Intro/Synopsis
Most individuals received’t try a 47.5-mile hike with nearly 11,000 toes of elevation acquire in a single shot, and actually, it’s not the neatest enterprise on the planet. Nevertheless, you be taught lots about your self and the diet you require to get one thing like this carried out – and that’s information we expect everybody ought to have. Learn Kevin Guillen’s pack listing and strategy for his 2019 hike of the Grand Canyon Rim to Rim to Rim. There are many ideas you possibly can apply to your personal adventures.
Discover extra natural and informative articles like this on the Wilderness Athlete Journal.
The “Why?”
In case you’re studying this, you’re possible the kind of one that doesn’t get overly enthusiastic about curler coasters or use “exhilarating” and “swimming pool” in the identical sentence. Many people are drawn to experiences that require a little bit of ache and exhaustion to really feel fulfilled, to really feel alive, and to really feel that “kind 2 enjoyable” that sticks with you lengthy after it is over. For me, the crucible that continues to name my identify is Rim 2 Rim 2 Rim, a 47.5-mile trek within the Grand Canyon that good points over 10,900 toes of elevation all through. I’m unsure there may be any higher instance of type-2 enjoyable on the market.
A crucible is outlined as “a state of affairs of extreme trial, or wherein completely different components work together, resulting in the creation of one thing new.” So that you wish to uncover one thing new, a brand new sense of confidence, perspective, and energy, however the place do you even begin?
Considered one of my largest hurdles in getting ready for my first R2R2R hike was getting my meals dialed in, and judging by the variety of questions we obtain in regards to the meals we convey on this trek, it’s an space of uncertainty for lots of you as nicely. Having accomplished this hike 4 instances now and every time studying from these round me and from our experiences, I’ve developed some tips and methods to gasoline myself by absolutely anything, or no less than a demise march like R2R2R.
The Science of Gasoline
Earlier than I get into the small print of what I introduced with me and why, It’s necessary to notice that whereas there are some very well-supported and plain truths about what our our bodies want, there may be additionally a big diploma of distinctive choice all of us have. It’s essential when getting ready for any journey to change into conversant in how your physique performs with what you give it, and I suppose that’s the first bit of recommendation I can provide. Essentially the most well-rounded and intentional nutrient plan might look nice on paper, however it’s essential really feel assured in how your physique goes to transform every calorie into environment friendly and propelling vitality.
Make no mistake about it, the way you eat and gasoline your self for an extended day on the path could make or break the end result of your expertise. Relying on the character of the occasion you are packing for, it may be useful to create a spreadsheet to get an image of the energy and breakdown of the macronutrients you are working with. In case your journey is a number of days the place house and weight should not of big concern, this will not be as essential. Our R2R2R hike is finished in lower than 24 hours so velocity is a precedence that leaves no room for additional meals that doesn’t serve a objective.
Right here is an instance of my spreadsheet which represents the majority of my gasoline supply choices. I say choices as a result of that is the place I began however a number of subtractions and small additions had been made within the last day earlier than the hike.
This totals 5,251 energy, 341 grams of fats, 486 grams of carbs, and 126.8 grams of protein. Some gadgets not mirrored listed below are the Heathers Alternative buckwheat breakfast and peanut butter I ate for breakfast on the resort, a Snicker’s bar, fruit sticks I added last-minute for fast burning carbs, and a few servings of Brute Drive Pre-Exercise to get me by the ultimate push up the South Rim. Leaving the trailhead, my operating vest contained roughly 4,800 energy, 341 grams of fats, and near 170 grams of protein. It is a bit overkill, however admittedly, there’s a sure stage of security internet in there in case our day hike by the Grand Canyon turns into an overnighter.
Our our bodies can solely course of between 200-300 energy per hour which is why it’s preferable to snack on energy-dense meals all through the day reasonably than giant meals all of sudden. Within the Grand Canyon, as with all endurance occasions, you’re burning energy far sooner than you possibly can convey them on – so being in a calorie deficit is simply the character of the beast. The trick is to offer your physique the correct vitamins, micro and macro, on the proper instances so when your train calls for a sure stage of mobile vitality, it’s there.
Schedule
Right here’s a tough overview of how and what I ate over the course of my day:
11:30 PM – Midnight: I started the morning with a Heather’s Alternative buckwheat breakfast with additional peanut butter. This could be my final actual “keep on with your ribs” meal for the remainder of the day and the excessive fats and protein content material would assist me keep away from an insulin rollercoaster and really feel full longer. I additionally took two Altitude Benefit drugs and three Joint Benefit drugs to maintain helpful micronutrients in my system.
