Arrows may not center when in edit mode. Once site is published, the arrow will be centered on the tab
When the site is published, this border and note will not show up.
Drag & drop your tab 1 content here
How Hard is the Expedition - Trek Difficulty
|
Why do people say the Kokoda Track is a tough challenge and something you need to be very fit for? Surely they are just weak or making out it is harder than it is.
At No Roads Expeditions we believe you can do it, but we don't want to kid you, it is a tough trek. Many people train for six months in preparation for what is one of the toughest walks in the world. The fact is, you must be physically and mentally fit! |
|
|
Steep Climbs and DescentsThe expedition crosses the Owen Stanley Ranges which has many steep ridges meaning you will experience long, tiring climbs and long knee-killing descents, some lasting 3-4 hours each. Add mud, rocks, tree roots, creeks and other obstacles - nothing you will find in your gym!
|
|
Multiple Day ExpeditionOne or two days of trekking could be tough, 9 days is tough for most! Exhaustion and fatigue creep in after a few days so it is important to be as fit as possible to reduce the impact of fatigue. After 3-4 days your body will begin to adjust to the daily routine. Are you training over multiple consecutive days?
|
|
Hot and HumidUnless you live in a tropical climate, perhaps in north Queensland or similar, the humidity and temperature will zap your energy fast. It is difficult to train for this and the fitter you are, the better you will be able to handle the energy drain which begins as you arrive in Port Moresby and fully kicks in on your first ascent up to Deniki on day 1.
|
|
Do you give up easily?Some say the trek is 70% mental toughness and 30% physical toughness. You are required to concentrate all day to avoid, slips, trips, or other injuries.
The ground is unstable, full of hazards and every foot placement requires thought to avoid an injury. Your body will be sore for several days. This is quite taxing over 9 days. |
|
Carrying a BackpackWear a backpack to work? Most people would say no. Wearing a pack, even a day pack with minimal items can be a shock and difficult for some.
The straps will pull down on your shoulders and cut into your hips. Walking with a pack for a day in training is okay, but try 9 days non stop! |
|
No Turning Back!There is no way, short of an evacuation, to pull out of the Track if the going gets too tough. And in some situations, to get to the nearest evacuation point still requires significant physical exertion. Fitness helps reduce the risk of injury or mental fatigue.
|
|
Exercise RegimeWalking the dog a few extra days a week does not cut it! You need a workout that pushes your body to an above average level of fitness, where walking up a steep hill does not leave you gasping for air.
|
|
Already super fit?Excellent, this will help. We still recommend you train with a backpack up and down some steep hills to ensure your body is prepared. Train off footpaths and get used to hiking over uneven surfaces.
|
Together we will take you on an adventure of your lifetime!
Drag & drop your tab 2 content here
Fitness Self Assessment
The first easy step you can take to ascertain your fitness condition is to attend your local gym and ask for a fitness assessment by one of their trained instructors. The advice you receive will be relating to your general level of fitness and not specific to the Kokoda trekking environment.
To support the advice from a fitness professional you should arrange to attend one of our free No Roads training walks, usually held each month. Join the other trekkers and an Expedition Guide during a training walk, ask questions and try out your equipment. These walks are scheduled by our head office in Melbourne and require an RSVP to gauge numbers. More information can be found on our Training Walks page.
The following basic self-assessment tests for general fitness may help provide you with an idea on areas in your training program that may need modifying to improve your general fitness.
Always consult a fitness professional for specific advice. Remember, trekking the Kokoda Track is considered difficult and requires an above average fitness level and specific training.
Note: Please warm up before all these self-assessment tests for at least 10 minutes.
To support the advice from a fitness professional you should arrange to attend one of our free No Roads training walks, usually held each month. Join the other trekkers and an Expedition Guide during a training walk, ask questions and try out your equipment. These walks are scheduled by our head office in Melbourne and require an RSVP to gauge numbers. More information can be found on our Training Walks page.
The following basic self-assessment tests for general fitness may help provide you with an idea on areas in your training program that may need modifying to improve your general fitness.
