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WonderMonkey
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01/22/2025 06:56PM  
I'm thinking of the TYPES of activities a person needs to be in shape to handle during a trip so that they can enjoy it more. I want to keep the list as short as possible but as long as necessary. I included an example, but we know that we can break this down much more. Does it need to be broken down? Maybe, or maybe not, that's why I'm throwing this to you.

The reason I'm doing this is for a possible presentation at Canoecopia in 2026. I feel that enough people would benefit from learning some simple ways to make their trips more enjoyable. It would go from what could be done with things you probably already own all the way up to using a gym.

Kinds of activities, to include the reverse movement

1) Bending over and picking things up
- Getting something out of the canoe like a pack
2) Bending over, picking things up, lifting them overhead
- Canoe
3) Carrying things in your hands for a distance
- Paddles, fishing equipment
4) Carrying things on your shoulders for a distance
- Canoe for portage
5) Carrying things on your back for a distance
- Pack or food barrel for portage
6) Walking from log to log or stone to stone for portages, with weight (hands, shoulder, back)
- Balance while carrying
7) Paddling canoe for distance or sprint
- Normal paddling, rough water, rapids
8) Sawing or chopping wood
 
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01/22/2025 07:21PM  
Figuring out how to lift a pack in various scenarios. Especially when you’re exhausted, in pain, hangry….
 
WonderMonkey
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01/22/2025 07:34PM  
Mocha: "Figuring out how to lift a pack in various scenarios. Especially when you’re exhausted, in pain, hangry…."


Good thinking, that reinforces the good form that should be used all the time, but we know how that goes.
 
01/22/2025 09:28PM  
Mowing the lawn with a weighted backpack on has helped me the most in preparing for my trips.

The looks I get from people driving by is my favorite part. Sometimes they circle the block. LOL. One time we were at the playground with our kids and someone said. “Are you the backpack mower”.
 
01/22/2025 09:56PM  
Stepping up at a challenging angle while carrying pack and/or canoe. Requires solid lower body strength and gas in the tank energy wise.
 
straighthairedcurly
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01/22/2025 11:15PM  
Great list. Not a lot to add.

1) Stepping up or down a big step while carrying weight. This is what I find hardest on my knees as I age.

2) Proper form in a canoe. I see too many people slumped back against a canoe seat back instead of sitting up and engaging their core muscles. This pays off big time when faced with rough conditions or a long day.
 
justpaddlin
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01/23/2025 05:58AM  
I wonder if such a detailed breakdown is helpful. Personally I'd be turned off by such a long list. Seems like you could distill to something shorter.

Core strength is critically important IMO. It's not hard to improve your core strength and no equipment is required. One does not need to have high core strength but if one has no conditioning that could be bad. There are tons of exercise options on YouTube and I'd encourage folks to try a few and pick ones they like and ignore ones they don't like.

Lots of folks at the YMCA walk around the track carrying kettle bell weights. Just going for walks with a pack should help...again I don't think you have to go crazy but any conditioning will be very helpful versus none. Just include some uneven surfaces and it will be balance training too. Folks can practice standing on one foot at home. They also sell those big half-sphere balls (Bosu?) that are specifically aimed at balance training.

Some sort of cardio training should help in almost all conditions. Plenty of stuff you can do at home. Easy to give guidance on target heart rates.

Climbing stairs will help many of your bullet points.

You can do a lot at home with a couple of pairs of dumbbells, even while watching TV. They don't need to be heavy...something in the 7-10 pound range is fine. I think that standing with Dumbbells in each hand and just raising one at a time to a horizontal position with your arm straight targets paddling muscles directly but I doubt this is as important as basic core strength and a little cardio.

Personally I'd try to give folks a modest routine with half a dozen helpful exercises at most and try to create a routine that people actually enjoy and adopt for year-round use. I think the single most important part of an exercise routine is just having ANY regular routine since you can (and likely will) always change your routine but if you've never had a routine I think many folks won't successfully adopt one just for a trip. I think along the lines of starting with 15-20 minutes 5 days a week, at the same time every day, preferably in the morning. Then give some suggested exercises to fill the time and tell folks they'll definitely feel results within 3 weeks. I think almost anyone would think that spending around 1.5 hours per week and getting real results might be a worthwhile investment and I think many folks may WANT to add to or modify their routine once they start seeing results.

