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Mighty Hike training plan: In partnership with Gower Peninsula February 2020 Macmillan Cancer Support Mighty Hike training plan: Gower Peninsula Getting started 2 geTn Sta Td Macmillan Cancer Support Mighty Hike training plan: Gower Peninsula Getting started 10 Top Tips 3 10 Top Tips 1. Find the right shoes 6. Get strong Different shoes work for different people. Make sure you spend time For this challenge you’ll be on your feet for several hours, so building a trying on different styles and fi nd something with good support and grip strong core and having good posture will really help the miles feel easier that suits you. and reduce the likelihood of injury.

2. Train to time 7. Fuel and recover Always thinking about how many miles you are covering can become You need to take care of your body when you’re training to reduce the risk stressful, which is why our training plans are mostly set to time. This of injury and fatigue, so we have included sections with information on means you can focus on building sustainably as the weeks go by. stretching, energy and nutrition to make sure you’re in the best condition you can be.

3. Have a routine 8. Plan your route Work, family and social life means that you might need to rework our Look online for popular hiking trails in your area or ask friends and family if training plans to make them fi t around your lifestyle, and that’s ok. they have any recommendations. However you do it, make sure you have Schedule in your training for the days and times you know will give you a plan before you set off, so you can prepare for the distance you’ll be the best opportunity to focus on each session and get the most out of it. covering and won’t spend precious training time fi guring out where to go.

4. Set targets 9. Keep it social Starting at the beginning of a training plan can be daunting, so try and One of the best things about walking is that it’s an accessible and break it up into manageable chunks and remember to reward yourself sociable activity. Invite family and friends along on your training walks for reaching personal milestones! to keep you company and to keep you motivated.

5. Don’t just walk 10. Any weather Including cross-training such as cycling, running, swimming and gym The changeable British weather is part of the excitement and challenge work can quickly enhance your fi tness, especially if you’re struggling of walking. Check out the kit section for our top tips on making sure to fi t in the much longer training walks. you’re prepared and comfortable in all conditions. Macmillan Cancer Support Mighty Hike training plan: Gower Peninsula Getting started Training Triangle 4 Training Triangle

Keeping it all in balance

The three key factors that go toward being in the best physical condition for your Mighty Hike are training, rest and nutrition. Most of us focus on the training but forget that T we can’t build fi tness unless we sleep and eat properly too. As you train make sure you listen to your body and keep the triangle in balance. Read section ‘Energy and Nutrition’ later in this guide for more detail and tips. R n

Training Rest Nutrition Your hikes, conditioning and cross-training is Your body improves and progresses during rest Fuel your training and recovery correctly by designed to progressively overload your muscles. phases, rest days and as you sleep. ensuring you have healthy carbohydrates, protein When they recover from that overload they get and the right micro and macro nutrients in your diet. stronger. Our training plans include a mix of This will give you the energy to train for longer and different effort levels and distances to progressively also allow your body to heal afterwards. build your endurance. Macmillan Cancer Support Mighty Hike training plan: Gower Peninsula Getting started Choose the right kit 5 ChOo ThE iGh Kit

Kick off your training by fi nding the right pair of shoes.