Always consult a fitness professional for specific advice. Remember, trekking the Kokoda Track is considered difficult and requires an above average fitness level and specific training.
Note: Please warm up before all these self-assessment tests for at least 10 minutes.
Push-Ups
|
Push-ups are a great indicator of your upper body strength/muscular endurance.
Use this self-test as a way of seeing whether your exercise routine needs to be further developed in this area. Push-ups challenge the chest, shoulder and upper arm muscles – and require good core stability. Assume a push-up position as seen in the diagram. Begin making sure each repetition demonstrates good technique where the body should remain in a straight line, your head should be in line with the spine, and your arms should bend to at least 90 degrees. |
|
Continue for 60 seconds, remembering to count how many you do in this time.
Self assessment results guide:
Self assessment results guide:
Push-ups |
needs work |
average |
good |
excellent |
Men |
21 or less |
22 to 34 |
35 to 54 |
55 or more |
Women |
12 or less |
13 to 32 |
33 to 43 |
44 or more |
The Plank
|
This self assessment test is a good indicator of core stability and back strength, and is one of the best and simplest test to use. All you will need is some floor space and a stopwatch.
|
|
The plank will give you an obvious answer regarding your core and back strength, as it is a position that you will find difficult to hold if your core stability is poor. Simply practicing this exercise movement will soon get your core stabiliser muscles working better.
Lie on your stomach with your forearms on the floor, elbows directly under your shoulders, fists facing each other. Tighten your core muscles, curl your toes under, then press down through your forearms and extend your legs to lift your body. Your head, neck, back and legs should form a straight line (like a plank of wood). Look at the floor.
Hold this position for as long as possible.
Lie on your stomach with your forearms on the floor, elbows directly under your shoulders, fists facing each other. Tighten your core muscles, curl your toes under, then press down through your forearms and extend your legs to lift your body. Your head, neck, back and legs should form a straight line (like a plank of wood). Look at the floor.
Hold this position for as long as possible.
Self assessment results guide:
Poor |
Fair |
Average |
Good |
Excellent |
Strong |
Very Strong |
Outstanding! |
0 to 15 secs |
16 to 29 secs |
30 to 44 secs |
45 to 59 secs |
60+ secs |
2 mins |
2 to 4 mins |
30+ mins |
Wall Sit
|
This self-assessment gives you an indicator of your leg muscle strength. Your leg muscles will be obviously be critical to any trekking success.
In this test you sit on an invisible chair up against a wall until your thighs tighten. Find a flat obstruction free wall space, lean your back against it and shuffle your feet forward. Slide your back down the wall until your knee and hip joints are at a right angle, and then start timing. Hold this position as long as you can, breathing freely. |
|
Self assessment results guide:
Wall Sits |
poor |
below average |
average |
very good |
Male |
30 secs or less |
30 to 57 secs |
58 to 75 secs |
76 secs or more |
Female |
20 secs or less |
20 to 35 secs |
36 to 45 secs |
46 secs or more |
Step Ups
|
Simple self assessment for cardiovascular fitness.
Self assessment results guide:
|
|
|
|
Sit Ups
|
Abdominal muscle strength and endurance is important for core stability and back support.
This one minute self-assessment test measures the strength and endurance of your abdominals and hip-flexor muscles. Lie on a carpeted or cushioned floor with your knees bent at approximately right angles, with feet flat on the ground. Your hands should be resting on your thighs. |
|
Squeeze your stomach, push your back flat and raise high enough for your hands to slide along your thighs to touch the tops of your knees. Don't pull with you neck or head and keep your lower back on the floor. Then return to the starting position.
Do as many as these sit-ups as you can in 1 minute. Don't change the technique as the results tables are based on the technique described only.
Self assessment results guide:
- Compare your results to the respective men or womens results tables below.
- Don't worry too much about how you rate - just try and improve your own score.
|
|
Squats
|
This self-assessment gives you an indicator of your leg muscle strength. Your leg muscles will be obviously be critical to any trekking success.
