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Havasupai Falls Hike JUNE 21 – JUNE 23, 2019

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Havasupai Falls Hike JUNE 21 – JUNE 23, 2019 GUIDE BOOK Havasupai Falls Hike JUNE 21 – JUNE 23, 2019 OVERVIEW PREPARATION TRAINING PACKING LIST SAFETY HAVASUPAI FALLS HIKE Overview The hike on Friday from the trailhead to the Lodge is roughly 10 miles. We will be descending approximately 5,000 feet. The decent is steep. It should take between 3 and 5 hours to complete. We will be hiking at the warmest point of the day. Water, nutrition, and sun protection is really important. The hike on Sunday from the Lodge to the trailhead is a steep climb of roughly 10 miles / 5,000 feet. It should take 3 to 5 hours to complete. The earlier we leave, the more shade we get at the hardest part of the trail which is a good thing. Even so, water, nutrition, and sun protection are really important. Exploring on Saturday is a beautiful experience! We will be visiting 3 amazing waterfalls in the area. Be prepared to hike anywhere from 4 to 8 miles depending on how far you choose to go. Remember, if we hike out for 4 miles, we have to hike back for 4 miles for a total of 8. Water, nutrition and sun protection are really important. There’s food available in the village so you should be able to travel light! 2 HAVASUPAI FALLS HIKE Preparation Train with the same equipment you plan to have with you in the canyon. No vigorous exercise after the Monday before the hike. Hydration Hikers should drink a minimum of 50 oz. of water per day the week before the hike. Avoid alcohol consumption completely the week before the hike. Nutrition Hikers should consume roughly 100 calories per hour after the first 90 minutes of hiking and 100 calories per hour afterwards. Use your training hikes to help determine the foods that work best for you. Injury Prevention Consider using a product like Body Glide (anti chafe stick) to prevent chafing and blisters. 3 HAVASUPAI FALLS HIKE Training Cardio 20 to 30 minutes 6 times per week. Running, hiking hills (like Telegraph Pass) with pack, strong swimming or biking, step machine, treadmill, Zumba or other cardio class (just get moving) Strength Upper body and core focused using weights and/or resistance. You will get plenty of lower body with the cardio. Consider attending Christ Centered Fitness to insure great total body preparation. Flexibility Stretching (after activity), yoga, foam rolling. 4 HAVASUPAI FALLS HIKE Resources MPCC Christ Centered Fitness Classes on Mondays and Fridays at 6:30am & Mondays and Wednesdays at 9:00am MPCC Christ Centered Yoga Check the MPCC Website for Schedules No Strength Equipment at home? No Problem! You can get a great total body workout every day using your smartphone. We recommend using the 7 Minute Workout App available at the App Store. Just follow the app instructions. 5 HAVASUPAI FALLS HIKE Recommended Training Schedule Monday 20 to 30 minutes cardiovascular workout. (Anything that raises the heart rate and gets you moving, make it fun!) Tuesday 20 minutes cardiovascular training. 15 minutes upper body strength training plus core training. Wednesday Short hike 30 to 60 minutes. Thursday 20 to 30 minutes cardiovascular training. 15 minutes upper body and core. Friday 20 to 30 minutes cardiovascular workout . (Anything that raises the heart rate and gets you moving. Keep it fun!) Saturday Day hike at least one hour in duration. Wear the hydration pack you plan to use at the Canyon and try out different snacks. Consider joining our Group Training Hikes for great practice and to get to know your fellow hikers! Sunday Rest!!! 6 HAVASUPAI FALLS HIKE Group Training Hikes 1st May 18, 2018 @ 6am Training Mormon Loop to Hidden Valley Hike Difficulty: Moderate/Difficult 6.2 miles 2nd May 25, 2018 @ 6am Training Pyramid Trailhead to Telegraph Lookout and back Hike to the Trailhead Difficulty: Moderate/Difficult 6.28 miles 3rd June 15, 2019 @ 6am