Why is this important? What about socks? Wearing the wrong shoes is the key cause of blisters, and hiking with Your socks are just as important as your shoes. Look for padded and blisters is not the experience we want you to have. Wearing the correct breathable socks made with wicking material and make sure they go shoes will make sure your feet stay comfortable and will also play a huge higher than the top of your boots. role in preventing injury. Your feet have got to carry you a long way so show them some TLC. Spend time exploring the different brands and styles available – whether Take some fresh socks whenever you go out training and on the Mighty this be lightweight boots, walking trainers or trail trainers – and fi nd a pair Hike, which you can change into when you have a break. Wear your of shoes with good support and grip that suits you. thicker socks at the start and then as your feet start to spread, change into a thinner pair. Going the distance When you walk for more than a couple of hours your feet can swell from Walking poles the heat, so it’s important that they have room to ‘spread’. Walking in Using walking poles is completely optional. If you feel that you could use shoes that are too small is the biggest cause of blisters. And remember some extra support, particularly over uneven terrain or on steep ascents that new shoes need to be worn-in, which is the best motivation to get or descents, then go to your nearest outdoor shop to seek advice. If you out and do some training. experience joint or muscle pain then your doctor or physiotherapist may advise using them. Macmillan Cancer Support Mighty Hike training plan: Gower Peninsula Getting started Other essentials 6 otR EseNtAS First aid kit Waterproof jacket This only needs to be small, carrying essentials like You can’t rely on the British weather so always be prepared. blister plasters, Vaseline, antihistamine tablets and Look for a light, breathable and fully waterproof jacket with painkillers, plus any other personal medication you need. hood which will let the sweat out and stop the rain getting in.

Layers Sun cream Wear several layers of wicking fabrics which will keep you Even if it doesn’t look that bright, 3 hours or more outside warm in cold weather, and you can remove one by one as can increase your risk of skin damage. you heat up.

Water Download full kit-list For your Mighty Hike you must bring a bottle or camel pack You can download a full kit-list from our website: which can contain at least 2 litres of water, and the same macmillan.org.uk/mightyhikes goes for your training hikes. Download the Refi ll app on your phone to fi nd free places to fi ll your water whilst you’re out and about!

Fully charged phone In case of emergencies. Macmillan Cancer Support Mighty Hike training plan: Gower Peninsula The training 7

tHE TrAiNg Macmillan Cancer Support Mighty Hike training plan: Gower Peninsula The training Introduction 8 Introduction This training plan has been put together by our coaching partners Running With Us, for the full and half marathon distance. It is designed to get you to the start line of your Mighty Hike feeling prepared and confi dent.  2 3 4 Is this the right Why train in What if I miss a Before and after

plan for me? this way? session, pick up a Always include a warm-up and cool-down session for each of the This 15-week plan is suitable for If you keep doing the same thing niggle or get sick? activities in the training plan, and those who are just starting out and over and over again you can’t stretch well using the exercises in No training guide is designed to be those who already hike regularly expect different results, so this plan this guide. and are looking to increase the is designed to give you variety and a tablet of stone. View your Mighty miles. It involves a mix of activities progression. Hike training as a journey (which and exercises to get you in the might not always go to plan!). Feel best physical condition for your free to chop and change the plan challenge. If you ever feel like you’re and shift hike and exercise sessions struggling in the early weeks, you to different days that may work can always swap the longer hikes better for you. with more cross training or repeat a week in the plan if you don’t feel If you miss days through work, ready for the next step just yet. holiday, sickness or injury then don’t play catch up. Step back into Depending on the distance you are the plan where you left off and be doing and/or your pace, you can patient. choose to increase or shorten the length of the hikes in the plan. Macmillan Cancer Support Mighty Hike training plan: Gower Peninsula The training About the full marathon hike 9 About the full marathon hike

The location The route Gower Peninsula This is an amazing opportunity to This clockwise circular route covers explore the Gower Peninsula, the approximately 25 miles, starting and Mighty Hike UK’s first Area of Outstanding Natural finishing at Penrice Castle. Full details Beauty (AONB). Hike inland and can be found on our website. Distance: along the dramatic coastline and get spectacular views over Rhosilli Bay How it works miles and Worms Head. The event is fully supported with a full 25 buffet lunch stop at approximately half Approximate elevation gain: Getting prepared way and regular refuelling stops along The Gower Peninsula Mighty Hike the route with drinks and snacks. Your is a difficult route which will see bags will be transported to the finish 2,760 feet you walking over rough terrain and line and there are toilet facilities at the includes some testing climbs and start and all the pit-stops. This is a descents throughout. This plan is challenging event and whilst it is very designed to help you prepare for the achievable the distance and terrain KE OW ISLA IY I 2 ILS challenge. should be respected and will require heriton MIGHT HIKE RUTE * RAD Llanmadoc 20 you to train! 5 MILE MARKER PLACES F INTEREST