In this test you will need a chair or something simulating the height of a chair so that your legs bend to 90 degrees. This test requires you to complete as many squats as possible with no rest. |
|
- Stand in front of a chair, facing away from it, with your feet shoulder width apart
- Squats down lightly touching the chair with your backside before standing back up and repeats this sequence of movements until you are unable to continue
- Count and records the number of successfully completed squats.
Self assessment results guide:
- Compare your results to the respective men or womens results tables below.
- Don't worry too much about how you rate - just try and improve your own score.
|
|
Drag & drop your tab 3 content here
Fitness Training
Whilst it is well worth the effort, trekking the Kokoda Track is a physical challenge. Trekkers must be healthy and well prepared physically and mentally. There are long, hard slogs up hills with unsure footholds, in high humidity and perhaps heavy rain.
Trekkers have to carry some equipment (such as a small day pack), even if using a personal guide to carry the majority of personal equipment. There is no way, short of an evacuation, to pull out of the Track if the going gets too tough. And in some situations, to get to the nearest evacuation point still requires significant physical exertion. The requirement to push to one's full physical capability, and beyond, can be a major risk in trekking the Kokoda Track.
All trekkers must make special efforts to get in top physical condition for the trek. Typically you should allow between 3-6 months before your trek.
You should consult a physician well before the expedition date and make sure that you do not suffer from any chronic heart, lungs, cerebral, physical or any other serious illness. Please read the Medical Considerations section.
Trekkers have to carry some equipment (such as a small day pack), even if using a personal guide to carry the majority of personal equipment. There is no way, short of an evacuation, to pull out of the Track if the going gets too tough. And in some situations, to get to the nearest evacuation point still requires significant physical exertion. The requirement to push to one's full physical capability, and beyond, can be a major risk in trekking the Kokoda Track.
All trekkers must make special efforts to get in top physical condition for the trek. Typically you should allow between 3-6 months before your trek.
You should consult a physician well before the expedition date and make sure that you do not suffer from any chronic heart, lungs, cerebral, physical or any other serious illness. Please read the Medical Considerations section.
|
|
It is common sense to ensure that you are as fit as possible so you can enjoy your trek. If you lead a sedentary lifestyle you will need a minimum of three months physical training and preparation. You should be aware that it is your responsibility to ensure you are fit enough for the challenge, but No Roads will help you achieve this!
|
|
All trekkers must be aware that being well above your healthy weight range seriously impacts on your ability to complete the Track. If this is you, we highly recommend that you concentrate your training on an intensive weight loss/fitness program in consultation with a personal trainer to assist you with your fitness goals. If you require the services of a personal trainer please contact our office as we should be able to assist. You should consult with your medical practitioner before undertaking any new training program.
No Roads is not a medical facility and we take no legal responsibility for medical or other emergencies that may arise in the course of a trek. As your service provider and hosts we will take all necessary steps needed to evacuate injured or ill clients on the understanding that all costs involved will be paid to us before leaving the country (see insurance).
No Roads is not a medical facility and we take no legal responsibility for medical or other emergencies that may arise in the course of a trek. As your service provider and hosts we will take all necessary steps needed to evacuate injured or ill clients on the understanding that all costs involved will be paid to us before leaving the country (see insurance).
Do I have to carry a heavy backpack?
|
You can choose to carry your own backpack if you have trained hard for the trek and are in great physical shape. Alternatively you can choose to hire a personal guide to carry your personal gear whilst you carry your day pack with a small supply of food, water and medical supplies.
As a general guideline, if you are 55 years or older it is recommended that you hire a personal guide for your trek. |
Any more than 15kg - too much!
|
Training Program Ideas
|
The following is a basic training regime for the few months preceding your trek. You do not need to be Super man (or woman) to complete the expedition but the fitter you are the more enjoyable you will find it.
All trekkers should prepare by either walking or jogging everyday, where possible, and include resistance and endurance training (e.g. stair climbing, hills, inclines and any thing that goes in the upward direction). Half an hour per day should be a minimum. To make jogging / walking interesting try the local parks or the odd mountain or three. Also invite a friend along, that way both of you will benefit from the exercise and you will have some-one to talk to. Upper body strength is also important. A person with overall muscle tone, rather than one who is built like a brick out-house is far better off. For those without access to gyms, push-ups, sit-ups and chin-ups are excellent. All can be done at home or when you are out jogging. |
|
Basic Exercise Regime
Below is a basic exercise regime, which will condition and tone the muscle groups necessary to enable you to cope with the rigours of the Kokoda Track region.