3:00 AM (9 miles in) – After a hearty breakfast earlier than beginning the hike I had my first Meal Alternative Shake with Wild C8 MCT together with an Vitality & Focus with Hydrate & Get well. At this stage, I’m persevering with to absorb wholesome fat and replenish my electrolytes together with some caffeine to push by the 11 miles of flat meandering path to the bottom of the North Rim. Periodically I’m snacking on macadamia nuts, coconut chips, and a chew of jerky right here and there for added protein and energy. FBOMB nut butter packets are additionally nice snacks on the transfer.
5:30 AM (roughly 20 miles in) – I’m now on the base of the North Rim and cargo up on water and energy earlier than starting the hike to the highest. I absorb a handful of jerky, a half a pack of vitality chews for fast-acting carbs, and a handful of dried banana chips for the added potassium. I wash it down with one other Meal Alternative Shake with Wild C8 MCT and head up. On the best way up I additionally ate an FBOMB packet so I didn’t fall too far right into a calorie deficit.
8:20 AM (midway level on the North Rim) – My largest failure in all of this was not consuming sufficient water. With no water on the North Rim, I needed to preserve 2.5 liters all the best way up and again down. I arrived on the North Rim dehydrated and in dire want of salt and carbs. I continued taking salt drugs each hour and likewise ate quite a lot of my banana chips at this level. I ate half of my Snickers bar to choose my blood glucose up and washed it down with the rest of a Hydrate & Get well I started consuming on the best way up. I additionally ate just a few ginger chews to fight a little bit of nausea I used to be feeling from the altitude and dehydration. I additionally break up a bag of Fritos with Kendall which was good.
11:00 AM-ish (My timeline will get a bit hazy after this) – On the backside of the North Rim once more I felt the warmth starting to set in with a good distance nonetheless to go. I ate an FBOMB packet, Blok vitality chews, a Honey Stinger waffle, and as a lot water as I might abdomen earlier than heading by the recent and uncovered 11 miles to our subsequent water cease at Phantom Ranch.
2:00 PM-ish (Arrival at Phantom Ranch – 9 miles left) – At this level, warmth exhaustion is setting in – nothing tastes good, psychological fatigue is actual, and vitality is low. Over the hour break I took right here, I drank a lot of water, a Meal Alternative Shake, vitality chews, jerky, and the rest of my coconut chips.
5:00 PM-ish (Indian Backyard – the house stretch) – Indian Backyard is barely 3 miles from the highest of the South Rim, however these 3 miles are presumably essentially the most troublesome miles of the entire path. I ate the remainder of my Snickers bar, a handful of macadamia nuts, and slammed a Brute Drive Pre-Exercise to enlist the assistance of caffeine and amino acids for the ultimate push. At this level, it’s very arduous to eat a lot in any respect. Your vitality metabolism is one factor, however your urge for food is one other. Of the 4,800 energy I introduced with me, I solely consumed roughly 3,900 energy. In comparison with years previous, this wasn’t quite a lot of extra weight.
To simplify, I began the day leaning totally on slow-burning, fatty meals that may maintain stage vitality all through the morning and early afternoon. Excessive sugar/carb meals are inclined to result in extra frequent starvation and a curler coaster of highs and lows of vitality, and in that sense, they’re “costly” when it’s essential pack and gasoline effectively. That’s not to say they don’t have their place although, as a result of they actually did for me. As soon as my vitality turned noticeably depleted and I felt that “bonk” feeling, fast-acting carbs had been my go-to (banana chips, vitality chews, snicker bars, fruit bars).
Including fat and proteins to those snacks slows down digestion and will increase the longevity of the vitality they supply, so throwing in some macadamia nuts, nut butter, and jerky was necessary with these snacks. For the carbohydrates I relied on, I seemed for a stability in sources like complicated fructose and the extra readily absorbable glucose and sucrose for the moments the place I wanted to choose up the tempo.
Key Takeaways
Listed below are a few of the notable takeaways I discovered from this 12 months’s hike and I’ll use these in my strategy for subsequent 12 months. Hopefully, there are one or two that you should utilize to keep away from my errors and carry out higher due to them.
Irrespective of how powerful you’re, warmth will present you in any other case. Your physique’s fluid and calorie wants enhance significantly when exercising within the warmth. Figuring out this, I might want to enhance my water consumption significantly if it’s going to be scorching once more. Warmth additionally results in a slower tempo which ends up in extra publicity to solar and time in your toes, so it’s a compounding problem. Drink water, and once you’re carried out, drink some extra. Then drink just a little extra for the highway.