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* The map route above is approximate. If any small changes are made due to health and safety reasons these will be communicated in the morning briefing. Macmillan Cancer Support Mighty Hike training plan: Gower Peninsula The training About the half marathon hike 10 About the half marathon hike

The location The route Gower Peninsula This is an amazing opportunity to This route covers approximately 13 explore the Gower Peninsula, the miles, starting at Penrice Castle and Mighty Hike UK’s first Area of Outstanding Natural finishing in Rhosilli. Full details can be Beauty (AONB). Hike inland and found on our website. Distance: along the dramatic coastline and get spectacular views over Rhosilli Bay How it works miles and Worms Head. The event is fully supported with a 13 refuelling stop along the route with Approximate elevation gain: Getting prepared drinks and snacks, and a buffet The Gower Peninsula Mighty Hike lunch at the finish. Your bags will be is a difficult route which will see transported to the finish line and there 1,625 feet you walking over rough terrain and are toilet facilities at the start, finish includes some testing climbs and and pit-stop. This is a challenging descents throughout. This plan is event and whilst it is achievable designed to help you prepare for the the distance and terrain should be KE OW ISLA IY I ILS 2 urry reen challenge. respected and require you to train! MIGHT HIKE RUTE * RAD

5 MILE MARKER PLACES F INTEREST

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A Owich 492FT 5 10 Slade 328FT Owich reen ort ynon HALFWA 164FT

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* The map route above is approximate. If any small changes are made due to health and safety reasons these will be communicated in the morning briefing. Macmillan Cancer Support Mighty Hike training plan: Gower Peninsula The training Glossary 11 goSs Y Here you will fi nd a glossary of the terms used in our training plans.

Using the plans Our training plans are structured as follows:

The type of session you’ll be completing today

Easy hike The colour shows the main intensity you’ll work today

30 mins hike at an easy pace This section gives you details of the session’s volume and effort Stretching using our Trekking Guide

Core training using our Trekking Guide

What the main intensities/colours mean:

Fartlek hikes Cross training Hilly hikes Brisk hikes Easy / long hikes Rest

On these days we want you Swimming, running, elliptical These days include specifi c On these days we ask you to These days include specifi c Rest is critical to adaptation to include a mix of short and training, rowing etc etc can be efforts up hill to build strength include blocks of effort to raise efforts up hill to build strength and progression, you might be long faster efforts up and down used to give you a great fi tness and endurance and get your your heart rate a little. Target an and endurance and get your completing core or stretching hill as you feel during the hike boost. prepared for the route. effort where you could speak prepared for the route. on these days though! using landmarks as targets. only 5-6 words at a time Macmillan Cancer Support Mighty Hike training plan: Gower Peninsula The training Gower Peninsula training plan / 1 12 Gower Peninsula training plan / 1

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly positives:

Rest Brisk hike Rest + core Hilly hike Rest Cross training Long hike

Rest is vital to 30 mins walk to include Where you see a 10 mins steady walking Optional cross training Easy walk 100 mins off progression and 3 x 5 mins brisk effort, pink dot consider + 8 x 90s brisk up hill (swim, run, bike, cross road if possible. adaptation. The yellow 2 mins easy effort undertaking the core efforts with easy walk trainer, rowing) – easy 1 dot is a reminder to recovery. exercises in our guide. back recovery + 10 30 mins. complete the stretches mins steady walking. from our guide.

Rest Brisk hike Rest + core Hilly hike Rest Cross training Long hike

30 mins walk to include 10 mins steady walking Optional cross training Easy 1 hour 50 mins 5 x 4 mins brisk effort, + 10 x 90s brisk up hill – easy 30 mins. - 2 hours off road if 2 90 secs easy effort efforts with easy walk possible. recovery. back recovery + 10 mins steady walking.