I think it may also be important to have a place to exercise at home. I have a very comfortable wrestling/tumbling mat in my basement that is perfect for doing core exercises and I doubt I'd be as consistent if I didn't have a really good mat and a small designated exercise area. I hate yoga mats that move around and aren't thick enough to be comfy.

Just my thoughts
 
Ahahn366
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01/23/2025 06:27AM  
straighthairedcurly: "Great list. Not a lot to add.


1) Stepping up or down a big step while carrying weight. This is what I find hardest on my knees as I age.


2) Proper form in a canoe. I see too many people slumped back against a canoe seat back instead of sitting up and engaging their core muscles. This pays off big time when faced with rough conditions or a long day."

+1 on #2, but that might be whole section on it's own.
Balance exercises would be my other suggestion. Look to yoga or ti-chi
 
01/23/2025 07:01AM  
straighthairedcurly: "Great list. Not a lot to add.


1) Stepping up or down a big step while carrying weight. This is what I find hardest on my knees as I age.


2) Proper form in a canoe. I see too many people slumped back against a canoe seat back instead of sitting up and engaging their core muscles. This pays off big time when faced with rough conditions or a long day."
I agree with you. It amazes me how many people I see who don't know how to paddle correctly. This is what your doing the most. It would pay to get advice from someone who knows. Core muscles and leg muscles are a premium in the BW. Any core exercise and Lunges along with an over all strength workout will do wonders.
 
01/23/2025 08:35AM  
Mocha: "Figuring out how to lift a pack in various scenarios. Especially when you’re exhausted, in pain, hangry…."


+1 to the Especially when you’re exhausted, in pain, hangry….

This could be with any routine exercise, but I run back-to-back-to-back days to get used to being sore and tired. Please note I'm not suggesting pushing to the point of risking injury. Especially if not regularly tripping or pushing miles the fatigue can catch up with you on a trip. This is the point where injury risk is heightened in my opinion whether it be tripping on a portage or falling/dropping gear while trying to get a pack or canoe on or off. I've always looked at cardiovascular fitness as being a great equalizer regardless of the specific body motions required on a particular activity or trip.
 
01/23/2025 08:36AM  
Isolating the muscle groups/exercise to match tripping activity is a cool idea. A well balanced (pun intended) routine that prepares for canoe and pack rock hopping or log walking over a bog or climbing/descending steep terrain is necessary. And totally agree form matters.
Conditioning is best when it is on-going, a part of lifestyle. And like any endurance building/maintaining activity it matters that you keep going when you hit the wall.
 
01/23/2025 08:53AM  
Here's my simplified version.

You'll be picking up packs and canoes and carrying them. You can simulate this by picking up a sandbag (a loaded pack) by the "ears" and lifting it high 10X. Do that several times a day - only takes a few minutes. Do some planks. Maybe some rows. This targets the muscles you'll be using very specifically and close to the weight. Carry it (or a loaded pack) around for a while (mowing the grass), especially up and down. Sometimes you'll be doing these things from an awkward stance and on rougher terrain. Review technique for picking up a canoe to portage - the technique is important. Then add detail . . . roots, rocks, logs, mud, uphill, downhill, big steps up/down, awkward stance, balance . . .

People who already workout will continue and know what to add. People who aren't probably aren't going to get a gym membership or a bunch of equipment. Anybody can get a sandbag and do a few planks, rows, balance, etc. at home. If you can just get them to do that minimum they'll be somewhat prepared. That'll get them asking questions and you can elaborate.
 
01/23/2025 09:19AM  
If you already have a well rounded strength routine that hits all the major muscle groups I don't think it's really necessary to isolate certain movements. The exception is if you plan on doing a lot of portaging. You'll need to get used to carrying weight in a pack and/or on you shoulders and the only good way to practice that is to actually do it.
 
01/23/2025 09:25AM  
From a retired wildland firefighter and BWCA ranger/volunteer.

Work on your core, front and back, and stretch, everything else will fall into place way easier.
 
01/23/2025 09:57AM  
In March I generally start carrying a 60# canoe on the trails of a local nature center. If the trails are mostly clear of ice/snow, I will start earlier. I do this maybe 3-4 x weekly and work myself up to about 1/3 mile. This has been very helpful in preparing me for the season.

In addition, I also swim laps about 3 x weekly and do a light yoga class once a week throughout the year. This routine has served me well. The swimming I have been doing for about 50 years because I like it. Apparently the upper body demands for swimming also make for strong paddling muscles - I feel I can go all day if needed.
 