- Sit-ups:
repetitions of 20 daily - increasing by 5 at the beginning of each week - max level 50 - Pushups:
repetitions of 10 daily - increasing by 5 at the beginning of each week - max level 100 - Chin-ups:
repetitions of 5 daily - increasing by 5 at the beginning of each week - max level 30
|
If you have a gym at your disposal, then aerobic exercise, boxercise and the like are all excellent ways to increase your oxygen intake capacity and muscle fitness. Swimming is a low impact exercise but has the same benefits as aerobics. If you don’t like to perspire then give swimming a try.
|
| ||
Five Week Kokoda Training Program
The one question we are asked the most here at No Roads Expeditions is about how fit you need to be to trek Kokoda, and what sort of training you should be doing in order to prepare for the trek.
No matter if you are doing an 11 Day Australian Led Kokoda or a Fast Kokoda you will want to be as fit as you can, this will make the trek as enjoyable as possible and you will make the most of your adventure.
Here is a five-week plan that will help you get on the right track with your Kokoda Training.
No matter if you are doing an 11 Day Australian Led Kokoda or a Fast Kokoda you will want to be as fit as you can, this will make the trek as enjoyable as possible and you will make the most of your adventure.
Here is a five-week plan that will help you get on the right track with your Kokoda Training.
|
Week 1:
Monday: 60 min walk which includes a hill from the bottom to the top (450 meters) x 5 Tuesday: Min 45 mins on the treadmill. Hard walk at 6.5 kph with incline building over the course of the session to 10% Wednesday: Weight session. 3 sets of 12 reps of each exercise Squats, Lunges, Step Ups. (squats using a 12kg dumbbell held on chest, lunges and step ups holding 6kg dumbbells in each hand) 45 min easy walk in the evening. Thursday: Cycle (spin bike) 30 mins (heavy gear) / 30 mins of steady Friday: Day off Saturday: 60 min walk. (Including hills with a min of 10% gradient for 500 meters and do four times) Sunday: Day off. |
|
Week 2
Monday: 60 min walk which includes a hill from the bottom to the top (450 meters) x 5 Tuesday: Min 45 mins on the treadmill. Hard walk at 6.5 kph with incline building over the course of the session to 10% Wednesday: Weight session. 4 sets of 8 reps of each exercise Squats, Lunges, Step Ups. (squats using a 12kg dumbell held on chest, lunges and step ups holding 6kg dumbells in each hand) 30 min easy walk in the evening. Thursday: Cycle (spin bike) 40 mins (heavy gear) / 20 mins of steady Friday: Day off Saturday: 60min walk. (Including a hill with a min of 10% gradient for 500 meters and do three times) Sunday: 3.5 hour trail walk with a backpack (weight approx 6 kg) |
|
|
Week 3
Monday: 60 min walk which includes a hill from the bottom to the top (450 meters) x 5 Tuesday: Min 40 mins on the treadmill. Hard walk at 6.5 kph with incline building over the course of the session to 8% Wednesday: Weight session. 4 sets of 8 reps of each exercise Squats, Lunges, Step Ups. (squats using a 12kg dumbbell held on chest, lunges and step ups holding 6 kg dumbells in each hand) followed by 45s squat hold against wall Thursday: Cycle (spin bike) 40 mins (heavy gear) / 20 mins of steady Friday: Day off Saturday: 60min walk. Including 3 hills with a min of 10% gradient for 500 meters and do three times Sunday: 2.5 hour trail walk with a backpack (weight approx 6 kg) |
|
Week 4
Monday: 60 min walk which includes a hill from the bottom to the top (450 meters) x 4 Tuesday: Min 45 mins on the treadmill. Hard walk at 6.5kph with incline building over the course of the session to 9% Wednesday: Weight session. 3 sets of 10 reps of each exercise Squats, Lunges, Step Ups. (squats using a 12kg dumbell held on chest, lunges and step ups holding 6 kg dumbells in each hand) followed by 45s squat hold against wall holding dumbell Thursday: Cycle (spin bike) 20 mins (heavy gear) / 40 mins of steady Friday: Day off Saturday: 60min walk. 3 hills with a min of 10% gradient for 500 meters and do three times Sunday: 3 hour trail walk with backpack (weight approx 6 kg) |
|
|
Week 5
