The renovated summit trail and expanded trailhead parking area at Camelback Mountain’s Echo Canyon Recreation Area are now reopened. Echo Canyon hours year-round are sunrise to sunset.

The improvement project:

• Doubled the size of the parking area to 135 spaces from 68 currently.
• Renovated, rebuilt and rerouted the first 1/4-mile of the summit trail to improve footing and eliminate erosion-prone areas and to improve hiker safety and increase long-term sustainability for the mountain.
• Added permanent restrooms with flush toilets, a chilled drinking fountain, new shade ramada and integrated bike racks.
• Improved pedestrian safety through the addition of walkways throughout the parking area for hikers approaching the area on foot, who in the old design had to use the roadway to approach trails.
• Improved vehicle and pedestrian safety at the park entrance through the addition of a roundabout at the park entrance. The roundabout will control vehicle speeds at the park entrance, making it safer for hikers crossing over to the trailhead and for vehicles entering the lot.
• Improved traffic flow and reduced traffic through the creation of separate entrances for the trailhead and the neighboring residential area.

Pictures of Parking Changes

New Upper Parking Lot	New Lower Parking Lot
The newly completed upper lot at Echo Canyon. This area also features new restrooms with flush toilets, chilled drinking water fountain, ramada and seating areas, and integrated bike racks.	The completed lower lot at Echo Canyon area. This section now boasts expanded, dedicated parking spaces and new pedestrian walkways.

Narrated slideshow on the lower trail improvements

Narration Transcript from Video

In addition to a major expansion and improvement of the parking areas, crews have rebuilt and rerouted the first quarter mile of Camelback’s Echo Canyon Summit Trail.  Most of the trail remains the same, but as these images shows, the lower section had become a major erosion and safety hazard.  The original route cut right across major ridges and got steep too quickly, requiring heavy use of artificial steps, leaving the trail susceptible to the ravages of time, weather and heavy wear and tear.

In addition to being unsafe for hikers, the old lower trail section was also bad for the mountain, which was slowly being washed away.  To avoid these areas, hikers went around them, leading to a vicious cycle of ever-widening erosion and impact.

So city staff and Okanagan trail construction a professional trail building firm designed and built a lower trail section along a completely new route that follows camelbacks natural contours.  It’s far better for the mountain because it will be more resistant to erosion.  It’s also better for hikers because it’s designed to be wide enough to safely fit the heavy two-way traffic that moves through the area, and because it’s a smooth natural surface, hikers would be able to get through more safely, especially on the way down when tired legs are more prone to trips and fall.  This new trail alignment adds just over one eighth of a mile to the total trail length.

Beyond the lower section, the rest of the Echo Canyon summit trail remains the same; extremely difficult.  With more than 1,200 feet of elevation gain, hiking the summit trail is the equivalent of climbing to the top of the Empire State Building.  It’s a staggering ascent for many.  What’s more, hikers on Camelback have to climb through some of the most challenging trail conditions in the city.  Including Echo’s telltale railings and its sections of steep slick rock and boulders.

Making it to the top is only part of the challenge. Many injuries on Camelback occur on the way down, when fatigue and gravity come into play, and with steep conditions falls can easily get serious.  The saddle at the top of the new lower trail section is a great turnaround point that offers great views of the mountain and a panorama of the greater Phoenix area.

New signage throughout the lower section will graphically outline the challenge of the trail and also make it easier to understand Camelback’s Sonoran desert features.  In addition to Camelback, Phoenix has 180 miles of trails and many more summit climbs to choose from.  Many with great views and smaller crowds.  More trail information is available online at phoenix.gov/parks

Have you been on Camelback since the improvement project?  Let us know below…

The post Echo Canyon Reopened appeared first on Hiking Camelback.

Many Echo Canyon (Summit Trail) regulars are familiar with the Phoenix Parks and Recreation Department plans to improve the parking situation at the Echo Canyon trail head.  If you were not aware of this initiative, take a moment to read our post about the Camelback Parking Improvements.

