Gear Guide “The Essentials”

“THE ESSENTIALS” GEAR GUIDE SOCKS- BACKPACK - HIKING BOOTS THE 3 MOST CRUCIAL GEAR DECISIONS YOU’LL MAKE HIKING GEAR: HOW TO BUY THE RIGHT GEAR FOR YOUR TREK

Once you've made the decision to go on a trek it's important that you get:

p SOCKS p HIKING BOOTS

p A BACKPACK

As soon as possible.

Why?

So you can train in the equipment you'll be trekking in and to give you the time to identify any problems with your gear and rectify it.

These 3 trekking items are the most important as they can directly impact your training, and they require the most trial and error. Things like pants, shirts and jackets can be left until later.

Make sure you choose wisely, focus on quality above all else. Spend the time and money on getting the right fit for you and your trek and you'll save time and money in the long run.

-How to buy the right socks- -Before you buy guide- -Two layer sock system- -Key features- -Blister-free trekking-

Have you been on a trek or hike before and spent hundreds of dollars on the best hiking shoes only to get blisters and finish the day with damp, shrivelled smelly feet?

It’s a pretty common occurrence, and it’s because most people assume that all socks are equal, which is definitely not the case!

I’ve tried many things from a young age to keep my feet dry and warm in the mountains. Growing up hiking in the wild, wintery conditions of Tasmania, this was forever a challenge. I remember a time where it was a legitimate technique to use plastic shopping bags between two pairs of socks as a method of keeping my feet dry. Much to my surprise, that wasn’t comfortable or particularly effective. Thankfully, boot and sock technology has evolved a little since the early 90’s.

Despite this, people still go training, trekking and hiking in cheap or even worse, expensive cotton socks. Cotton is not a great material for a sock of any kind. It absorbs sweat, takes forever to dry, provides no insulation and even less cushioning and is a popular way to get terrible blisters.

100% COTTON

© BIG MOUNTAIN TRAINING SUPERCHARGE YOUR FITNESS, ELEVATE YOUR MIND WWW.BIGMOUNTAINTRAINING.COM And no matter how much you love the mountains, no matter how smart/hard you’ve trained, your enjoyment factor of your trek will always be determined by the environment within your shoes. This, along with an appropriate choice of shoe/boot, is the primary factor that determines the state of your feet, so it’s worth spending the time and money to make that environment a comfortable one.

How much should I spend on socks?

If you’re on a tight budget, it’s understandable that it may be hard for you to justify spending as much as $30 on a pair of socks, but believe me, socks are not the category in which you should save a few dollars. I suggest looking at investing more on socks, and less on things like high tech solar chargers for your phone and camera, or the watch that tells you the weather forecast.

Let me establish this:

Quality socks, are a necessity, not a luxury.

I’ve climbed, hiked and trekked extensively throughout Australia New Zealand, The Himalayas, North America and Europe. I’ve walked for weeks on end, covered 100 kilometres in 24 hours endurance events and never had a blister that has bothered me in the slightest.

It all comes down to socks.

3 Questions to ask before you buy socks

#1. Temperature: What type of climate and temperature will I be experi- encing?

How many days will be warm? How many days will be cold? What is the lowest possible temperature at the summit or highest point of my trek?

Always prepare for the extremes.

#2. Altitude: What altitude am I going to?

The higher the altitude the more extreme the conditions and temperature are going to be. At higher altitudes you’ll be walking much slower and tak- ing more breaks where you’ll be standing still, this means you’ll be more susceptible to feeling the cold.

#3. Quantity: How many pairs do I need?

Consider the number of days you’ll be trekking, are they likely to get wet, muddy, dirty. If you decide to wear liners (see next page) you may need more liners and less outer layer socks.

Ensure you have a fresh pair saved for your hardest day/summit night.

A general guide for a 2-3 week trek is 3 liners, 3 mid, 2 mountaineering.

TIP: Don’t buy multiple pairs of the same sock until you have tested

The function of socks is fill up the inside of your boots so your feet don’t slide around in them and to prevent a boot from rubbing your skin raw and creating hotspots. It’s worth testing a two layer sock system and a one layer sock system to see what works best for you.

You can test comfort in the store but it’s not until you get out on the trail that you’ll know what feels best. It’s not unusual for people to go through a process of trial and error - purchase one pair or set of socks/liners and test them before purchasing the amount you’ll need on your trek.