Monday: 60 min walk which includes a hill from the bottom to the top (450 meters) x 5 Tuesday: Min 45 mins on the treadmill. Hard walk at 6.5 kph with incline building over the course of the session to 10% Wednesday: Weight session. 4 sets of 8 reps of each exercise Squats, Lunges, Step Ups. (squats using a 12kg dumbell held on chest, lunges and step ups holding 6kg dumbells in each hand) followed by 1min squat hold against wall. 45 min easy walk in evening. Thursday: Cycle (spin bike) 20 mins (heavy gear) / 40 mins of steady Friday: Day off Saturday: 60min walk. (Including hills with a min of 10% gradient for 500 meters and do four times) Sunday: Day off. |
Heat Acclimatization
Heat acclimation or acclimatisation plays a large part in the body’s physical responses and overall ability to cope with heat exposure, a challenge when trekking in PNG. Heat acclimation is a broad term that can be loosely defined as a complex series of changes or adaptations that occur in response to heat stress in a controlled environment over the course of 7 to 14 days. These adaptations are beneficial to exercise in the heat and allow the body to better cope with heat stress.
Heat acclimatisation describes the same process, but happens in a natural environment. In either case, the positive adaptations that occur include reductions in:
For example, acclimation in hot and dry environments has been shown to be different from that in hot and humid environments (a greater sweat rate increase has been seen in the latter case). Acclimation is also known to depend on volume of exercise, intensity, and maintenance of an elevated body temperature during exercise.
When preparing to acclimatise to the heat, people should gain a base level of fitness in a cooler environment prior to heat exposure. Fit individuals already have some of the physical advantages that are gained with acclimation, for example, an increased sweat rate.
To simulate and try to acclimatise to the tropical humid heat of PNG, consider the following suggestions:
Heat acclimatisation describes the same process, but happens in a natural environment. In either case, the positive adaptations that occur include reductions in:
- Heart rate
- Perceived exertion
- Body temperature responses
- Skin temperature responses
- Sweat rate
- Heart function/blood distribution
- Sweat onset (sweating starts earlier)
- Overall ability to perform in the heat
For example, acclimation in hot and dry environments has been shown to be different from that in hot and humid environments (a greater sweat rate increase has been seen in the latter case). Acclimation is also known to depend on volume of exercise, intensity, and maintenance of an elevated body temperature during exercise.
When preparing to acclimatise to the heat, people should gain a base level of fitness in a cooler environment prior to heat exposure. Fit individuals already have some of the physical advantages that are gained with acclimation, for example, an increased sweat rate.
To simulate and try to acclimatise to the tropical humid heat of PNG, consider the following suggestions:
- Exercise in an internally heated room (25-30°C) or while wearing warm heavy clothing.
- Wear heavy clothing during exercise to condition the mind to accept the feeling of constantly moist skin.
- Exercise sessions should last between 60-90 minutes either in hot conditions or wearing heavy clothing.
- Consider staying in Brisbane (if you are travelling from Australia) for a few days prior to flying to PNG, or arrive in Port Moresby a few days before commencing the Kokoda Track.
- Exercise daily or at intervals of no more than three days apart during your preparation.
- To prevent dehydration during the acclimatisation process, an electrolyte replacement sports drink should be consumed.
Training like it is the real deal!
The secret is to do exercises that simulate what the expedition will be like, so hiking with a pack up and down hills for a few hours is ideal. Don't forget to wear in your clothing and walking shoes/boots/socks so you discover any issues with them before it is too late. Wearing in your footwear usually takes several months of walking, not two or three training walks.
