Trek Fitness & Preparation | Mont Blanc Treks

Trek Fitness and Preparation

Preparation is key to enjoying your trekking holiday, this page will give you an insight into some of the best ways to prepare based on your current level of fitness. As a starting point answer the questionnaire below so you can plan your next steps.

Preparing for your Trekking Holiday

In simple terms your trekking holiday is a rewarding and challenging journey made up of a series of day walks in high mountains where each day has a destination to achieve. Physical and mental benefits of trekking holidays are well documented but there may also be times when your mind and body are challenged. To get the most from your trekking experience take time to reflect on where you are now and what you might need to complete your journey, then choose your trek that matches your experience and personal goals.

Consider the trek you have booked on, make sure you are aware of the daily distances you will travel and the height gain and descent so that you know what to expect. A mountain day can be seven hours, maybe more or less. Terrain and temperature can vary. Practice hill walking so that you are used to ascent and descent and take a rucksack out with you each time you go out on a hike. See our kit list page for more detailed information on what you will need to take on your trekking holiday.

Client Case Study: Preparing for trekking in the Alps

There are no “easy” treks in the Alps, unless you stick to the valley floor. We make sure to inform all potential clients before booking so they know what to expect and can prepare accordingly.

This summer, Doug, one of our clients, completed the Tour du Mont Blanc (TMB) at the age of 72. He kindly shared his training approach and experience:

At 72 years of age, I knew I needed to be fit to complete this trek. I purchased this training program, developed by Steve House, whom Reinhold Messner once called ‘the greatest climber of his generation.’ I expanded his three-month program into eight months. During my last month of training, I was fortunate to live at 1,375 m elevation in Canmore, Canada. Six weeks before the TMB, I was also able to replace some workouts with hikes in the surrounding mountains.

I subscribed to TrainingPeaks Premium, which let me adapt workouts and track my fitness progress. Although I’ve been an athlete all my life, endurance training was relatively new to me, but it really paid off.

I had no issues with the uphill sections of the TMB, and my heart rate rarely exceeded my aerobic threshold of 130 bpm. This allowed me to enjoy the trek instead of just pushing through it.

Pacing myself to my aerobic threshold was a new concept, but it proved incredibly useful. Most uphill sections on the TMB are 10–15% grade, and the training translated perfectly. My final gym workouts were actually at a faster pace than the trek itself. Walking hills and hiking in the mountains a few weeks before departure, plus some extended road bike rides back in Canada, were also a huge help.

Day 1 on the TMB was tough and even a bit sketchy in places. Everyone in our group was exhausted by the end, so I was glad it was the first day rather than the last. Day 2 left many people sore, though less** fatigued, and Day 3, despite its distance and elevation gain, was surprisingly easy for me. A couple of people in our group did feel the effects of altitude.

Doug’s story is a great example of how structured, consistent preparation, especially building endurance at the right intensity, can transform the trekking experience from a struggle into an adventure to be enjoyed.

Health and Fitness

There are many health and fitness benefits to be gained by trekking in the mountains, but it’s also fair to say that a good level of personal health and fitness is needed before you head off on your trek. At Mont Blanc Treks we want you to enjoy your holiday to the full, we believe that good health and fitness preparation will build your confidence to complete each day of your chosen trek and stay in good shape for your entire vacation.

Our bodies do adapt to lifestyle changes and respond to training but this doesn’t happen overnight. At least six months before your holiday is the time to embark upon a regular training programme to build up your fitness, endurance, flexibility and resilience to complete your multi day mountain journey. The challenge of setting aside a little more time to commit to preparing your body and mind for your trekking holiday is well worthwhile.

Many of our clients focus on building up their trekking mileage, but equally others find it really beneficial to cross train with a balanced mixture of other modes of endurance training, pilates, yoga, strength and conditioning. A strong base gives us the foundations on which to build our major muscle groups in torso, legs and glutes. We are on hand at MBT to offer suggestions, but also engaging a good personal trainer can help to programme this to keep you on track.