What some hikers may not know is that the city of Phoenix will also be making major improvements and upgrades to the trail during the revamp.  This includes improved bathroom facilities, cold water supply and trail preservation tactics.  During this construction project they will be closing the Echo Canyon trail down.  This will take place over a nine month period.  While Summit Trail is closed, Cholla Trail will still be open, however if it becomes too congested its use may be regulated.

We took some time today to speak with David Urbinato, a Public Information/Communications Officer at The City of Phoenix.  Here is a summary of what he had to say.

The current plan is to close the Echo Canyon trailhead down sometime towards the end of January 2013.  The goal is to issue a press release 30 days prior to this and also just before the closure.  The idea is to have the trail closed mostly during the summer in order to minimize the impact to the peak hiking seasons.  This closure will however impact the end of the spring portion of peak hiking including the very popular time during baseball spring training.

One of the largest strains on the Parks and Rec Department is the deployment of two park rangers at the Echo Canyon trailhead to police parking and congestion.  The new parking improvements aim to alleviate this issue to some extent by providing increased parking capacity at the trailhead as well as better two-directional traffic flow.  There will be a gatehouse at the trail entrance; however David said that the department is unclear how often this will be staffed when completed.

David urged hikers to take advantage of the more than 180 hiking trails the valley has to offer other than Echo Canyon trail.  He strongly encourages use of North Mountain where parking is ample.  He also mentioned South Mountain as a viable alternative.   David said that both these mountains provide comparable views to Camelback Mountain, which is one of the major draws of the trail.  David also said that these trails provide a more moderate hiking challenge better suited to many climbers that take on Echo Canyon, unaware of the difficulty.

While in the short run this closure will no doubt upset some Echo Canyon regulars, in the long run it is a much needed overhaul that will leave the trail a better and safer place for all hikers.

For more information be sure to check out the official Camelback Trailhead and Trail Improvements page. (Page has since been redirected to Official Camelback Mountain Page)

Thanks to David for spending the time with us today to explain the situation in detail.

The post Echo Canyon Trail Closure appeared first on Hiking Camelback.

The only drawback to Hiking Camelback during the winter months is the dramatic increase in hikers which makes parking and navigating the trail more difficult.  Picking the right time to hike and avoiding high traffic times is a great strategy.  Remember that Camelback Mountain is open sunrise to sunset so plan accordingly.

Stretching In Cold Weather

Unless you are fairly advanced, it is a good idea to stretch correctly before hiking either Echo Canyon or Cholla Trail.  Remember your muscles and tendons act like rubber bands and when it is cold outside they are much more vulnerable to injury from improper stretching.  It is important to continuing breathing while stretching and to move slowly to allow for the muscles and tendons to warm up.  Holding each stretch position for 15-25 seconds is a good idea.  As with any health topic, be sure to refer to a medical or fitness professional for more detailed information.

Parking

The Echo Canyon trail-head will be very congested during most times of the day during the winter months.  It is critical to plan ahead as park rangers will not allow a large line of people waiting to park.  For now there is limited parking until the Camelback Mountain Parking Improvement Project is completed.  View the current parking locations for Echo Canyon trail.  You can also utilize one of the many shuttles that transport hikers to the mountain.  Cholla Trail Parking is more readily available, however take care to ensure you are not parking in a tow-away or ticket zone.

Update:  Since the time of this writing the parking situation at Echo Canyon has changed completely.  See the our article on Echo Canyon Reopening.

Trail Courtesy

With more hikers on the trail, hiker courtesy is more important than any other time of the year.  The following are some general guidelines for hiking during the winter months when the trails are busier.

• Allow faster hikers to pass (ascending or descending)
• Take rest breaks off of the main trail path (stay within trail limits)
• Do not leave trash on the trail (pick up any garbage you find)
• Pick up after you pets and dispose of waste appropriately

Plan on hiking this winter?  Let us know below…

Happy Hiking!

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Follow this link to read this article on Hiking Footwear.

After years of hiking Camelback with various footwear, we have found our favorite shoe thus far.  The problem with basic running or athletic shoes is that with regular Camelback hiking they will break down too fast.  They also don’t offer the proper ankle support for the jagged rocks.

The challenge with more traditional high top hiking boots is that they are too bulky and heavy.  Although they give good support, high top hiking boots hinder performance and speed on both Echo Canyon and Cholla Trail.  The good comprise is a light weight yet sturdy mid-top.