Training Piestewa Trailhead to the Freedom Trail to the Hike Peak Summit Trail and back to the Trailhead Difficulty: Moderate/Difficult 6.1 miles 7 HAVASUPAI FALLS HIKE Packing List : Hydration Pack - Like a Camelback - at least 2 liters and enough storage for your stuff. : Hiking shoes - Trail runner or hiking shoes. Tight shoes cause blisters. Boots aren’t recommended unless you have a known ankle issue and need the extra support. Shoes should be broken in. : Hiking Socks - NO COTTON (synthetic or wool or wool/ micro is best) : Pants/Capris/Shorts/T-shirts - Lightweight, quick drying. Nylon or other synthetics are recommended. Microfiber T-shirts are best. : Lightweight Jacket - NO COTTON (synthetic or wool or wool/micro is best) : Hiking Poles - Optional light weight collapsible poles are best. Great for those with knee issues or older adults. : Water shoes - To protect your feet when wading . You don’t want to wade in Hiking shoes. Lightweight (like Aqua Sox). : Bathing Suit - (optional for Havasu Falls) Athletic / Appropriate for a church event. 8 HAVASUPAI FALLS HIKE Sun Protection : Wide Brim Hat : Sun Glasses : Sunscreen Cream - SPF 30+ - Spray-on doesn’t work! : Bandana : Lip Glam : Endura Cool Cloth Nutrition Whatever snacks have worked for you on your training hikes : Energy Bars : Nuts : Orange/Apple Segments : Peanut Butter : Salty snacks (like Peanut Butter filled pretzels, crackers) Electrolytes (such as Shot Bloks) WATER! Hikers should plan to carry and consume a minimum of 2 liters of water on the Friday decent to Supai. Same for the Sunday hike from the village up to the trailhead and the day hikes on Saturday. 9 HAVASUPAI FALLS HIKE Personal First Aid Blister Band - Aids Personal medication - If you suffer sever allergic reactions, you MUST have an Epi Pen! Heat Injury Prevention Carry and Drink plenty of water (Min 2 liters of water each direction and on the Day Hikes). Maintain frequent consistent water consumption. Drink BEFORE YOU GET THIRSTY! See water consumption chart. Avoid heavy meals prior to hiking Consume 100 calories after 90 minutes and a minimum of 100 calories each hour after that. Wear appropriate clothing Use sunscreen Use an Endura Cool cloth to keep you cool Keep your body well ventilated Plan to hike out early Sunday morning (prior to 6:30 am is optimal) Use common sense 10 HAVASUPAI FALLS HIKE Emergency Information If at any point you need assistance, look for a shepherd. Shepherds will be strategically placed throughout the hike to assist you. They will be carrying limited medical supplies and will assist your with minor issues. You’ll be able to identify them by the bright green bandanas tied to their backpacks. 11 HAVASUPAI FALLS HIKE Notes 12 HAVASUPAI FALLS HIKE Schedule Fri June 21st 12:15 am Meet at Church 1:00 am Bus departs from church 5:00 – 5:45 am Seligman, AZ stop at WestSide Lilo’s restaurant 7:15 am Bus arrives at Hualapai Hilltop drop off Group Photo - “Before” 7:30 am Begin hike down into Grand Canyon 10:00 am Faster hikers arrive at Havasupai Lodge & check-in 11:30 am Slower hikers arrive at Havasupai Lodge & check-in 12:15 pm Hike to Havasu Falls (1 mile - Optional) 6:00 pm Return from Havasu Falls 6:15 pm Last food order taken at Indian Cafeteria 7:30 pm Community Gathering Sat June 22nd 7:00 am Breakfast begins 8:30 am Hike to Havasu Falls 10:30 am Hike to Mooney Falls 12:00 pm Lunch at Mooney Falls (sack lunch) 3:00 pm Hike to Havasu Falls 6:00 pm Return from Havasu Falls 6:30 pm Last food order taken at Indian Cafeteria 7:30 pm Community Gathering Sun June 23rd 6:00 am Breakfast begins 6:30 am Slower hikers depart 8:00 am Faster hikers depart 10:30 am Bus arrives at Hualapai Hilltop Drop Off 11:00 pm Hikers arrive 11:45 pm Group Photo – “After” 12:00 pm Bus departs 1:30 pm Bus stop in Williams for food 6:30 pm Bus arrives at church 13 HAVASUPAI FALLS HIKE Breakfast Stop 14 HAVASUPAI FALLS HIKE 15 TRAIL MAP.
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