Rest Brisk hike Rest + core Hilly hike Rest Cross training Long hike

Stretching well the day 40 mins walk to include 10 mins steady walking Notice how you feel Optional cross training Easy 2 hours 15 - after your long hikes 5 x 5 mins brisk effort, + 12 x 90s brisk up hill on your rest days, – easy 30-40 mins. 2 hours 30 mins off 3 will help you feel better 90 secs easy effort efforts with easy walk are there small road if possible. as you move through recovery. back recovery + 10 changes you can the week ahead! mins steady walking. make to improve your recovery?

Rest Brisk hike Rest + core Hilly hike Rest Cross training Long hike

Remember to note 40 mins walk to include 10 mins steady walking Optional cross training Easy 2 hours 50 mins down the positives 5 x 5 mins brisk effort, + 6-8 x 2 mins brisk up – easy 30-40 mins. off road if possible. 4 at the end of each 60 secs easy effort hill efforts with easy training week. recovery. walk back recovery + 10 mins steady walking. Macmillan Cancer Support Mighty Hike training plan: Gower Peninsula The training Gower Peninsula training plan / 2 13 Gower Peninsula training plan / 2

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly positives:

Rest Easy hike Rest + core Brisk hike Rest Cross training Long hike

Get into a good habit 45-60 mins easy walk 40 mins walk to include Optional cross training Easy 1 hour 45 mins of regular stretching at a conversational 3 x 5 mins brisk effort, – easy 30-40 mins. off road if possible. 5 check out our training effort. 90 secs easy recovery. guide!

Rest Brisk hike Rest + core Hilly hike Rest Cross training Long hike

50-60 mins walk to Check out the training 10 mins steady walking Optional cross training Easy 3 hour 15 mins - include 6 x 5 mins brisk guide for our top tips + 8 x 2-3 mins brisk up – easy 30-40 mins. 3 hour 30 mins off 6 effort, 90 secs easy on getting better sleep and down hill efforts road. recovery. and recovering well. with easy walk back recovery + 10 mins steady walking.

Rest Brisk hike Rest + core Cross training Rest Fartlek hike Long hike

50-60 mins walk to Cross training 45-60 30-45 mins hilly Easy 3 hour 45 mins 7 include 3 x 10 mins mins at an easy effort. ‘fartlek’ walk using off road. brisk effort, 120 secs landmarks. easy recovery.

Rest Brisk hike Rest + core Cross training Rest Fartlek hike Long hike

50-60 mins walk to Cross training 45-60 40-50 mins hilly 4 hours - 4 hours 15 8 include 4 x 8 mins brisk mins at an easy effort. ‘fartlek’ walk using mins off road. effort, 90 secs easy landmarks. recovery. Macmillan Cancer Support Mighty Hike training plan: Gower Peninsula The training Gower Peninsula training plan / 3 14 Gower Peninsula training plan / 3

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly positives:

Rest Brisk hike Rest + core Cross training Rest Fartlek hike Long hike

40 mins ‘out and back’ Cross training 45-60 40-50 mins hilly 4 hours 30 mins - walk – walk out for 20 mins at an easy effort. ‘fartlek’ walk using 4 hours 45 mins walk 9 minutes, turn and get landmarks. with the final 60-90 back to the start 2-3 mins to include brisk up mins quicker over an hill efforts. undulating route.

Rest Brisk hike Rest + core Cross training Rest Easy walk Long hike

This is a slightly lighter 40 mins walk to include Cross training 40 mins 30-40 mins easy walk. 2 hours 15 mins week to allow more 4 x 5 mins brisk effort, at an easy effort. all easy. 10 adaptation to the 90 secs easy recovery training.

Rest Brisk hike Rest + core Cross training Rest Fartlek hike Long hike

Now we are in our 50 mins ‘out and back’ Cross training 45-60 45-60 mins ‘fartlek’ 23-26km off road walk peak training weeks walk – walk out for 25 mins at an easy effort. walk using landmarks. with 3 x 3km at a brisk work to make sure your minutes, turn and get effort over a undulating 11 nutrition and snacking back to the start 2-3 route between meals is mins quicker over an spot on! undulating route.