01/23/2025 10:48AM  

I understand the focus of this thread is about the physical aspects of trips in the BW but I also believe in the importance of being mentally prepared as well. Honing one's physical skills and understanding proper techniques will go a long way to enhancing the enjoyment of a trip. Understanding oneself and how one is able to deal with unforeseen issues like weather, injuries, and illness to name a few can spell the difference between enjoyable and not. Both physical and mental preparation will bring value to your trips.
 
brp
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01/23/2025 09:10PM  
The P90x3 workout series has a workout called CVX.
I’ve actually thought while doing the workout that it provides great exercises for tripping, both strength and cardio.

All you need is a small dumbbell, in the 5-10lb range, a full Nalgene would work fine. It’s a simple 30 minute workout with modifications for ability/experience.


 
LiquorPugs
member (16)member
  
01/24/2025 09:19AM  
One thing often overlooked is proper stretching. Amazing how stretching before/after aids in recovery. You'll bounce back quicker and be ready for whatever comes next.

This is something I've been pretty poor at in the past, but rely on it quite a bit leading up to a camping trip nowadays. Helps (me) a ton.
 
01/24/2025 10:08AM  
WonderMonkey: "
Mocha: "Figuring out how to lift a pack in various scenarios. Especially when you’re exhausted, in pain, hangry…."



Good thinking, that reinforces the good form that should be used all the time, but we know how that goes."

Yes bend at the knees when lifting if you can.
 
01/24/2025 11:44AM  
Freddy: " Both physical and mental preparation will bring value to your trips."


Mental prep is an excellent idea. can't tell you how many times i had to fight to not mentally check-out.
 
01/24/2025 01:11PM  
The two single best things you can do IMHO to have less stress on a trip:
1. Squat: You can use no weight, slow sit to stands, counter for support, barbell, hold dumbbells, hold kettle bells, TRX bands etc…
Just learn how to squat. Most people are terrible at this, they only bend at the knees instead of the hips which engages the CORE and your butt muscles where most of your power should be. The squat helps you get in/out of the canoe, pick up packs, get up from sitting, climb a hill, carry a pack/canoe up rock steps etc… If a someone ever tells you that you shouldn’t squat (some medical professionals will say this) find a new person to listen to…they should teach you how to squat without pain or work up to it without pain. Not possible in every single situation but almost always possible.

2. Balance: helps with all of the above as well, better balance less risk of injury. Also works your CORE. You should be able to stand on one leg for 60 seconds minimum unless you have some type of disorder. Then work up doing it with head turns or on a foam surface or eyes closed.

There is way more stuff you can do…lots of good ideas by other posters as well.

T
 
WonderMonkey
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01/26/2025 05:46PM  
ducks: "Mowing the lawn with a weighted backpack on has helped me the most in preparing for my trips.


The looks I get from people driving by is my favorite part. Sometimes they circle the block. LOL. One time we were at the playground with our kids and someone said. “Are you the backpack mower”. "


Yes, combining other activities with prepping for a trip is useful.
 
WonderMonkey
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01/26/2025 05:46PM  
QuietSolo: "Stepping up at a challenging angle while carrying pack and/or canoe. Requires solid lower body strength and gas in the tank energy wise."


Good thoughts.
 
WonderMonkey
distinguished member(940)distinguished memberdistinguished memberdistinguished memberdistinguished member
  
01/26/2025 05:47PM  
justpaddlin: "I wonder if such a detailed breakdown is helpful. Personally I'd be turned off by such a long list. Seems like you could distill to something shorter.


Core strength is critically important IMO. It's not hard to improve your core strength and no equipment is required. One does not need to have high core strength but if one has no conditioning that could be bad. There are tons of exercise options on YouTube and I'd encourage folks to try a few and pick ones they like and ignore ones they don't like.


Lots of folks at the YMCA walk around the track carrying kettle bell weights. Just going for walks with a pack should help...again I don't think you have to go crazy but any conditioning will be very helpful versus none. Just include some uneven surfaces and it will be balance training too. Folks can practice standing on one foot at home. They also sell those big half-sphere balls (Bosu?) that are specifically aimed at balance training.


Some sort of cardio training should help in almost all conditions. Plenty of stuff you can do at home. Easy to give guidance on target heart rates.


Climbing stairs will help many of your bullet points.