The answer….

Salomon XA PRO 3D MID GTX Trail Runner

As the name specifies, the Salomon XA Pro is a trail runner and thus has the light weight necessary for quickness and fast performance.  However because the XA Pro is also a mid-top it provides full ankle coverage with a stiff upper to prevent rolling and injury.  The following are some additional features…

• Made from synthetic and textile
• Features rubber sole
• Has a protective rubber toe cap
• Sensifit wraps the foot with a precise and secure fit
• Oortholite sockliner – cooler, drier, better cushioned environment under the foot
• Friction free lace eyelet
• Contagrip outsole provides unparalleled grip and durability

One of this site’s founders, Chris Vincent has personally used the Salomon XA Pro 3D MID GTX Trail Runner both for hiking Camelback but also for more involved longer hikes such as the trek, 7,657 feet to the top of Brown’s peak at Four Peaks.  Check out the quick testimonial from Chris in the video below.

These shoes are the best all around tool for short to mid-range hikes with a good balance of comfort, performance and support.  Salomon offers these shoes in both mens and womens as well as a low top version.  There is also a waterproof GORE-TEX version of the same style.  Each version of the shoe comes in a variety of colors including Pink on Black, Light Gray, Yellow among other options.

Pictures of used Salomon XA Pro shoes.  These have been through roughly 30 Camelback hikes, 2 hikes to the top of 4 Peaks and some other cross training activities.

Despite being very dusty from trail use, it is evident from the pictures that the shoes are holding up very well.  There are only minimal signs of wear, with no tears, rips or large chunks missing from the tread.

Salomon XA PRO 3D Price & Review

In summary, if you are looking for a versatile shoe that is perfect for Camelback, the Salmon XA Pro is the best option we have found thus far.  Not only will it help you be fast and secure on Camelback, but it will also offer you options for longer hikes and other types of training.

If you are interested in pricing and more information follow the links below to check them out on Amazon.

Update: since the time of this review Salomon has since stopped making the XA Pro 3D but you will find some comparable models below.

The post Recommended Footwear for Camelback appeared first on Hiking Camelback.

A frequent question we get at Hiking Camelback is, “What is the correct footwear for hiking Camelback?”  While the final choice is more up to hiker preference, we have a few brief suggestions from hiking experience on Camelback mountain.

Minimum Requirements

Neither Echo Canyon nor Cholla Trail is an easy walk-along hike.  Both paths have jagged rocks, rugged terrain and boulders to navigate as well as steep slopes.  Despite this we have seen people hike Camelback in less than desirable footwear.  This includes, skate shoes, construction boots, slippers, flip flops, dress shoes and even barefoot!  While it is possible to get up the mountain in anything, the minimum really should be some type of rubber soled athletic shoe with decent tread on the bottom.

Running Shoes

A majority of people that hike Camelback do just fine in standard running shoes or tennis shoes.  This will be a completely acceptable choice when picking out your footwear for the hike.  This is especially true if you are traveling and want to have a more versatile option that you can use for other activities while you are in Phoenix.  However for hiking Camelback on a more regular basis, tennis shoes will not hold up or last as long as hiking shoes or boots.  They will also typically not provide the same type of tread or grip that really helps out on the steeper parts of the trail.  Plus the tread on basic athletic shoes simply won’t last on Camelback

Hiking Shoes or Boots

For most people, more durable hiking shoes or boots is the best choice for hiking Camelback.  This is especially true if you will be hiking Camelback at a regular interval.  This could even be as little as once every 10 days or so.  If you are looking to make the most out of the hike, investing in quality hiking shoes is a wise decision.  Not only will you perform better on the hike, but they will last longer, hold up better to the rugged terrain and will keep you safer.

High Top Versus Low Top

In picking between the two, we recommend a high top boot because of the added ankle support.  We have seen too many people roll their ankle when coming down the mountain.  They may not look as cool, especially when wearing shorts, and may require some taller socks for comfort, but the added security of a high top is really the best for hiking Camelback.  This is especially true if you wish to descend the trail with a good pace.

