How to Train for Hiking Mt. Whitney

Hikers dream of “bagging” Mt. Whitney in the Eastern Sierra Nevada Mountains, the highest peak in the lower 48 states. While it’s a mere four hour drive north of Los Angeles, it’s a difficult journey due to the length of the hike (22 miles round trip), the elevation gain (over 6,000 feet) and the thin air (you’ll be at 14,497 feet on the summit). With proper training, though, you can give yourself a “leg up,” so to speak, on achieving this monumental goal.

Instructions

Difficulty: Challenging

Things You’ll Need:

• Hiking boots, a backpack, water bottles or a Camelbak type water container, hiking poles, a hat, sunscreen, layered clothing, a waterproof jacket, food.
• Lip balm with sunscreen, a first aid kit, a map of where you'll be hiking, a flashlight, matches and fire starter material.

1. Purchase sturdy hiking boots. Boots are your most important piece of equipment because this is such a long hike. Go to a reputable outdoor store and be properly fitted. Wear the socks you will hike in. Make sure your toes have enough wiggle room–-your feet might swell during such a long trek. Ask if you can return the boots if they don’t work out after a hike or two. If the store says no, seriously consider going elsewhere.
2. Break in your boots–-on actual hiking trails, not just around your home or office. You should not have to put up with spots that rub, blisters or tightness.
3. Get your permit for Mt. Whitney (see “How To Get a Mt. Whitney Permit” or the Inyo National Forest site). Because the best time to hike Whitney is in the summer, it’s also the most popular time, and as such, permits are required. As of 2007, the U.S.D.A. Forest Service accepts applications for the permit lottery by mail only and the postmark window opens February 1. Coincidentally, this is also a great time to begin your training.
4. Map out a weekly training schedule. If you already exercise, then starting to train five to six months ahead of time should be sufficient. If you’re starting from scratch, give yourself a year to get ready.
5. Add distance each week. Start by hiking easy five mile jaunts twice a week. Progress by adding a few miles each outing so that in month two, you’re doing 10-milers, by month three, you’re up to 15-milers, by month four, you’re able to hike 15 to 18 miles at a clip, and by the final month of training and a week or two from summiting Whitney, you’re topping out with an 18 to 20 mile trek.
6. As you add distance, add elevation gain and altitude–-if you live near a mountain range. In southern California, the Santa Monica Mountains and Verdugos are 2,000 to 3,000 feet tall and the San Gabriel Mountains go from 4,000 to 10,000 feet. Each weekend, find hikes that are steeper and take you higher into the mountains. The final Whitney training hikes in Southern California include Mt. Baldy (10,064 feet), San Jacinto (10,804 feet) and San Gorgonio (11,502 feet).
7. If you don’t live near a mountain range (and even if you do), add an aerobic activity to get your heart really pumping a couple or three days a week. Jogging, fast bicycling and swimming all count and will help simulate the labored breathing you’ll experience on top of the mountain.

Tips & Warnings

• Drink enough water. Don’t wait until you’re thirsty, be sipping water every 10 or 15 minutes. A large Camelbak will hold 100 oz. of water, which will serve you for a moderate hike (6 to 8 miles on a 75 degree day). A longer hike and hotter weather means more water. On Whitney, you’ll not be able to carry all of your water, so you’re going to have to filter it from the lakes and streams along the way. That means bringing water bottles, a filter system (or friends with one) or iodine tablets (with vitamin C tablets to take away the bleach taste from the iodine).
• Get a buddy or buddies to train with. Training by yourself is lonely–-increase your enjoyment and success possibilities by doing this with pals. You’ll laugh, commiserate–-and hold each other accountable for your training schedule.
• Bring food you love. If you hate granola, don’t bring it. If you love sardines or candy bars, bring them. The idea is to keep yourself fueled. Carbohydrate loading works for some--but if you get a headache from too many carbs, consider bringing protein to balance out (high protein snack bars, tuna salad, peanut butter, pre-cooked tofu are some great choices.)
• High elevations give people headaches. That’s why training is essential-–the better shape you’re in, the better your body can deal with the lower amounts of oxygen at higher elevations. Bring Advil (or whatever works for you) to take when you sense a headache coming on. Don’t wait until it’s full-blown. Eat, drink, take Advil. If the headache persists and you feel nauseous, COME DOWN TO A LOWER ELEVATION. If you stay up there, you’re courting official altitude sickness. Live to hike another day.
• Acclimatize. Do not go from sea level to a high altitude in one day. Go up a few days early and get used to the thin air.
• Do not wear cotton. Jeans chafe your legs and a sweaty cotton t-shirt can make you chilled when a breeze comes up. Even when it’s 80 degrees in the Whitney Portal campground, it can be in the 30’s up on the top–-NOT a good place to be wearing wet clothes–-you’ll be flirting with hypothermia.
• Pay attention to the weather! Building clouds could mean thunderstorms or snow is on the way. Do not be one of those people we hear about on the news that got trapped in the storm.
• Let people know where you're hiking and when you'll return. Call them when you get back. Again, don't be one of the poor souls on the news that the search and rescue people had to hunt for days and days to find.