In case you don’t LOVE consuming it at house, it shouldn’t include you. Whereas the banana chips performed a very good dietary position, I’ll subsequent time search for a fruit that’s extra pleasurable to eat when my mouth is dry and chalky already. I additionally took some caffeinated runner’s gum which sounded good on the retailer however tasted just like the rubber from the underside of my shoe. A great good friend Kendall Card introduced a small bag of Fritos, and I don’t suppose I’ve ever seen one thing extra mouth-watering. I might be packing just a few chips subsequent time!
Good firm is most necessary within the “darkish place.” It’s unimaginable to really feel the push and energy you get from the corporate of somebody who’s going by the identical battle as you’re. There may be additionally a tremendous line between an excessive amount of dialog, and simply sufficient to take your thoughts off of every grueling step. Do your finest to encompass your self with the correct firm once you enter the ache cave, it might probably make all of the distinction on the planet. (In case you don’t know what I imply by ache cave, sooner or later you’ll, and you may understand there isn’t a higher identify for it.)
No two experiences I’ve had within the Grand Canyon are the identical, and I think about the mountain in entrance of you that you simply really feel compelled to climb would be the identical means. Honestly, every day, the best way you prepare, sleep, and eat are larger figuring out components for a way you carry out than the meals eaten on that day alone. Nevertheless, taking the additional time to investigate the vitamins you are going to take, the struggles you’ll face, and familiarity you have got along with your physique will repay immensely in the long run.
A number of of us from the Wilderness Athlete workforce have accomplished the Rim 2 Rim 2 Rim hike and are keen on the probability that will help you put together for no matter crucible you set your sights on. Please don’t hesitate to contact me or anybody from our workforce to talk in regards to the diet, gear, psychological strategy, and even simply to share tales of your adventures. We’ve all discovered from the sweat and blisters earned by individuals who did it earlier than us and it’s our flip to pay it ahead.
Addendum
I wrote this text 5 years in the past after having accomplished a Rim 2 Rim 2 Rim hike for the fourth time. At present, I’ve accomplished this hike 7 instances and there have undoubtedly been some changes to how I strategy this arduous day. The majority of my 2019 meals listing was the identical this 12 months with just a few changes that I’ll clarify.
UCAN Vitality + Whey Powder: This 12 months I packed 3 servings of this tremendous starch, high-carb shake with me. What I like about it for an endurance occasion like that is that I don’t really feel a right away change, however as a substitute really feel “good” and stronger for longer. It tends to be {that a} shake that provides a fast enhance in vitality burns out rapidly.
UCAN Vitality Gel: Using the identical proprietary resistant starch as of their protein shake, these gels got here in clutch once I wanted a extra speedy enhance. They’re much more pleasurable to eat than conventional Hammer gels and also you don’t must drink a bunch of water to choke one down. They work nice at offering a fast enhance but in addition sustained vitality.
Wilderness Athlete Rescue Hydration: In years previous I solely had prototypes of this method. I used to be glad I now had actual packets so as to add to my H&R or Superman mixes. The added sodium and potassium, together with astaxanthin and l-glutamine, completely fortified my endurance, resistance to cramping and fatigue, and electrolyte stability. I drank two of those all through the day.
Actual Meals: In years previous, I leaned a lot heavier on sports activities snacks and processed issues to optimize the load, calorie, and house ratio that I introduced with me. I’ve discovered there’s a a lot larger enhance from the psychological element of having fun with what you eat than I had given credit score to prior to now. This 12 months I packed two items of pizza (loaded with meat and veggies), a bag of selfmade oryx jerky that Chris Denham had made to perfection, and a bag of smoked pretzels seasoned with spices, dill, and honey.
The takeaways I had prior to now nonetheless maintain true, however with extra miles and expertise underneath my belt, there may be another I’d like so as to add.
Issues don’t all the time keep the identical. On the time of my final article, I used to be a extra environment friendly fats burner, I didn’t convey sufficient of the correct carbs with me, I educated more durable in preparation, I used to be 5 years youthful, and my objectives had been a lot completely different. Doing one thing like this 12 months after 12 months is greater than only a check or a technique to maintain your self accountable.
It’s additionally a helpful measuring stick by which you’ll analyze not solely the areas of your well being it’s essential refocus on but in addition the areas of your life the place you have got grown. Whether or not it’s a 50-mile hike within the Grand Canyon, a half marathon in your hometown, or a hill in your yard – decide to one thing that challenges you, do it usually, and do it with objective. You’ll be blown away by the outcomes once you have a look at them within the rearview mirror.