Rest Brisk hike Rest + core Cross training Rest Fartlek hike Long hike

Look back on all your 45-60 mins with the Cross training 45-60 60 mins hilly ‘fartlek’ 27-30km off road walk 12 positives to see how final 25 mins at a mins at an easy effort. walk using landmarks. to include 10km at a far you have come! brisk effort over an brisk effort over an undulating route. undulating route with some sharp hills. Macmillan Cancer Support Mighty Hike training plan: Gower Peninsula The training Gower Peninsula training plan / 4 15 Gower Peninsula training plan / 4

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly positives:

Rest Brisk hike Rest + core Cross training Rest Fartlek hike Long hike

Progression walk of 50-60 mins easy 60 mins ‘fartlek’ walk 5 hour easy walk 13 30 mins easy, cross training. using landmarks over a allowing breaks for 30 mins brisk. hilly route. food and rest every 90-105 mins.

Rest Brisk hike Rest + core Cross training Rest Fartlek hike Long hike

In the final two weeks 40 mins walk to include 30-40 mins easy 40 mins ‘fartlek’ walk 90-100 mins easy you will see your 4 x 5 mins brisk effort, cross training. using landmarks. relaxed walk. training cut back a 90 secs easy recovery. 14 little to ensure you are feeling recovered for event day!

Rest Brisk hike Rest + core Easy walk Rest Mighty Hike! Rest

Look back on all your 30-40 mins walk to 15-20 mins easy walk. Gower Peninsula 15 positives to see how include 3 x 5 mins brisk Mighty Hike – far you have come! effort, 90 secs easy Good Luck! recovery.

Macmillan Cancer Support Mighty Hike training plan: Gower Peninsula Strong and injury free 16 strong & inRY f Ee Macmillan Cancer Support Mighty Hike training plan: Gower Peninsula Strong and injury free Stretching tips 17 sRetHn TIp

Here are some tips for the stretches in this section:

Stretch both legs and repeat 2-3 times if certain muscle groups seem particularly tight.

Hold stretch for 40-45 secs each time and complete them after all forms of exercise.

Never stretch cold muscles.

A good stretching routine will help to restore the muscle balance and allow you to be more fl exible.

Consider investing in an ‘MOT’ with a sport physiotherapist or some sports massage which can help manage the build up in tightness that will occur in your training.

A ‘foam roller’ can be used to supplement your stretching on a day to day basis to massage sore muscles. Macmillan Cancer Support Mighty Hike training plan: Gower Peninsula Strong and injury free Key stretches 18 ke TrEChS Glutes Hamstring (origin) Hamstring (belly) Lower back Sit with one leg out straight. Cross the other leg Lay on back. Pull one leg up to chest and hug with Lay on back. Keep one leg on the ground. Raise Lay on back. Bring one leg up to chest and rotate over, keeping knee bent. To feel stretch in backside both arms. Keep one leg straight on fl oor keeping other leg holding the back of the calf. Bring up to to lower knee to fl oor using opposite arm as a hug bent knee into chest. Keep back straight. ankle fl exed. feel the stretch in the middle of the hamstring. weight. Keep one leg straight and both shoulders on fl oor. Other arm should be straight out at shoulder level.