BOTTOM LAYER Liners Sock liners are thin wicking socks worn underneath a heavier hiking sock. When your feet sweat it creates friction leading to hot spots and blisters. Sock liners efficiently transport the perspiration to the next outer layer (thicker sock) from the surface of your skin.

TOP LAYER (The top layer will change depending on conditions/temperature - only wear one pair of socks over liners).

Lightweight hiking socks: Best for warm conditions and easy trails, these stress moisture wicking and comfort over warmth. They are relatively thin, yet are warmer and provide more cushioning than liners alone. They can be worn with or without liner socks. It’s a great travel sock to take either way.

or Midweight hiking socks: These provide cushioning and insulation in moderate to cold conditions. Many models have extra padding built into high-impact areas like the heel and the ball of the foot. These socks can be worn with liners if you find that it works for you.

or Mountaineering socks: Mountaineering socks are the thickest, warmest and most cushioned socks available. They are designed for long trips, tough terrain and cold temperatures. Usually, mountaineering socks are too thick and warm for basic backpacking journeys in warm conditions.

© BIG MOUNTAIN TRAINING SUPERCHARGE YOUR FITNESS, ELEVATE YOUR MIND WWW.BIGMOUNTAINTRAINING.COM 8 KEY FEATURES These are the 8 key features you want to look out for when buying your hiking socks. p Wicking: The best hiking socks to prevent blisters are high wicking. They move moisture away from your feet which helps to regulate the temperature of your feet. p Cooling Technology: Some socks will be made from natural and technical fibres constructed in such a way to allow air to circulate and wick moisture away. These highly ventilated socks are ideal for Summer. Cool Max is an amazing fabric that I love. p Anatomically Shaped:

• Look for elastic underneath the arch of the foot to prevent bunching this will prevent blisters in the underside • Most technical socks will have a left and a right sock. This might seem trivial to you, but it’s an important feature that will prevent pain later. • Obviously you must make sure the socks fit around your foot without extra room or too much snug.

p Material: I always recommend merino wool/synthetic blend.

Why?

1. Very soft and comfortable and is quite durable 2. Wool stays warm when it’s wet rather than sapping heat from your body 3. Wool is naturally anti microbial so it can be worn for weeks without holding an odour. 4. Wool provides a much denser fabric for providing padding and support 5. Synthetic blend provides added durability, structure and elasticity in the shape. 6. Wool comes from a sheep! - what can go wrong? Go natural.

It is worth checking you are not allergic to any of the materials.

© BIG MOUNTAIN TRAINING SUPERCHARGE YOUR FITNESS, ELEVATE YOUR MIND WWW.BIGMOUNTAINTRAINING.COM p Thickness: Socks are available in various thicknesses, ranging from very thin lining socks to thick double layered socks.

• Thin light socks - best hiking socks for warm days or on short easy trails.

• Mid-thickness - best for tougher hikes but where it is still reasonably warm.

• Thick socks - best hiking sock for tough hikes or in colder temperatures.

p Added Padding: It is vital you choose comfortable hiking socks. Many hiking socks have extra padding around the heel and toe areas and even underfoot to give extra protection as these areas are the most vulner- able. The best hiking socks will provide just enough cushioning but not too much.

p Flat seams: This will help prevent blisters as there is less chance of them rubbing.

p Anti-bacterial/Silver Technology: These types of socks allow a user to wear them for several days without them starting to smell too badly.

Silver technology provides long lasting antibacterial protection.

I know what your thinking,

“Can’t you just tell me exactly what sock to get?”

Well no, not, really, as your sock choice will depend on your chosen trek /climb and the season, your target altitude, your boots, and your body’s individual preferences.

Bridgedale Coolmax BridgedaleBridgedale Summit Thermal Bridgedale Trail Light Liners HeavyweightLiners Lightweight socks

Bridgedale Trekker BridgedaleWigman SummitMerino Bridgedale Summit Midweight ComfortHeavyweight Midweight Heavyweight

© BIG MOUNTAIN TRAINING SUPERCHARGE YOUR FITNESS, ELEVATE YOUR MIND WWW.BIGMOUNTAINTRAINING.COM The single focus on all sock buying expeditions (they will feel like an expedition) is to buy the right type of sock so your whole trek is blister free.