The problem however with high tops is that they are bulky and are typically heavier than low tops.  This is why many people wishing to hike quickly choose low tops.  A good comprise of support and weight, is a stiff mid-top.  This is probably the best solution for you if you are looking to keep shoe weight down but still have some support for your ankles.

What about the toe or minimalist shoes? 

We have seen plenty of people wear these types of shoes up Camelback.  In fact some of the best and most regular hikers of Echo Canyon trail actually prefer the minimal soles for quicker accent.  As stated above it comes back to preference and ability.  If it is going to be your first time up Camelback, you may want to wear hiking boots, but if you are in good shape and confidant give your low profile shoes a shot.

What do you footwear do you use when you hike Camelback?

Let us know in the comments section below…

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Another person dies on Camelback Mountain. This time the circumstances are tragic and somewhat out of the control of the victim. After being attacked by a swarm of bees 19 year old, Joshua Ruzsa fell to his death, off the side of the Echo Canyon Trail near Ice Box Canyon.

The reports from various news outlets vary widely on the exact facts. But what is consistent is that Joshua was a Marine recruit and was hiking with two other marine recruits when they encountered a swarm of bees. The other two hikers were able to hold on until rescue crews arrived but during the flee Joshua fell at least 60 ft with reports ranging up to 150 feet to his death. The various news reports state that the other two hikers were stung at least 100 times each, with a report claiming one hiker received up to 1,000 bee stings. The other two hikers were taken to the hospital where they are recovering.

This is truly a sad story. Especially after watching the video of the family reaction. I feel really bad for the victim’s loved ones. Having hiked Camelback hundreds of times, there are several dangerous spots and definitely not a shortage of wildlife. I’ve ran into snakes, Gila monsters and bees plenty of times. Luckily, I never ran into a large enough swarm to cause me to have to flee.

This story is yet another example of why Hiking Camelback is not to be taken lightly. Summer or winter, hot or cold there are plenty of challenges for a hiker. I think it is easy to forget this because the mountain is smack dab in the middle of the most metropolitan area of Phoenix. The reality is that, its a mountain, and has all the dangers you would expect to find on one. This includes at aggressive wildlife.

Bee Rescue Video From AZCentral.com

(This video has since been removed)

Interview With Family

(This video has since been removed)

More Rescue Coverage From ABC 15

The post Hiker Swarmed by Bees appeared first on Hiking Camelback.

Included in this mix is a curious duo we ran into at the top of Camelback Mountain.  Even though Roxy had to carry Ty most of the way up, this little puppy made a very strong effort!  I guess they prove that truly anyone can make it up Camelback and enjoy the scenic 360 degree view of the valley.

The post Echo Canyon Trail Photos – 10/23/12 appeared first on Hiking Camelback.

A Luxury Camelback Resort

If you have hiked Camelback Mountain and looked to the north, you have probably noticed the Sanctuary Camelback Mountain Resort & Spa. It is kind of hard to miss the giant buildings and property with five tennis courts and large infinity pool. Sanctuary is known as one of the best resorts in Paradise Valley if not Scottsdale. Sanctuary is partly popular because of its proximity to Camelback Mountain and surrounding destinations in Scottsdale and Phoenix. It also has gained recognition due to its fine dining, spa treatments and other up-scale features.

Sanctuary: Quick Facts

• Address: 5700 East McDonald Drive, Paradise Valley, AZ 85253
• Phone: 480-948-2100
• Hotel Class: Five Stars
• Prices: Starting at $219 per night
• Notable People: Beau MacMillan (Executive Chef), Misty Hyman (Olympic Gold Medalist)

Brief History on Sanctuary Resort

Sanctuary was known as the Paradise Valley Racquet Club in the 50s and then was renamed John Gardiner’s Tennis Ranch in 1965. This attracted not only Hollywood celebrates but also international tennis stars.

In 1999 Westroc Hospitality took over and reopened in 2001 as Sanctuary on Camelback Mountain after extensive renovations. Since that time Sanctuary has won several prestigious awards including AAA Four Diamond Award, Reader’s Choice #1 Resort in the US and Best New Bar in the country from Esquire Magazine for its Jade Bar.