Quads Hip fl exors Calf (gastrocnemius) Calf (soleus) Grasp the top of the ankle with the same side hand Kneel on one with a 90 degree angle at both knees. Stand with feet shoulder width apart. Take one foot Repeat position of the gastrocnemius stretch but and bring heel to backside. Hips should be pushed Push hips down and forwards until a stretch is felt forward and keep feet parallel. Maintain the arch this time bend back leg to take stretch into lower forward. at the front of the hip. in the forward foot by pressing down with the toes calf above Achilles. to stop foot rolling in. Straighten back leg and feel stretch in top area of the calf Macmillan Cancer Support Mighty Hike training plan: Gower Peninsula Strong and injury free Conditioning 19 coDtIoNg Finger crusher Back extension Plank Side plank Get into a sit-up position. Find the natural arch in From a prone position with your toes on the ground Lift your body up with your weight on your elbows Make a right angle with your supporting arm, your your back and place your hands under the arch. and fi ngers on temples raise your chest off the and toes. Keep a straight line from the neck down feet together and your stomach strong. Rise up, Engage your lower abs and pelvic fl oor and push ground by engaging your lower back muscles. After through the legs to your ankles, engage all your making sure you squeeze your glutes and push your spine down onto your hands, trying to crush a few secs relaxed back to the ground and repeat core muscles by sucking your belly button up to the your pelvis through. Hold it for 30-60 seconds. your fi ngers into the ground. Hold this for 45-60 for 45-60 seconds. ceiling. Keep your chest over your elbows. Hold for secs per set. 30-60 secs. The next level: Lift your free arm into the air, keep The next level: Extending your arms out in front of your side really strong, and don’t let your middle sag. The next level: Do small alternate leg lifts, while still you with add a greater lever angle and make this The next level: Add in small alternate leg lifts. If this keeping even pressure on your hands or extending exercise more challenging. is too hard to begin with, you can avoid lower back in to ‘bicycle’ movement in and out with your legs. pain by doing this with your knees on the ground.

Bridge Single leg squat From a sit up position raise your hips up so your Stand on one leg, engage your glute on your body forms a straight line from shoulder to hips standing leg, keep your hips facing forward and to knees. Hold this position for 45-60 secs by aligned with your knee and toe. Send your hips squeezing your glutes and your lower abdominal backwards whilst bending at the knee. You don’t muscles. want your knee to roll inwards, so go down as far as you can without that happening before moving The next level: From a ‘bridge’ position straighten back to a tall standing position. Repeat 8-15 times. one leg at a time aiming to not let your hips ‘sag’ as you do so. The next level: You can use a Swiss ball or use a ‘wobble board’ under your foot. Macmillan Cancer Support Mighty Hike training plan: Gower Peninsula Strong and injury free Cross training 20 c oSs RanIG

What it’s all about... Keep it specifi c The strength exercises we have shown you in this guide are one form of cross Whilst cross training can add masses of value and variety to your weekly training. The others are non-hiking cardiovascular training such as swimming, training, make sure you remember your goal – hiking 26 miles. At the end of cycling and gym exercises. These exercise the heart and will keep you your block of cross training you need to have the strength and fi tness to hike. aerobically fi t. Your heart doesn’t know the difference between going for a walk The minute your conditioning or cross training is getting so hard that it’s leaving or cross training, so it just works as hard as you ask it to. You can really boost you too tired to complete your long hikes, then it’s lost the benefi t. It is there to your fi tness with the additional cross training in your plan. support your hikes, not replace them.

Get checked out Gym classes If you’re injured fi rstly consult a doctor or physiotherapist before embarking on Many of you will be members (or could soon be members!) of a gym or attend your cross training. If they say you are able, still follow your training plan but local fi tness classes. These are great for giving you a motivating environment use cross training instead. Don’t lose that hard-earned fi tness – if you can do to keep going with your training plan. Remember the key rules here too it safely and pain free then maintain your fi tness with cross training. If you can though – don’t leave your classes too tired. Pilates and yoga are a great see a sports physio or injury expert they will also offer rehab exercises and option to add into your training mix. training advice to go alongside.