You can do a lot at home with a couple of pairs of dumbbells, even while watching TV. They don't need to be heavy...something in the 7-10 pound range is fine. I think that standing with Dumbbells in each hand and just raising one at a time to a horizontal position with your arm straight targets paddling muscles directly but I doubt this is as important as basic core strength and a little cardio.


Personally I'd try to give folks a modest routine with half a dozen helpful exercises at most and try to create a routine that people actually enjoy and adopt for year-round use. I think the single most important part of an exercise routine is just having ANY regular routine since you can (and likely will) always change your routine but if you've never had a routine I think many folks won't successfully adopt one just for a trip. I think along the lines of starting with 15-20 minutes 5 days a week, at the same time every day, preferably in the morning. Then give some suggested exercises to fill the time and tell folks they'll definitely feel results within 3 weeks. I think almost anyone would think that spending around 1.5 hours per week and getting real results might be a worthwhile investment and I think many folks may WANT to add to or modify their routine once they start seeing results.


I think it may also be important to have a place to exercise at home. I have a very comfortable wrestling/tumbling mat in my basement that is perfect for doing core exercises and I doubt I'd be as consistent if I didn't have a really good mat and a small designated exercise area. I hate yoga mats that move around and aren't thick enough to be comfy.


Just my thoughts
"


I'm making as long of a list as I need to, right now, to prepare my thoughts. If I give the list of things, it would be a quick slide then move on. The list CAN be boiled down to the main things, but I want to be sure I'm covering the activities.

My thought is to show something, say a photo of someone portaging while carrying something, then show walking while carrying empty buckets (can add things to it), then show the same exercise if you have access to formal weights. Things like that.

And "agreed" on doing the things at home. I also have a home area that I can get a really good workout in if I don't get to the gym.
 
WonderMonkey
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01/26/2025 05:52PM  
Ahahn366: "
straighthairedcurly: "Great list. Not a lot to add.



1) Stepping up or down a big step while carrying weight. This is what I find hardest on my knees as I age.



2) Proper form in a canoe. I see too many people slumped back against a canoe seat back instead of sitting up and engaging their core muscles. This pays off big time when faced with rough conditions or a long day."

+1 on #2, but that might be whole section on it's own.
Balance exercises would be my other suggestion. Look to yoga or ti-chi "


Good on the yoga or ti-chi, but also standing on one leg during commercials while watching tv, or doing step ups or this or that or the other thing. So many things and it all depends on where you are starting and where you need to go.
 
WonderMonkey
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01/26/2025 05:54PM  
bhouse46: "Conditioning is best when it is on-going, a part of lifestyle. And like any endurance building/maintaining activity it matters that you keep going when you hit the wall."


Agreed. If this gets too big, I may do a "Beginning" and then an "Intermediate," or maybe break the hour up in both. Not sure where this will go.
 
WonderMonkey
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01/26/2025 05:55PM  
boonie: "Here's my simplified version.


You'll be picking up packs and canoes and carrying them. You can simulate this by picking up a sandbag (a loaded pack) by the "ears" and lifting it high 10X. Do that several times a day - only takes a few minutes. Do some planks. Maybe some rows. This targets the muscles you'll be using very specifically and close to the weight. Carry it (or a loaded pack) around for a while (mowing the grass), especially up and down. Sometimes you'll be doing these things from an awkward stance and on rougher terrain. Review technique for picking up a canoe to portage - the technique is important. Then add detail . . . roots, rocks, logs, mud, uphill, downhill, big steps up/down, awkward stance, balance . . .


People who already workout will continue and know what to add. People who aren't probably aren't going to get a gym membership or a bunch of equipment. Anybody can get a sandbag and do a few planks, rows, balance, etc. at home. If you can just get them to do that minimum they'll be somewhat prepared. That'll get them asking questions and you can elaborate."


Yes that is along the lines of my opening statement while maybe flashing the activities on the screen behind me. Obviously I'm in the deeper-dive prep state here, but I'll make it where it's not an endless list and such. Demonstration, etc.
 
WonderMonkey
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01/26/2025 05:57PM  
LindenTree: "From a retired wildland firefighter and BWCA ranger/volunteer.

Work on your core, front and back, and stretch, everything else will fall into place way easier."


Yes, that needs to be central, and core bracing included when doing other things.
 