Trekking Fitness Top Tips

1Find Some Company
If you feel like you might be a novice trekker then find some company, maybe a local hiking group and build up to perhaps three full days of hiking. Get on to uneven ground, climb up and down, carry a rucksack. How do you feel about higher or more exposed sections?
2Reflect on your personal fitness
Take a little time to reflect on your personal fitness after doing this... How were your joints, balance, agility over uneven ground? Your ability to hold a reasonable pace both up and downhill? Often the downhills can be more stressful on knees and hips so remember your walking poles. Are you experiencing any niggles like blisters or injuries that need attention? Could you hold a conversation, enjoy the views, meet the challenge?
3Think about how well you can carry extra weight
We suggest that a day sac with 1.5 litres+ water, food, waterproofs, poles and extra layers could weigh in at around 8kg. There really is no compromise on these essential items in your day pack, but is there any potential to make changes in your own body weight to make you a more efficient mountain trekker?
4Evaluate the suitability of your trekking gear
Specifically which clothing, footwear, waterproofs, rucksac, poles, work well for you in the mountains? You need to be comfortable and protected from the elements, cool when its hot, warm and dry when its cold and wet. See our Kit List for further suggestions.
5How well do you recover from one big day of trekking to the next?
Is there anything that could help this? A good night’s sleep is an essential quality. Do a little research... timing of meals and fluids could be key here, or it could be that a short pre and post trekking routine of stretching, mindfulness, yoga could also work wonders to refresh you, even though a cold beer might be what we all crave at the end of the day!
6Consider whether you need a medical check up before your trek
If you feel this is a concern then ensure your doctor is aware of the duration and intensity of daily activity, altitude and temperatures that are involved.
7Complete our medical questionnaire
Be honest with this, many of us have health concerns and these may not necessarily prevent us from trekking, but for everyone’s comfort on the trek we do need to know. We are absolutely committed to chatting to you about any concerns, before you book is the best time to do this.
8Contact Us
Our final suggestion will always be to get in touch with us at Mont Blanc Treks if you are unsure about your health and fitness. We believe that time taken to discuss your individual needs is the best way forwards for a great holiday.

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Need any further advice on trek fitness and preparation? It is in our interest to support your preparation for the best trekking experience possible. Mindset, fitness, nutrition, hydration and maybe more... It may be just confirming what you already know makes sense for trekking in high places but we will be available to try and answer your questions and offer ideas to get you ready to go.

Get in touch with us for any advice and help with trek suitability, health and fitness preparation.

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Nutrition and Hydration

Introduction
In addition to health and fitness, good nutrition and hydration will be vital during the trek. Good nutrition and hydration improve your physical and mental performance, giving you energy to walk, think clearly and help regulate your temperature. Also consider what you like and what keeps you happy! You’ll be burning lots of calories and losing essential fluid each day so it is imperative you carry the right kinds of food and enough water based fluids with you. Decide on what foods, snacks and fluids will provide you with the best sources of energy for your mountain day and try everything out before you go. If you’re not familiar with the kinds of food and drink that would be good when exerting yourself on a daily basis do some research beforehand and trial what works best for you.
Hydration
It is essential that you stay hydrated before, during and after each day on the trek. The amount of fluid you take each day really depends on your personal needs, the duration and intensity of the day. This will be affected by the weather conditions. We suggest a minimum of 1.5 litres of water or water based fluids in an easily accessible, leak proof, reusable and cleanable container.

Depending on the itinerary there might be opportunity to replenish your water supply during the day. Ask your guide if there’s a water stop or if on a self-guided trek check your daily route cards so you can plan accordingly.
Food
You know what suits you best and food is fuel! Your trek itinerary suggests roughly how long you will be trekking for each day. The meals provided on the trek will give you a balanced nutritious diet. Evening meals will consist of a starter of soup or salad, main course of meat or vegetarian option with pasta, rice or potatoes and vegetables plus a dessert.

Continental breakfasts consist of cereals, yogurt, bread, jam, meats and cheese, hot drinks, juice. Dietary requirements can be catered for, please specify at the time of booking and remind each accommodation on arrival.
On the Trail
You know what works best for you whilst you are out and about in the mountains. Snacks, trail mix, fresh sandwiches and fruit are available in towns and some villages. There will be opportunity to purchase fresh food most days from a local bakery or supermarket.

When staying in the more remote locations the refuges will provide you with a packed lunch at an additional cost, make sure you order this on arrival for the following day. If you have a bag transfer it is worth having a stock of non perishable snacks in your transfer bag so you can top up your backpack with your favourites.