Sanctuary Accommodations

Sanctuary features 105 Casitas and seven private estate homes as well as spa fitness packages for both the traveler and the Arizona resident looking for a day of leisure.
Sanctuary features Asian-inspired services along with fitness and tennis activities.

Dining is top notch at Sanctuary with Elements featuring Iron Chef America winner and master chef Beau MacMillan. Sanctuary also has two bars both Jade and Edge along with private dining and special events. Weddings are also very popular at Sanctuary including both ceremony and reception activities.

More Information

If you are traveling to Phoenix and want to stay at an upscale resort with every amenity you would need, Sanctuary is a solid choice. Due to its proximity to the Camelback Mountain hiking trails, Sanctuary is a great destination for those looking to hike while in Phoenix on vacation or for business travel.

Be sure to check out Sanctuary online at www.sanctuaryoncamelback.com

Also check out the Sanctuary Google Plus page for more info and customer reviews…

Update: This page has been removed check out their reviews on Yelp instead.

Have you stayed at Sanctuary or had the opportunity to take advantage of their spa treatments? Please let us know about your experience in the comments section below.

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Post Workout Recovery Drink

A few days ago (Oct 7th) I wrote an article covering the top 5 tips to get an effective workout when hiking Camelback Mountain. (Click Here to View that Article) I wanted to expand upon Tip #2 which is Take a Recovery Drink and Hydrate. Specifically, I wanted to briefly cover the best recovery drink (carb supplement) I have found for post workout glycogen replenishment. I’ll also cover what I put in this shake to help prevent muscle loss and prepare the body to receive protein for growth.

Quick Review – Why Carbs are Key Post Workout

Without getting too scientific, lets quickly look at why contrary to popular belief, carbs are better immediately after workout than a protein shake. This is especially true with a highly aerobic workout like that achieved when hiking either Echo Canyon or Cholla Trail.

After roughly an hour of exercise, the body begins to go into starvation mode. This can vary widely based on the individual and the specific activity but a general rule of thumb is approximately an hour. When you begin working out your body burns fat and glycogen (carbs) for simplicity at a 50:50 ratio. As your glycogen levels are depleted, your body taps into your fat stores and you burn more body fat. After an extended period of time however, your body will begin to believe you are literally starving and release cortisol which is a fat retaining hormone. At this point your body will turn to muscle tissue to get energy. This means that if you don’t get in calories during this period your body can catabolize muscle.

For an active metabolism and effective fat burning/muscle building it is important to ingest carbs after a workout, with liquefied complex carbs being the best alternative. Many avid bodybuilders, hikers and figure competitors find it convenient and effective to utilize a carb supplement post workout for the following reasons.

• Powder form does not go bad in the heat
• Powder form is easy to transport in shaker cup
• Carb drink absorbs faster than edible food
• Carb drink allows adding additional nutrients and flavors
• Carb drink is less filling and allows for protein consumption shortly after

There are dozens of carb supplements on the market and I have personally tried 7 or 8 of them over the years based on recommendations of professionals and through pure experimentation. I have found in one to be better than the rest based on three factors

1. Contents / Nutrition
2. Price / Value
3. Availability / Company Rep

Power Carb from Labrada Nutrition

Thus far my favorite and what I consider to be the best post workout carb supplement is Power Carb

1.) Nutrition Facts

Power Carb is a pure carb supplement meaning that it only contains carbohydrates derived from potatoes, rice and corn. This makes it a great building block supplement and one easy to stack with other nutrition. Power Carb can even be combined with whey protein to create a hyper-lean meal replacement.

I also like that Power Carb contains an even 25g and 100 calories making it easy to calculate caloric intake. After hiking Camelback I will take two scoops because of the exercise duration and intensity. After a less intense workout such as recreational rock climbing I might only take one scoop.

I recommend getting the unflavored version of this supplement, so that you can combine it with any other flavored supp. It will taste awful by itself unflavored so if you don’t plan on combining it with anything you can get a flavored version or add some juice powder such as Crystal Light.

