1500 E. Cedar Ave., Suite 86 Flagstaff, AZ (928)

Transcription

1 H i k i n g t h e B r i g h t A n g e l T r a i l I n G r a n d C a n y o n 1500 E. Cedar Ave., Suite 86 Flagstaff, AZ (928)

2 While many people find the hike on the Bright Angel Trail adds an additional element of adventure, the experience isn t for everyone. We can help you decide if it s for you. 2

3 If you are looking at an Upper or Lower section of the Colorado River through Grand Canyon you need to be aware that it will require a hike either in or out of Grand Canyon at it s deepest point. 3

4 The Bright Angel trail is 7.5 miles to Pipe Creek and 9.5 miles to Phantom Ranch. Regardless of distance, the elevation change is approximately 5,000 feet. You must be mentally and physically prepared to hike for 5 to 8 hours carrying your own personal pack and water. The more effort you put into physically preparing for the trip, the more enjoyable the whole experience will be. 4

5 If you engage in some kind of physical activity every day and regularly walk 10 miles with ease then you should be able to complete this hike. If you answer yes to the following questions, dust off your hiking boots and get ready! I am in good health I am in good physical shape I am capable of carrying a backpack weighing lbs. and at least two liters of water I am willing to take the hike seriously: to train for the hike, pack lightly and eat and drink properly during the hike I think hiking the Bright Angel Trail would be fun and I m up for the adventure! If you are more than a little overweight, out of shape, have a heart condition, joint problems, asthma or are severely afraid of heights, it would be wise to consider a Grand Canyon rafting trip that does not require a hike in or out of the canyon. 5

6 Tips for Training 6 Do Pick a trail with significant elevation change with extended periods of steep up and downhill Exercise outside in a variety of elements Practice hiking with your trekking poles Go hiking at least 3x per week Be sure to hike 10 miles or more monthly Mix up your routine with a regular swimming or aqua aerobic class Vary your hiking routine periodically with other styles of exercise such as yoga, cross-country skiing, running, and biking Don t Base your regular exercise routine in a climate controlled gym Rely on an elliptical machine for leg work Count on walks on flat, paved sidewalks to be enough

7 Hiking In vs. Out: A Comparison Challenges: Hiking In Constant decline is harder on knee joints and small balance muscles. Downhill hikers frequently experience jello legs, meaning legs become wobbly and unstable. This is due to a buildup in lactic acid in your hard working muscles. Downhill hiking increases the sense of instability, especially for tired legs after hours of exercise. Immediately after hiking in the trip will run some of the largest rapids in Grand Canyon. Advantages: You get a better view of the Canyon as you hike down into it. Steady decline in elevation generally solves high elevation health issues. Challenges: Hiking Out Constant climb is harder on the lungs and heart. Hikers experience extreme elevation gains, ending at nearly 7,000 feet. Advantages: Increased sense of stability with climbing. You will be acclimated to the environment after spending several days on river. Throughout your trip you will be coached by your guides on how to maintain yourself in the elements, including knowing your signs for dehydration, heat stroke, and hyponatremia. This knowledge is a powerful tool for Grand Canyon hikers. At the end of your hike a shower, dinner, and bed await you! 7

8 Frequently Asked Questions & Misconceptions Below are questions and misconceptions we frequently hear from our clients while discussing the hike out of Grand Canyon: I can t hike out, but I can definitely hike in. This is by far one of the most frequent comments that we hear, and it is a common misconception. We advise our clients that if they don t think they can hike out of Grand Canyon then they definitely cannot hike into Grand Canyon. Here s why: The South Rim is nearly 7,000 feet in elevation, making the air thinner and drier. People from lower elevation typically experience shortness of breath upon arrival. Additionally, after days of traveling to get to Grand Canyon, visitors often arrive dehydrated and tired. This scenario adds an additional challenge to the hiking experience. On the other hand, rafters who choose to hike out of Grand Canyon have the advantage of several days on river to acclimatize to the region. The extreme temperatures are nothing new for them and they have been coached by their guides every day on methods of keeping cool and keeping their water and salt intakes in balance. 8

9 I m afraid of heights. Can I do this hike? For a vast majority of people with mild acrophobia the trail will be no problem. The Bright Angel Trail averages 5 feet in width and cuts down a sloping fault line with no section truly exposed to a vertical drop. Walking along the inside of the trail is always possible. We recommend that all hikers use trekking poles, but for those with acrophobia in particular, the poles will help increase the feeling of stability. People with severe acrophobia should not attempt this hike. I have a limited timeframe, this is my only option, right? No. If you aren t sure about your group s ability to hike in or out of Grand Canyon and only have 3 or 4 days available, consider looking into our Western Canyon trips. The Western Section is a fun, family friendly whitewater stretch in Grand Canyon that does not require any strenuous hiking. 9

10 How long will it take me to hike in or out? While this greatly depends on the individual, hikers should be prepared to spend 5-8 hours on the trail hiking in or out. Clients often assume that hiking down is going to be faster than hiking out and for the extremely fit and/or young (read: young knees), this is generally the case. However, for those of average fitness and/or older joints the hike down is going to be equally as challenging as the hike out. The important thing to keep in mind now and during your hike is that many people of varying levels of fitness and age complete this hike. Frequently, the major determining factor between a challenging, exciting adventure and a painful trudge is your attitude. Be prepared to take as long as your body needs and take time to enjoy the experience. There s no rush. 10

11 Can I pay extra for a mule duffle or ride? Of all the rafting trips in Grand Canyon, only an extremely small percentage could possibly incorporate a mule service of some kind. This is because just a handful of trips include a night at Phantom Ranch as part of the package, thus allowing an extra day to set up the mule arrangement. Without this extra time buffer there is no scenario that could accommodate a mule service. If 11