It all comes down to 3 components...

3 components for blister free trekking:

#1. A comfortable trekking shoe or boot that fits perfectly with just a small amount of space at the toe for a desirable amount of room for a little move- ment,displacement and swelling.

#2. An inside layer of a thin sock liner in a supportive and form fitting shape, correctly sized for your foot, made with modern wicking fibres like Cool Max, which will draw moisture away from the skin. (This is optional, I don’t use liners myself)

#3. An outside layer of a thicker hiking specific sock, asymmetrical in shape (made for left and right) constructed of a merino wool/synthetic blend, that has provides a supportive structure and significant padding in key areas like the balls and heels of the feet. It’s important that the sock is seamless, meaning the seams are cleverly hidden in the engineering (yes, engineering) of the sock.

-Before you buy- -How to look like a Pro- -5 Step Guide to Packing- -Video Demonstration-

3 Questions to ask before you buy a Backpack.

1. Consider the weather/terrain will you be covering.

Will you be pushing through thick scrub?

Is it likely to rain often?

If so you’ll need a very durable canvass pack to put up with these conditions.

If it’s a fairly well trodden path you’re on, you can go with a lighter fabric.

2. Does it have a thick comfortable waist harness?

Up to 90% of the pack’s weight can be distributed into your centre of gravity, your waist.

You don’t want the pack weighing down on your shoulders all day, you’ll tire out very quickly and you’ll be sore the next day.

3. Test your pack with weight to make sure it's comfortable.

Tossing up between two sizes that are equally comfortable?

Remember more space is better than not enough!

You can always compress a pack with straps but you can't make it bigger.

You can always tell an experienced trekker by how often they have to stop and open up their pack.

If you’re in a hurry (not recommended) you will save a lot of time, not by walking super fast, but by being organised with your kit.

Stopping to pull your camera, water filter or trail mix out of the bottom of your pack every hour makes you look like a rookie. Next thing you know your half an hour behind.

Plus, that time could be spent pondering the sight of the world’s highest mountains and deepest valleys.

Here are just a few more reasons why you need to be a little more strategic:

1. You will distribute your load evenly so you are well balanced = lesser chance of injury.

2. You will have the items you need at the top of the pack = saved time and effort.

3. You will have the heavy items at your lower back, closer to your centre of gravity = easier trekking.

Now that you know why it’s a good idea to learn how to pack properly... we’ll show you how....

We’ve covered packing instructions for a full pack (if you don’t have a porter and are carrying all your gear) and a day pack (if you have a porter and only need to carry gear for that day’s trek).

Step #1: Cull Less is more. Don’t over-pack, be ruthless in culling weight.

Every hundred grams you add to your pack weight will mean the trek is just that little bit harder. Over 18-20 days, that can make a serious difference to how you feel and how much you enjoy your trek.

What we’re saying is, don’t be scared to cut your toothbrush in half. But not long- ways, that would be ridiculous.

Step #2: Separate Separate your gear into these 5 categories:

1. Heavy Full Pack: SLR cameras, climbing gear, extra food, hydration pack, kitchen wear. Day Pack: SLR cameras, climbing gear, extra food, hydration pack.

2. Light and bulky Full Pack: Sleeping bag, down jacket, sleeping mat. Day Pack: Down jacket.

3. Mid weight: Full Pack: Clothing and other accessories. Day Pack: Extra warm clothing e.g fleece.

4. Emergency: Full Pack: First aid kit, GPS, rain jacket, extra gloves, head torch, snacks. Day Pack: First aid kit, GPS, rain jacket, extra gloves, head torch, snacks.

5. Exterior: Full Pack: Trekking poles, water bottles, more snacks, small camera. Day Pack: Trekking poles, water bottles, more snacks, small camera.

© BIG MOUNTAIN TRAINING SUPERCHARGE YOUR FITNESS, ELEVATE YOUR MIND WWW.BIGMOUNTAINTRAINING.COM Step #3: Think Think about what you might need throughout the day, is it likely to rain? Will you stop to boil some tea? Will you need your camera?

Think about what you won’t need until nightfall and get ready to start packing those items first.

Step #4: Stuff Start with your hydration pack by sliding it into the interior sleeve (against your back).