2.) Power Carb Cost

At roughly $30 online for 40 servings it costs only 75 cents to a $1.50 per shake. This is an extremely affordable option. I think the only way to get more pure simple carbs for less would be to buy bulk rice from Costco. This however would be much less convenient and in my opinion trying to suck down rice after a workout is not fun, trust me I’ve done it. Remember Power Carb is a building block supplement with nothing added so when you are comparing other supplement be sure to look at the added contents, if there are any, along with serving size and container volume.

3.) Power Carb Reputation

The supplement industry is packed with fly-by-night companies that come and go. This is due to the lack of FDA approval need to produce an item along with other factors. While I think that less government regulation in consumer affairs is a good thing, its important to buy products from a company with a solid rep that you can trust. Labrada Nutrition is one of these companies. Lee Lebrada is a former body builder who founded the company in 1996. Lebrada produces many high quality supplements other than just Power Carb, including their popular Lean Body and ProV60 series of meal replacements.

Adding BCAAs (Branch Chain Amino Acids)

While Power Carb by itself is enough to help your body recover after a strenuous workout like hiking Camelback, those who look to build muscle and create a lean traditional physic may want to consider adding Branch Chain Amino Acids (BCAAs) to their carb shake. Rather than completely explaining what BCAAs do, I am going to refer you to a good video that explains them in detail. (See Vid Below)

I have not currently settled in on a BCAA supplement as strongly as I have Power Carb however I am a huge fan of Dynmatize products and thus I am currently using their Elite Recoup product. Elite Recoup is great because not only does it contain BCAAs but also Glutamine, two key pieces of nutrition that stop muscle degradation and help rebuild them for growth and strength.

BCAAs Explained

EFX Sports Karbolyn Nutritional Shake

This supplement is very similar to Labrada Power carb in nutrtional facts, composition and pricing.  The serving (scoop) size is double that of Labrada and it comes with a 6 more servings than Labrada for only 50% more in price.  Overall lower cost product.  There is also a half size container at a lower cost in case you just want to try it out.

See the EFX Karbolyn flavors, / sizes and buy on Amazon

Scivation Xtend BCAA Powder

This is Amazon’s top choice for a BCAA supplement.  Check out the the listing on Amazon there are over 5,000 reviews to read through.

Buy Scivation Xtend BCAA Powder on Amazon

The post Labrada Power Carb Review appeared first on Hiking Camelback.

I’ve personally used Camelback as an addition to a weight training routine to increase cardiovascular development, trim body fat and improve overall athletic performance.  For three years (2006-2009) in a row, adding a Camelback hike 1-2 times per week, helped me cut 10-25 pounds of body fat after a winter bulking season. I might add that this only takes between 3-6 weeks to do.  I no longer bulk in the winter but the principle is still the same for utilizing either Echo Canyon or Cholla Trail as a way to lose weight and tone up.

However simply attacking the task haphazardly will not yield the same results as an organized approach.  There are few important vital behaviors to remember when utilizing Camelback as a workout.  Below are the top 5 tips for implementing a workout strategy via Camelback Hiking listed by order of importance.

Workout Tip #1 – Keep Track and Set Goals

By far the most important element to making Camelback an effective workout is to keep track of your times and set goals for improvement.  While hiking for fun is fine, I true champion looking to improve will always keep a scoreboard on their performance.  It does not matter how fast or slow you are or how many stops you take while ascending to the top.  The goal is to improve and push your body so that it will be more difficult each time and you will grow both physically and mentally.

I am personally not very fast on the mountain compared to many of my friends who can blaze up and down Echo Canyon, but every time I go I keep track of my times so that I can measure my overall physical performance improvement.  Tracking consistently is more important than specifically how you track it.  I personally track start time, time up, time down and end time.  This gives me the ability to see the time of day I hiked as well as figure out how long I rested at the top.  I write these down in a book at the mountain and then keep them organized in a spreadsheet on my computer.  I also like to track my body weight, the temperature outside, weather conditions (i.e. sunny, windy, overcast) and any energy supplements I took prior to hiking.

Keeping track however is not enough because without a goal I find it hard to acquire the motivation to get better.  A good start is to have the goal to beat your last time, however a better goal is after the first time you hike set a goal that will force you to improve by a certain increment every time you hike.  For example, if the first time you hike, you make it up in 40 minutes.  Set the goal to get up in 35 minutes within 10 weeks.  If you are hiking once a week all you have to do is improve your time by 30 seconds each week.