Consider training with 15-20kg of weight so that the recommended 12kg on the track will be lighter than what you're used to. This will offset the strength-sapping impact of PNG's humidity. If you are planning to use trekking poles, train with them now. (They are common now so no-one will think you're strange).
We all have busy lifestyles so if this is not possible, a hike into the hills every two or three weeks would be beneficial. We believe this will really help you enjoy your time on the expedition.
Never do on the Track what’s not been tested by you (for months) in training. That is, if you haven’t tried it during months of advanced training, don’t succumb to last minute “bright ideas” (from yourself or others) on the Track unless it has proven okay for you many times in training, for example:
Consider training with 15-20kg of weight so that the recommended 12kg on the track will be lighter than what you're used to. This will offset the strength-sapping impact of PNG's humidity. If you are planning to use trekking poles, train with them now. (They are common now so no-one will think you're strange).
We all have busy lifestyles so if this is not possible, a hike into the hills every two or three weeks would be beneficial. We believe this will really help you enjoy your time on the expedition.
Never do on the Track what’s not been tested by you (for months) in training. That is, if you haven’t tried it during months of advanced training, don’t succumb to last minute “bright ideas” (from yourself or others) on the Track unless it has proven okay for you many times in training, for example:
- Don’t wrap your feet or toes in sports tape!
- Don’t buy new boots or socks just before going on the Track!
- Don’t wear new clothes!
Drag & drop your tab 4 content here
Stretching Exercises
You should complete the stretches from this sheet at least twice a week, other than when training. You may wish to do it while watching TV at night, just make the time.
- While stretching concentrate on your breathing and give focus to relaxing your body as much as possible.
- You should not be short of breath when stretching. Cease stretching if painful, and seek the trainer’s guidance.
1. Q-L Stretch (hold for 45-60 secs)
|
2. Lower back stretch (hold for 45-60 secs)
|
3. Abductor stretch (hold for 45-60 secs)
|
4. Adductor & hamstring Stretch (hold for 60-90 secs)
|
5. Hip flexor stretch (hold for 45-60 secs)
|
6. Hamstring stretch (hold for 45-60 secs)
|
7. Achilles Stretch (hold for 45-60 secs)
|
8. Quadriceps stretch (hold for 45-60 secs)
|
Core-Stability Exercises
- With every exercise activate your pelvic floor by drawing you belly button in towards your spine.
- Complete each movement very slowly and squeeze your abdominals to get the most out of each exercise.
- The routine should be completed 2-3 times a week.
- Exercises are in general order of difficulty.
|
90 Degree Abdominal Brace
1 x maximum hold |
|
Fit-ball Alternate Leg & Arm Raises
8-12 x 5 sec brace each side Can be completed on the ball or on the floor |
|
Fit-ball Stabiliser (plank)
1 x maximum hold |
|
Oblique Stabiliser
1 x maximum hold each side |
|
Supine alternate leg stabiliser
1 x 12-20 alternate changes (Only complete this exercise if you are at intermediate – advanced.) |
ADDITIONAL EXERCISES
- Make sure you complete a warm-up prior to commencing this exercise routine.
- Complete a cool-down involving stretches and mobility exercises.
- Include knee stability exercises if required.
|
Step-ups on bench
(with or without weight) 2 x 20-30 reps each leg |
|
Stationary or alternating lunges
2 x 20-30 reps |
|
Fitball / Barbell / Dumbell Wall Squats
2 x 20-30 reps |
|
Fitball hamstring curls
2 x 20-30 reps |
|
Push-ups
2 x maximum reps |
|
Dips on bench
2 x maximum reps |
Training your biggest muscle group, your thighs!
Drag & drop your tab 5 content here
Free Training Walks
Training Walks Schedule
Twice a month, we schedule a training walk at various locations in and around Greater Melbourne. We're in the process of organising similar walks in other cities around Australia like Brisbane, Perth, Cairns and Sydney.
These walks are an excellent opportunity to mix with like minded adventurers and members of the No Roads Expeditions team, not to mention a chance to walk in new gear and gain some fitness in preparation for your upcoming big walk.