WonderMonkey
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01/26/2025 05:58PM  
Freddy: "
I understand the focus of this thread is about the physical aspects of trips in the BW but I also believe in the importance of being mentally prepared as well. Honing one's physical skills and understanding proper techniques will go a long way to enhancing the enjoyment of a trip. Understanding oneself and how one is able to deal with unforeseen issues like weather, injuries, and illness to name a few can spell the difference between enjoyable and not. Both physical and mental preparation will bring value to your trips."


I would agree. The mental part would be a quick discussion but not be the main focus of the presentation. We know they go hand in hand, but it would be beyond the scope to spend too much time on it.
 
WonderMonkey
distinguished member(940)distinguished memberdistinguished memberdistinguished memberdistinguished member
  
01/26/2025 06:04PM  
brp: "The P90x3 workout series has a workout called CVX.
I’ve actually thought while doing the workout that it provides great exercises for tripping, both strength and cardio.


All you need is a small dumbbell, in the 5-10lb range, a full Nalgene would work fine. It’s a simple 30 minute workout with modifications for ability/experience.



"


It would be good to describe a few of the things like this if someone wanted to do a "thing" that could walk them along. Some people do really well with a set of videos, steaming or not, to work along with.
 
WonderMonkey
distinguished member(940)distinguished memberdistinguished memberdistinguished memberdistinguished member
  
01/26/2025 06:09PM  
timatkn: "The two single best things you can do IMHO to have less stress on a trip:
1. Squat: You can use no weight, slow sit to stands, counter for support, barbell, hold dumbbells, hold kettle bells, TRX bands etc…
Just learn how to squat. Most people are terrible at this, they only bend at the knees instead of the hips which engages the CORE and your butt muscles where most of your power should be. The squat helps you get in/out of the canoe, pick up packs, get up from sitting, climb a hill, carry a pack/canoe up rock steps etc… If a someone ever tells you that you shouldn’t squat (some medical professionals will say this) find a new person to listen to…they should teach you how to squat without pain or work up to it without pain. Not possible in every single situation but almost always possible.


2. Balance: helps with all of the above as well, better balance less risk of injury. Also works your CORE. You should be able to stand on one leg for 60 seconds minimum unless you have some type of disorder. Then work up doing it with head turns or on a foam surface or eyes closed.


There is way more stuff you can do…lots of good ideas by other posters as well.


T"


It's on my list of exercises. Starting with proper air squats to a bench/chair/nothing to them, maybe a goblet squat using things around the house, and, of course, all the various progressions from there.

Loaded carry progressions and all that.
 
WonderMonkey
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01/26/2025 06:11PM  
I will be making a separate thread on HOW to help the activities. There are some helpful posts here on that topic. It seems that the TYPES of activities have run the course, so I'll boil those types down, and we will begin to address them, from someone who is terribly out of shape to a generally fit person who wants to take a step beyond. Obviously, there are modifications to each exercise, and we will cover some of that, but we cannot do it all. I would address specific situations during QA, or after the class.
 
01/26/2025 08:01PM  
LindenTree: "From a retired wildland firefighter and BWCA ranger/volunteer.

Work on your core, front and back, and stretch, everything else will fall into place way easier."


I’m 48 and starting to really feel my shoulders, knees, and feet - started exploring yoga a few months ago - heard an instructor who thinks of core as a line from inside your shins up and to your neck, front and back. Much different thinking from what I understood core to mean previously.
 
jsmithxc
senior member (58)senior membersenior member
  
01/27/2025 06:26AM  
LindenTree: "From a retired wildland firefighter and BWCA ranger/volunteer.

Work on your core, front and back, and stretch, everything else will fall into place way easier."

Could not agree more about the importance of the core, its what connects us and is central to paddling and portaging. What is also important is to make some degree of fitness a part of your lifestyle. If you do nothing all year and then attempt to get fit for a canoe trip in a month or two you will be disappointed with the effort.
 
JimEb
member (21)member
  
01/28/2025 07:49AM  
Good cardio fitness will give you loads of endurance.

Never thought twice about how running/triathlon level fitness benefitted me with canoe tripping until I took a buddy on a short trip. I could run circles around him while he was completely gassed.

I know not everyone can get to Ironman level fitness, but just doing routine long walks will definitely help.
 
01/30/2025 08:56AM  
Personally what I do all year round is

100 weightless squats a day
Toe stretches
overhead presses with whatever weights you have
and hike for about a mile once a week with a heavy backpack

fairly simple and it covers a ton of areas. Make sure to keep that core strong too.
 
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