Heart rate If you want to get serious with your cross training you may wish to invest in a heart rate monitor which will help you train in the correct effort zones and allow you to keep track of your developing fi tness as you progress. Over time you should feel you’re able to better control sudden increases in heart rate when you hike at a similar speed. Macmillan Cancer Support Mighty Hike training plan: Gower Peninsula Energy and nutrition 21

en GY & nuRtIo Macmillan Cancer Support Mighty Hike training plan: Gower Peninsula Energy and nutrition Nutrition and recovery 22 nuRtIo and recve y

Balance the triangle Protein rich, carbohydrate Hydration Never hungry, never overfull Micro-nutrients Time it right Nutrition is one of key elements clever Aim to drink 2-3 litres of fl uid a Split those big main meals into Vitamins and minerals will After your long hike make sure of our training triangle. Without Carbohydrate is critical to day, sipping regularly on water 5-6 smaller meals, with mid deplete more quickly as you you refuel well within 60-mins of getting the basics right you will fuelling your training effectively. or even water with electrolyte morning and mid-afternoon train harder so your demands fi nishing. Take on plenty of fl uids struggle to have the energy to Take on high quality, ‘slow tablets (e.g. High5 Zero). Avoid snacks to ensure blood sugar will go up. Iron, vitamins D, B12, and have a balanced meal with train well or the nutrients to heal release’ complex carbohydrates drinking caffeine with your main levels are balanced. C, magnesium and calcium are plenty of protein and healthy and adapt to the training you including plenty of oatcakes, meals as this can limit some of just some of the basic ones carbohydrates. have completed. It’s a huge area sweet potatoes and whole your nutrient absorption, and to be aware of. Increase your with ever developing science grains. Protein provides the late at night which will impact on nutrient density by eating as and research so here we cover essential nutrients you need to your sleep. As your peak weeks broad a range of foods as you just the basic tips to keep you heal damaged muscle fi bres and of training kick in you may wish can, plenty of variety in your fruit hiking strongly! tissues from lean meats, fi sh, to monitor alcohol consumption and vegetables is a great place nuts, sprouting seeds and tofu. which can have a big impact on to start! your recovery.

Ignore the myths Avoid the terrible toos Monitor your health Get to bed Know when to back off Mighty Hike day There are a lot of myths Building your training up too As you increase your training Sleep is vital to adapting to If you are regularly tired no When you wake up you’ll need and scare stories out there fast, too soon and doing too your body and your energy training and getting fi tter. matter how much sleep you are to make sure you have a good surrounding nutrition. No athlete much training too hard is a sure demands will change. Your Regularly getting 4, 5 or 6 hours getting, feel your nutrition is breakfast to give yourself lots of should ever look to eliminate fi re way to pick up niggles and diet will need to change and sleep a night will limit your ability good but still lack energy, are energy. Then for the rest of the whole food groups unless gradually lose the motivation adapt with this. Become good to achieve deep sleep, release struggling to improve or even day we’ve got you covered, with recommended to do so by a to get up and train. Stick to the a monitoring your energy levels growth hormones and will affect going backwards despite doing regular pit-stops and a sit-down qualifi ed dietician, nutritionist plan, be patient and don’t panic and notice any sustained cortisol and stress levels. more and start to lose motivation buffet lunch whilst you rest those or doctor. Avoid the advice or back fi ll training if you have increase in fatigue or tiredness Get into a good pattern at night, to get out and train, you might be feet. But you can always sneak of unqualifi ed bloggers and if started late or had some time off. over several days. Keep a avoid digital screens in the over training. Listen to your body your favourite snack or sweet you want to explore your own training diary and note down fi nal hour before bed and limit and be prepared to back off and treat into your bag for a little nutrition in depth, seek a fully those sessions that felt fantastic caffeine and alcohol late at take an extra rest day and adapt pick-me-up! qualifi ed professional. what you ate and drank so you night. your plan if needed. Consistency can repeat this in the future! is vital! Macmillan Cancer Support Mighty Hike training plan: Gower Peninsula Contact 23 contaCT Macmillan Cancer Support Mighty Hike training plan: Gower Peninsula Contact 24

Contact

We’re here for you For support, information or if you just want to chat, call us free on 0300 100 0200 (Monday to Friday, 9am–5pm) or visit macmillan.org.uk/mightyhikes faC A caT?

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Macmillan Cancer Support, registered charity in England and Wales (261017), Scotland (SC039907) and the Isle of Man (604). Also operating in Northern Ireland. #teMAciLl