The best part is that they're ABSOLUTELY FREE and open to anyone who'd like to come along.
These walks are an excellent opportunity to mix with like minded adventurers and members of the No Roads Expeditions team, not to mention a chance to walk in new gear and gain some fitness in preparation for your upcoming big walk.
The best part is that they're ABSOLUTELY FREE and open to anyone who'd like to come along.
Fire Risk and Extreme Weather Cancellation Policy
The safety of our team and clients is always paramount in the planning and conduct of any No Roads activity. Our training walks are no exception.
In the event of cancellation, No Roads will make every reasonable effort to contact all members of the group that have formally booked and provided their email address and advise them of the cancellation or alternative location of the training walk.
- On days that have been declared a Total Fire Ban, training walks will be cancelled.
- On non Total Fire Ban days where the Bureau of Meteorology forecasts the temperature of the day to be 35 degrees or more, the training walk may be cancelled, moved to another location or start time.
- Training walks will not be cancelled due to wet weather, unless extreme weather is forecast e.g., heavy persistent rain, thunderstorms and lightning.
In the event of cancellation, No Roads will make every reasonable effort to contact all members of the group that have formally booked and provided their email address and advise them of the cancellation or alternative location of the training walk.
|
|
|
Free Training Walks Photo Gallery
Training Walks Outside Victoria
Cairns Training Walks
In the north suburbs near the airport and botanical gardens is the "red arrow" walk (45 minutes - up & down) and at the top is the 'blue arrow' walk (150 minutes - up & around).
Up the Red lnych valley is the Crystal Cascades walking track (120 minutes - up & down). In the southern suburbs in Bayview Heights (top of Crest Close) is the Copperlode Dam walking track (200 minutes). At Gordonvale in the south is the Pyramid Mountain walk (380 minutes - up & down). This is the best for Kokoda training.
Brisbane and Sunshine Coast Training Walks
The ‘Hinterland Great Walk’ – Maleny to Mapleton. This is 58 km overall but is broken into five different circuits you can do. There are ample good climbs for the legs.
Mt Cooroora at Pomona (just north of Noosa). The hardest climb but probably not long enough.
Mt Coolum. This is also an honest climb but a little short and a tiring to come down. Glasshouse Mountains – there are plenty of walks out there. We suggest Mt Tibrogargan. You can do a fairly basic long distance walk before a steep ascent up the mountain. The climb has rough and unstable terrain which sort of mirrors some of the stuff in PNG.
Within Caloundra there is a boardwalk (mostly flat) that stretches for miles in both directions.
Sydney Training Walks
There are plenty of walks around Sydney that are perfect for training. Here are a few ideas.
Berowra Waters along the Great North Walk. A very enjoyable and scenic 17 km walk. Together with a few steep climbs the trail is very good Blue Mountains at Glenbrook. This is a trek/scramble/bushbash/mountain climb/hike through the Glenbrook Gorge, up the mountain side to Portal Lookout and back along the trails over the Causeway and back to the gates of the National Park. Fantastic scenery along the way. Along the way there are several sections (like creek crossings and rock walls) that will require a bit of teamwork.
Ku-ring-gai National Park. Start at the Gibberong Track Wahroonga and walk down to Bobbin Head. From there, walk back up the Bobbin Head track, back down the Sphinx Track and along the Warrimoo Track back to Bobbin Head for lunch. Then walk around to Apple Tree Bay and head out of the park via Birrawanna and Kalkari Tracks. It should take about five hours plus lunch. It will mean leaving cars at both Wahroonga and Mount Colah.
Walk from Patonga to Mt Wondabyne Station on the Great North Walk (18 km). It should take about four to five hours to walk this section. Arrive at Mt Wondabyne Station. Depending on the time, you can do another return walk from the Station towards Pindar Caves & Pool. This walk is about 11kms return. Catch the train from Wondabyne Station back to Brooklyn. The train leaves on the half hour every hour.