12 How hot is it really going to be? This is an important consideration and not one to be taken lightly. The difference between temperatures at Grand Canyon Village at the South Rim and Phantom Ranch which is nearly 5,000 vertical feet lower averages 20 F. If the temperature at the South Rim is 80 F, expect to be hiking in 100 F or hotter as you descend. See the chart below for average inner canyon 12

13 Are there restrooms along the way? Yes, there are composting toilets at Mile-and-a-Half Resthouse, Indian Garden, and Pipe Creek. Feel free to water the plants along the way, but if you re worried about making it to a restroom for solid waste you can ask your guide for a wag bag. Three-Mile Resthouse Can I refill my water bottles on the trail? The Bright Angel Trail is the only trail in the canyon that has water faucets. When all pipes are functional there is water at Mileand-a-Half Resthouse, Three-Mile Resthouse, Indian Garden, and Phantom Ranch, as indicated on the map provided on the following page. However, the pipes do occasionally break and it is possible that one or more of these faucets may be out of order during your hike. Check for current water line breaks at the National Park Service Grand Canyon website. 13

14 Map of Bright Angel Trail 14 *For a printable version of this map as well as the important highlights from this document, ask your Adventure Booking Specialist!

15 Essential Hiking Gear: Your Backpack Load is packed snugly. Nothing swinging. Easy access pocket for snacks Contoured shoulder straps Sternum strap (not pictured) Easily accessible water storage Hip Belt No hard, external frame A note about your pack: Your backpack should be fairly compressible so it will fit into a dry bag while you are on-river. It should have thick, comfortable shoulder straps and a hip-belt for added support. We suggest a soft, internal frame backpack with the capacity to carry approximately 2,500 cubic inches. 15

16 Other Essential Hiking Gear A wide variety of trail foods such as nut butter and jelly sandwiches, granola bars, trailmix, a few pieces of fruit, salty crackers*, salty potato chips*, and cheese sticks. You will need much more food than what you eat on any standard day at home. Estimate what you ll need on the trail by doubling what you think you ll need. *Note: Salt is your friend. You cannot eat too much and you can easily eat too little while you are hiking and boating in Grand Canyon. Sturdy reusable water bottles with enough combined capacity to hold up to 3 liters. Dromedary bags such as Camelbacks are useful both on the trail and the river. Powder electrolyte replacers such as Emergen-C packets or Hydralite. Wide-brim Hat Gloves Trekking Poles Suitable footwear with room around the toes, good tread, and support; preferably shoes that you ve hiked frequently in prior to Grand Canyon. If you need to buy shoes, trail runners typically require little to no break-in period and have excellent tread for variable terrain. New leather boots are not recommended. 16

17 Our Final Words of Advice Practice packing your backpack long before you are on river or at the South Rim. Start with only the essential items and see how the weight feels. If you have additional room and feel you can increase the weight, add some of the less essential optional items from your outfitters packing list. Read the list provided to you and pack as thoroughly as possible. Call us at Rivers & Oceans if you have any questions regarding the type or necessity of any of the items listed. Bear the Load. As you get further into your conditioning routine and close to your trip, practice carrying your fully loaded backpack outdoors on uneven terrain, preferably with significant elevation change. Use your trekking poles and get used to using them efficiently. Hydrate. Avoid drinking alcohol in the days prior to hiking. It is dehydrating and not conducive for your body s optimal performance on the trail. Instead, drink mineral-rich beverages such as coconut water and electrolyte replacement drinks. Eat many carbohydrates with sodium and potassium. Your muscles will need it! Prevent Heat Illness. Eat little bits frequently even if you don t feel hungry. Drink consistently as you hike. Low water or salt are easily preventable but can result in serious health issues if left unaddressed. Ditch the Diet. Aside from food allergies or sensitivities, do not attempt to maintain any specific diet while on river or hiking, especially low salt or low carb diets. If you have questions about this call an Adventure Booking Specialist and we can talk with you about your concerns. 17

18 Take care of your feet. You will suffer the rest of your trip if you have open blisters or lost toenails. To prevent toenail loss clip your toenails short several days prior to the hike. Bring an extra pair of socks. Bring moleskin and use it the instant you feel a hotspot coming on. If a blister forms before you are able to pad it, cut several donut shape pieces of moleskin to fit around the blister (corn pads also work well for this) and stack high enough to prevent any additional rubbing on the blister. Protect yourself from the sun. Your best sunscreen is a physical barrier, not the creams found at the pharmacy. Wear a wide brim hat, sunglasses, a loose fitting, long sleeve button-down shirt with collar and a bit of high quality, chemical-free sunscreen for cheeks, nose, hands, and legs such as those containing zinc oxide. Get wet. Stay cool on the trail by pouring water on your head and shirt to maximize evaporative cooling. By helping your body sweat you lose less internal fluids and keep your head and core cool. Get soaked at every opportunity. Hike at your own pace. Don t over exert yourself in an effort to keep up with others. Take opportunities to rest and elevate your legs minutes of leg elevation will flush the lactic acid that builds up in your muscles while hiking and make you feel like a new person. Make friends. Stay with a friend in your group. Although the group will get separated down the trail because of differing hiking paces, it is important that you stay with people in your group that keep a similar pace so that you can look after one another. 18

19 A r e y o u r e a d y f o r a d v e n t u r e? Still have questions? Give us a call we ll guide you through! (928) All photos courtesy of Hakatai Images and Rivers & Oceans 19