Stuff the light and bulky gear in first, fill the gaps around it with your extra clothing that you won’t wear during the day.

Centre your heavy gear in the middle of your back, then fill more gaps with clothes.

Stuff the rest of your mid weight items like polar fleeces, a beanie and gloves in the top.

Finally, put your snacks in the hip pockets, water bottle in the side pocket and if you aren’t using your trekking poles strap them to the side of your pack.

Watch this video for a demonstration on how to pack these items for ultimate efficiency and safety.

© BIG MOUNTAIN TRAINING SUPERCHARGE YOUR FITNESS, ELEVATE YOUR MIND WWW.BIGMOUNTAINTRAINING.COM Step #5: Ensure Ensure that you have balanced the weight of your pack so that it is distributed evenly onto your hips and will not drag you left, right or backward.

Ensure your emergency access essentials like rain jacket, lunch and first aid kit are on top. In the event of an emergency (such as a snake bite, or a craving for peanuts) you will have all of this on the top primed for a snack attack or snake attack, either one.

Extra Tip: Use pack liners inside to help you orga- nise your gear and keep it safe and dry. Pack covers are okay, but aren’t totally waterproof as the rain can still get in through the gap between your body and the backpack. A thick garbage bag liner for the budget concious will do the trick.

Once you’ve packed your backpack correctly get outside, hit the trail and practise what you’ve learnt in your training before you head out to the big time!

© BIG MOUNTAIN TRAINING SUPERCHARGE YOUR FITNESS, ELEVATE YOUR MIND WWW.BIGMOUNTAINTRAINING.COM Below are some of the backpacks I recommend for comfort and durability. For more information on each backpack, click the image.

OSPREY SIRRUS BridgedaleOSPREY Summit 34L OSPREY 44L 36L Womens HeavyweightMens

DEUTER 32L BridgedaleDEUTER Summit 28L DEUTER 30L HeavyweightWomens

-Before you buy guide- -Getting the perfect fit- -Troubleshooting- -Hiking Boot styles-

© BIG MOUNTAIN TRAINING SUPERCHARGE YOUR FITNESS, ELEVATE YOUR MIND WWW.BIGMOUNTAINTRAINING.COM BEFORE YOU BUY Before you go to an outdoor clothing store and get presented with hundreds of options you need to know what you’re looking for.

5 Questions to ask before you buy Hiking Boots

#1. What terrain will I be trekking on? Will you be hiking through mud? Is there creek crossings? Is it rocky and steep terrain or flat rolling hills.

For example if you are climbing Mt Kilimanjaro you will trek through five ecosystems, each with different terrain. At the beginning of the trek the terrain will be relatively smooth on well trodden paths, it will then become uneven and rocky and once you get closer to the summit you can expect scree (loose rocks) and depending on the time of year, snow and ice.

Whereas, if you’re hiking the Kokoda Track the terrain will typically be uneven, damp and muddy - a light weight hiking boot may be able to manage those conditions better than a heavier boot that is worn at high altitude.

Your trek itinerary should indicate the type of terrain you can expect throughout each stage of your trek. Generally you can presume that you’ll be walking on uneven ground, there will be scree (loose rocks), you’ll be inclining and declining and the terrain is likely to change if it rains.

#2. What conditions will I be trekking in? Your hiking boots will need to be suitable for all the conditions of your trek not just the beginning or the end. The conditions will change depending on the altitude and the weather.

If you will be trekking over 5000m, your hiking boot will need to be fairly warm, insulated and definitely have a waterproof layer such as Gore Tex. This will help release perspiration while keeping your feet dry on wet days or in snow.

© BIG MOUNTAIN TRAINING SUPERCHARGE YOUR FITNESS, ELEVATE YOUR MIND WWW.BIGMOUNTAINTRAINING.COM #3. How much trekking experience do I have? If you’re a first time trekker the buying decision about boots is very important. Unless you have participated in sports like trail running, outdoor multi sports, mountain running or rogaining, and are very confident moving over difficult terrain then you are best off going with a very supportive boot.

The reason being, it’s unlikely you will have the strength in the ankles and the proprioception, balance and agility of an experienced hiker, so mid-cut to high-cut boots will prevent injury and keep you warm and dry during any spills.