What this does is break down the improvement into manageable increments.  Decreasing your time by 5 minutes all at once may seem like an insurmountable feat.  However just 30 seconds may be simply going a little harder at the last quarter mile.  This is why I also recommend you utilize a stop watch that you carry with you while you hike  That way you can quickly look at it.  It doesn’t matter if its hung around your neck, on your watch or ipod / cell phone.

By keeping track of your times and setting goals for improvement you will effectively increase the effort you put out each time you hike, burn more fat and get a better workout.  On top of this it makes for a fun game where you get to compete against yourself and the clock.  Also don’t beat yourself up if don’t beat your time one week.  Instead use this as a teachable moment to get better for next week.  Also use your most recent time even if it’s not your best because it is your most current performance level.  This will help accurately reset the bar each time and give you confidence to meet your goals.

Workout Tip #2 – Take a Recovery Drink and Hydrate

This is a commonly overlooked important element to utilizing a Camelback hike as an effective fat burner and muscle builder.  Camelback is a strenuous hike that will burn several hundred calories or more depending on your fitness level.  It also takes anywhere from 45 minutes to an hour and a half to complete.

Depending on the individual somewhere between 45 minutes to an hour and 15 of exercise, the body begins to go into starvation mode.  Prior to this your body burns fat and glycogen (carbs) for simplicity at a 50:50 ratio.  As your glycogen levels lower, your body burns more and more fat.  After an extended period of time however, your body will begin to believe you are starving and release cortisol which is a fat retaining hormone.  At this point your body will turn to muscle tissue to get energy.  This means that if you don’t get in calories during this period your body can catabolize muscle.

After a workout, especially Camelback, it is important to ingest calories to help stop this process and recover.  Most people believe protein is the best solution for this, however the better alternative is to get carbs into your system to help replenish glycogen stores. Once your energy stores stabilize it is then time to ingest protein.

What is the Right type of Carb?

A liquefied complex carb is the best however any high glycemic carb will do.  What this means is that natural sugar such as what is found in fruit or white rice is the best.  However a Gatorade or other fruit drink is a decent alternative.  Eating a slow burning complex carb such as bread would not be the best choice.  An easy alternative is to get a recovery drink formula in powder form.  These are easy to store and won’t go bad in the summer heat.

It won’t cover this too deeply because there are already a lot of other articles on it.  But hydration is also very important because muscle synthesis and fat burning requires the lubrication of water in order to take place.  The more appropriately hydrated you are during your hike the better you will build muscle and burn fat.  Once you feel thirsty you are already dehydrated.  For this reason its good practice to set certain points during when you take a sip to help regiment water intake.  For those who have low body fat or are worried about losing muscle mass it may be a good idea to carb load during the hike.  This means that the hiker should drink a carb supplement while hiking along with water.

Workout Tip #3 – Make it Part of a Weekly Routine

While there are people who hike Camelback every day, for many people this is not feasible.  It also may be counteractive to your fitness goals especially if you are looking to build muscle mass.  It is a good idea to add Camelback to an existing weight training, CrossFit, running or other physical routine.  An aggressive example would be to work out Monday and Tuesday, hike Wednesday, workout Thursday and Friday, hike Saturday and take Sunday off.  A more moderate example would be to hike Saturday and workout Mon, Wed and Fri.

Workout Tip #4 – Pick Consistent Days and Times

It is good practice to pick consistent days and times to hike Camelback.  This will help get you in the routine so that you do not miss the hike but also allow you to more accurately track changes.  I personally like to hike Camelback twice per week, one day during the week after work and then either Saturday or Sunday morning / mid-day.

Workout Tip #5 – Hike With a Workout Partner

By Hiking with a partner you not only have someone who can help hold you accountable but someone you can have a little friendly competition with.  A workout partner is always a good idea plus it is someone you can carpool with.

Hopefully these tips helped you; if you have any specific questions feel free to reach out me directly.

Leave a reply in the comments below if you have any questions.

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