For these hikes at high altitude, more than acclimatizing, it is necessary to have a good level of training so that being in the middle of the mountains is not a real challenge.
The Salkantay trek is usually a somewhat challenging trail with climbs between altitudes, crossing the mountains and visiting incredible remote landscapes. Now we will tell you a little more about it.
What is the Salkantay trail like?
The Salkantay trek, better known as the wild mountain, is located north of the city, in the district of Mollepata, province of Anta. It is a 4 or 5 day trek where you can walk around 70 kilometers until reaching Machu Picchu.
How demanding is the Salkantay trek?
This trek is considered challenging, due to the constant ups and downs of the mountains, the altitude, the distance and the terrain, since it is a dirt trail with rocks that can make your feet lose balance, which makes the descent more difficult.
The altitude when reaching the Salkantay Pass is almost 4700 masl, so being in good shape is more than a requirement, it is a necessity.
What are the special requirements for the Salkantay trek?
To be able to complete the Salkantay trek, I recommend that you take the following points into account:
- Aerobic endurance: To complete this trail, it is necessary to walk for 6 to 10 hours a day. The days are usually long during this trek.
- Leg strength: Your muscles will become very tired and worked because during these 4 or 5 days you will have steep climbs and descents. Your knees can take the worst part unless you can do good training.
- Altitude: You will sleep in campsites (at least the first day) at almost 2900 masl. Breathing exercises and making your lungs stronger will be a key point. The climbs will leave you out of breath, not only because of the physical effort, but also because of the beautiful landscapes.
The weather in Salkantay changes. The first nights are cold and windy campsites. For this reason, we recommend that you come prepared with a good jacket and at least 2 to 3 layers.
How to train for the Salkantay route
Cardio exercises:
It will be necessary for you to be able to do walks or jogs for about 30 minutes to 1 hour at least 3 times a week. Another good alternative is swimming to help strengthen your lung endurance because of the ups and downs on the route.
The StairMaster, the best ally
This machine will be your best ally so you can complete the Salkantay trail. Since you need to strengthen your muscles and knees, the StairMaster will help you conquer the climbs and descents without any problem! You will finish with enviable legs.
Longer walks
In your daily routine, it is necessary to include 30-minute walks every day so you can get your body used to constant exercise. With this, the hiking you will do will be less challenging.
Break in your boots
If you bought new trekking or hiking shoes, it is necessary that you become completely used to them. There is nothing more comfortable than having shoes that you feel you can walk in for long hours during the day.
Socks are 100% important
It is necessary to have comfortable and thick socks that prevent your feet from getting blisters or rubbing against your shoes or hiking boots.
Final recommendations that no one tells you
It is more than obvious that several hours of training, cardio, endurance and strength are needed. However, there are things you should keep in mind that not many people tell you.
Take Care of Your Feet
Although your lungs and heart will have an important role during your trek, it is also necessary to keep in mind that your feet matter too. Your feet will have the greatest impact during the hike since they will carry the total weight of your body, as well as the impact of the climbs and descents.
For this reason, to avoid discomfort, it is necessary to keep your toenails rounded and use comfortable shoes to avoid blisters or injuries.
Stay Hydrated and Eat Well
Although physical effort and dedication are important, your body will need you to eat well before such a big hike.
During your physical preparation, it is important to focus on your diet. Try to eat balanced meals, including carbohydrates and vegetables as part of a balanced diet. This will also provide you with energy. Also, stay hydrated so that your body can get used to the altitude.
Having snacks while you are doing your hikes will also help you have a boost of energy.
Rest: it is vital!
Besides physical effort, your body will need to recover so it can perform better. Resting for almost 8 hours during the night is really necessary for your body and its performance.
A Simple Weekly Training Plan
A basic training week could look something like this:
- Monday: 30–45 minutes of cardio
- Tuesday: Strength training + short walk
- Wednesday: StairMaster or hill training
- Thursday: Rest or light activity
- Friday: Cardio + strength training
- Saturday: Longer hike with some elevation gain
- Sunday: Easy walk and recovery
As your trek gets closer, gradually increase the length and difficulty of your Saturday hike and occasionally practice hiking on consecutive days.
Now that you know, are you ready for the Salkantay?