A good beginner's boot with have:

• Mid to High ankle support to reduce likelihood of injury • A solid base or TPU shank to provide rigidity and robust in the boot. • High levels of tread and a perhaps a solid vibram sole. • Various eyelets for experimenting with custom lacing options. • Soft leather or Synthetic upper that will wear in quickly.

#4. How heavy will my backpack be? The weight of your backpack will place demands on your feet. The average weight of a day pack is 6-8kg. If you don’t have experience carrying a backpack for up to 7 hours a day, over multiple days you’ll want a fairly rigid and supportive boot.

#5. What’s my total gear budget? Choosing the right hiking boots should be based on comfort and not budget. This is important, so I’ll repeat it.

Don’t buy uncomfortable boots because they are cheap.

My recommendation is to ignore the price tag. This is the best way to decide on a hiking boot that is driven by comfort not the cost. The reason why you should know your total gear budget (and not a hiking boot budget) is because you can always save money on those items that don’t directly impact on your ability to succeed e.g hiking pants, t-shirts, water bottles, beanies...

Now that you equipped with five questions to ask before you buy hiking boots, the next step is to learn how to get the best fit.

FITTING CHECKLIST p Cut your toenails (before you try them on) p Try them on in the afternoon. Your feet expand throughout the day, so trying them on when they are at their largest will ensure you won’t buy a size too small. p Wear the socks you’ll be wearing on your trek - bring the thickest and thinnest socks you’ll be wearing. (Thickest is for higher altitudes, thinner is usually for day time and lower altitude.)

If you’re in an outdoor clothing store your sales assistant should be an expert in fitting boots! - But just incase they don’t turn out to be an expert… memorise these next few steps. p Make sure the laces are loose, place your foot in the boot. p Stand up straight and push your foot forward into the front of the boot - you should be able to place your index finger between your heel and the back of the boot. p Sit down and lace both your boots. To lace your boots for fitting purposes follow these instructions: - Remove most of the slack, starting at the bottom. - Lace up your boots all the way to the top, ensuring they are firm - Double knot your laces at the top and stand up. - Your laces should be firm but comfortable, if you feel any pain or discomfort stay standing and adjust your laces from this position. p Stand up and walk around. Walk up and down stairs or an inclined surface to mimic the type of terrain you can expect on your trek. p Move your foot around in the one place to test ankle support.

In general, you are looking for a snug fit with noticeable support all over your feet and ankles as you make a walking motion. Look for comfortably snug without feeling any pressure points.

Troubleshooting

Problem: Your heel lifts up when you walk even though you’ve tied the boots up tight. Solution: Heel lift is uncool, you’ll get a blister the size of a 50 cent coin. Loosen the laces on the lower part of the foot, tie a surgeon's knot (the same as an overhand just with an extra turn, then tighten the upper laces up much tighter around the ankle part of the boot.

Problem: Your toes feel a bit squashed and you can feel the top of the boot on your toenails. Solution: Squashed feet is uncool, don’t be uncomfortable every day of your trip. You’ll need to find a boot that provides more wiggle room in the forefoot. Don’t be offended, boots are made to fit the general population of feet, not your foot in particular. So whilst they may be the most popular boots for your chosen trek, they may not be right for you.

Problem: It feels tight around your ankle. Solution: You may need more space in the ankle shaft, tighten the laces on your forefoot, tie an optional knot to secure, then lace up loosely along the ankle.

Problem: You can’t decide between two pairs of hiking boots. Solution: Compare side by side. Put one model of hiking boot on each foot and walk around the store, making sure you go up and down ramps/stairs.

Problem: One side feels tighter than the other. Solution: It’s pretty common to have two different sized feet, but it does make choosing hiking boots a little bit more difficult. Choose the larger size. Never buy a boot that is too tight, even if it’s tight on only one foot! You can always wear another liner or a thicker sock on the smaller foot.

For more information on each style and type of boot click on the image.

Mid Cut Boot BridgedaleHigh Cut Summit Boot High Cut Boot Synthetic HeavyweightSynthetic Leather

Mid Cut BridgedaleHigh CutSummit (fast and light) (LongHeavyweight Distance)

You have all the knowledge to get the Socks, Back pack and Hiking Boots that are perfect for you.

If you have any questions send an email to [email protected]