WALKING CAPE TO CAPE, WA

As we contemplate our adventure to Western Australia, where we will traverse along some of the world’s most spectacular coastline, our enjoyment will depend on our preparation.

By its nature, sand is shifting and unstable, challenging our bodies even when walking. On sand, we need to move differently, and it forces our bodies to use more energy as our vestibular system works out how to synchronize our small and large muscles for even simple propulsion.

Our primate instincts kick in, as we use our toes to grab and push, adjust our stance and stride and our brains and eyes seek firmer surfaces to utilize. Our Neanderthal ancestors came from the Savannah, we’ve got this!

It seems logical however that a sand training program could benefit everyone, not just the hikers. We will not only need endurance, but we will need to ensure that those often-neglected smaller muscles are in tip top shape and ready to use as a team with the larger muscle groups.

In short, we need to focus on balance, lower leg strength, hip strength and mobility and core strength. All which will assist against falls, will accelerate our caloric burn and will challenge our neuroplasticity!

ENTER:

Sand & Band Workout

Fridays: 9:15-10:15

Clontarf on the sand or undercover if weather doesn’t allow.

Expect: Some bare foot time, mobility & strength, some cardio and a little messiness!

Sunday Sand Endurance Walks

1.      Sunday June 21, 8:30 – 10:30, 10 km

Castle Rock to Seaforth Return, with pie pick up at YeahNah

Bring backpack with 3 kgs of water and weights

NB Plenty of stairs

2.      Sunday, July 5, 8:30 – 11 ish, 12 km

Spit to Middle Head return via Chinaman’s and Balmoral, with a souffle pickup at Frenchy’s.

Bring a backpack with 4 kg of water and weights (bags of rice)

3.      Sunday, July 19, 8:30 – 11:30, 15 km

Queenscliff Beach to Collaroy return, with pie pick up at Upper Crust

Bring a backpack with 5 kg of water and weight

4.      Sunday August 2, 8:30 to 12:30, 18 km

Clontarf to North Harbour return, with cheese scone pickup at North Harbour Marina

Bring a backpack with 5 kg of water and weight

5.      Sunday August 14, 8:30 to 1:00, 20 km

South Steyne to Long Reef Return with croissant pick up at Rollers

Bring a backpack with 5kg of water and weight

OTHER PREP ADVICE:

-          At least 10000 steps per day

-          One long walk per week

-          3 x cardio workouts per week

-          2 x strength workouts per week

Gear:

-          Light weight gators to stop sand falling into shoes

-          Poles to take pressure off feet

-          Plenty testing of new shoes

Soft Sand Technique:

-          Keep stride short

-          slight lean forward

-          relaxed ankles

-          walk in other peoples’ tracks or near the water line