How to make hills feel easier and the pack feel lighter.

One of the most common questions we’ve received is about how to manage hills and how to manage (and train for) pack weight.

The good news is that over time, in this case 12 weeks, the adapt/build/peak phases of training are designed to boost strength, power and endurance which are three substantial ways to lessen the challenge of hills, terrain and the backpack. This article is focused on a key and simple concept, which is Power to Weight Ratio.

The power-to-weight ratio is a crucial concept in fitness and sports performance. It's a measure of an individual's power output relative to their body weight. Essentially, it assesses how much power someone can generate for every unit of body weight. This ratio is significant in various activities, including strength training, endurance sports, and overall efficiency. Because there are only two main components - it’s an easy concept to explain.

Here's a breakdown of the two key components:

  • Power Output: This refers to the amount of work done or energy expended per unit of time. In fitness, it could be measured in watts, representing how much force someone can generate over a specific duration.

  • Total Weight: The total mass of the individual plus weight of the pack. It's a crucial factor because the goal is to maximize power while minimizing unnecessary body weight or equipment weight.

A higher power-to-weight ratio is generally favorable, as it suggests that an individual can generate more power relative to their body weight. This is particularly important in hiking, and especially important on hills.

The power-to-weight ratio is particularly relevant for hikers carrying a backpack because it directly influences their ability to ascend steep terrains and manage the additional load. Here's how the power-to-weight ratio impacts hikers with a backpack:

Ascending Hills:

    • Hiking uphill requires overcoming gravity, and a higher power-to-weight ratio is advantageous in this scenario.

    • A hiker with a higher power-to-weight ratio can generate more force relative to their body weight, making it easier to ascend steep inclines with a backpack.

      Descending Hills:

    • Hiking downhill requires overcoming the impact force on the body caused by gravity. A higher power-to-weight ratio is advantageous because it results in less muscle fatigue which results in less transfer of the load to joints. 

    • A hiker with a higher power-to-weight ratio can reduce impact on muscles and joints, making it easier to go downhill and lessening the chance of overuse problems (injuries).

      Energy Efficiency:

    • Because carrying a backpack adds extra weight, a lower power-to-weight ratio may result in the hiker expending more energy to move uphill.

    • An optimal power-to-weight ratio allows for efficient energy utilization, minimizing fatigue and making walking, especially uphill and downhill, more manageable.

      Endurance:

    • Because walking the Camino is a prolonged activity, and endurance is crucial. A balanced power-to-weight ratio helps maintain energy levels over an extended period. A walker with higher power to weight ratio used less energy per mile/km. 

    • Hikers with a well-balanced ratio can sustain their performance for longer durations.


      Load (backpack) Management:

    • Because the backpack weight adds to the hiker's total body weight. A favorable power-to-weight ratio becomes essential as it helps manage this increased load efficiently.

    • Individuals with a higher ratio can handle the added weight more effectively, ensuring that the backpack's load doesn't disproportionately impact their ability to ascend or descend.

Reducing Joint Strain:

    • Carrying a heavy load can strain joints, especially during uphill and downhill sections. A higher power-to-weight ratio means that the Camino walker can generate the necessary force with less strain on joints, promoting joint health during the hike.

So, one of the best ways Camino walkers can enhance their power-to-weight ratio by incorporating strength training exercises such as Daily Dozen, strength circuits and short training sessions wearing pack weight. Exercises which focus on lower body muscles; (squats, lunges, steam engines, plank, scissors, crocodiles) and core stability are most effective at increasing strength. 

For practical purposes, the three main things we can do to enhance power to weight ratio are:
1. Increase strength and power (ability to create force).
2. Decrease pack weight
3. Decrease body weight. * (see below)

In summary
Increasing power (strength), as well as reducing pack weight and body weight, can contribute to a more enjoyable and efficient hiking/walking experience, especially on hilly or challenging terrain with a backpack. The takeaway here, is that while pack weight is a factor, it is dwarfed by the factor of how strong we can become during the training process. And countless studies now show that at any age, we can build strength through strength and resistance training. There are limits to how light we can get the pack weight, and at a certain point, too light has disadvantages in comfort and efficiency, so rather than obsess about the pack weight - we focus our efforts in Camino Fitness to supporting everyone to get as strong as possible in the preparation time we have.

We hope that this helps to choose a holistic and balanced approach to the rigorous challenges we will face on hills and with weight. We believe that rather than look to the external factors like equipment choices, that we want to focus on the things we can change the most, which is our ability to build strength and endurance, be confident, and truly feel empowered, as well as physically prepared, for every challenge we will face.

Notes:
* Decreasing body weight
This is a critical factor - if you decide to lose body weight, it’s critically important to try and avoid losing muscle mass. So ‘get lean quick’ diets or losing too much weight too quickly, can actually reduce power output if the weight loss results in too much muscle mass. Losing weight is a complex and specialized subject which we don’t focus on in this curriculum, but we can recommend resources and make referrals to a sports dietician. However, here are a few basic guidelines we offer as general suggestions. Also, in Fit By Nature there is a chapter called, “Fueling Your Journey” page 45 written by Sally Hara, Registered Dietician and our sports nutrition advisor. This offers guidelines for nutrition for training and activities. If you are interested in great nutrition and/or weight loss, another book we recommend is called, “Food and Fitness after Fifty” by Dietician Christine Rosenbloom and Exercise Physiologist Bob Murray.

According to dieticians and sport scientific studies, the maximum recommended weight loss per week without compromising muscle mass is generally considered to be around 1-2 pounds (0.45-0.9 kilograms). This rate of weight loss is considered gradual and sustainable, promoting fat loss while minimizing the risk of muscle loss.

Here are some reasons for this recommended range:

  • Sustainable Fat Loss:

    • Gradual weight loss allows for a more sustainable change in dietary and lifestyle habits. Rapid weight loss can extreme and potentially unhealthy.

  • Preserving Lean Muscle Mass:

    • Losing weight too quickly may lead to a higher proportion of muscle loss. A moderate rate of weight loss, combined with strength training and adequate nutrition helps preserve lean muscle mass.

  • Nutrient Intake:

    • Adequate nutrition is essential for preserving muscle mass during weight loss. A slower rate of weight loss allows for a more controlled and balanced approach to nutrient intake, supporting muscle retention.

  • Metabolic Health:

    • Rapid weight loss can negatively impact metabolic health. Slower weight loss allows the body to adapt more effectively and helps prevent metabolic slowdown.