Start at the "Explorer's Tree" in Katoomba. This tree is on the Great Western Highway, on your left just west of Katoomba. Look for Nellies Glen Road on your left. There is parking available. The walk is approx 15.5kms each way. The elevation change is 800m each way. The walk down should take approx 3 1/2 hrs. Plan to spend no more than one hour at Cox's river for lunch and swim before heading back up. Please bring your swimwear and towel, if keen for a dip. The walk back up should take five to six hrs and have you back between 5:30 and 6:30pm. Be sure to bring plenty of food and drink. Water is available from Cox's river at bottom. You will need lots of energy for this walk so it is important to keep eating and drinking along the way.
Adelaide Walks
Waterfall Gully to Mt Lofty is a good start; twice up and down in around 200 minutes.
The "goat track" up Chambers Gully is the closest we found to what you will experience on Kokoda. About 15 minutes up; its narrow, very steep and currently fairly wet. We all were glad on many parts of the track that we had done a lot of work on this track. 3 times up and down or a couple up and then along Long Ridge to Mt Lofty summit and back was a good work out.
In the north suburbs near the airport and botanical gardens is the "red arrow" walk (45 minutes - up & down) and at the top is the 'blue arrow' walk (150 minutes - up & around).
Up the Red lnych valley is the Crystal Cascades walking track (120 minutes - up & down). In the southern suburbs in Bayview Heights (top of Crest Close) is the Copperlode Dam walking track (200 minutes). At Gordonvale in the south is the Pyramid Mountain walk (380 minutes - up & down). This is the best for Kokoda training.
Brisbane and Sunshine Coast Training Walks
The ‘Hinterland Great Walk’ – Maleny to Mapleton. This is 58 km overall but is broken into five different circuits you can do. There are ample good climbs for the legs.
Mt Cooroora at Pomona (just north of Noosa). The hardest climb but probably not long enough.
Mt Coolum. This is also an honest climb but a little short and a tiring to come down. Glasshouse Mountains – there are plenty of walks out there. We suggest Mt Tibrogargan. You can do a fairly basic long distance walk before a steep ascent up the mountain. The climb has rough and unstable terrain which sort of mirrors some of the stuff in PNG.
Within Caloundra there is a boardwalk (mostly flat) that stretches for miles in both directions.
Sydney Training Walks
There are plenty of walks around Sydney that are perfect for training. Here are a few ideas.
Berowra Waters along the Great North Walk. A very enjoyable and scenic 17 km walk. Together with a few steep climbs the trail is very good Blue Mountains at Glenbrook. This is a trek/scramble/bushbash/mountain climb/hike through the Glenbrook Gorge, up the mountain side to Portal Lookout and back along the trails over the Causeway and back to the gates of the National Park. Fantastic scenery along the way. Along the way there are several sections (like creek crossings and rock walls) that will require a bit of teamwork.
Ku-ring-gai National Park. Start at the Gibberong Track Wahroonga and walk down to Bobbin Head. From there, walk back up the Bobbin Head track, back down the Sphinx Track and along the Warrimoo Track back to Bobbin Head for lunch. Then walk around to Apple Tree Bay and head out of the park via Birrawanna and Kalkari Tracks. It should take about five hours plus lunch. It will mean leaving cars at both Wahroonga and Mount Colah.
Walk from Patonga to Mt Wondabyne Station on the Great North Walk (18 km). It should take about four to five hours to walk this section. Arrive at Mt Wondabyne Station. Depending on the time, you can do another return walk from the Station towards Pindar Caves & Pool. This walk is about 11kms return. Catch the train from Wondabyne Station back to Brooklyn. The train leaves on the half hour every hour.
Start at the "Explorer's Tree" in Katoomba. This tree is on the Great Western Highway, on your left just west of Katoomba. Look for Nellies Glen Road on your left. There is parking available. The walk is approx 15.5kms each way. The elevation change is 800m each way. The walk down should take approx 3 1/2 hrs. Plan to spend no more than one hour at Cox's river for lunch and swim before heading back up. Please bring your swimwear and towel, if keen for a dip. The walk back up should take five to six hrs and have you back between 5:30 and 6:30pm. Be sure to bring plenty of food and drink. Water is available from Cox's river at bottom. You will need lots of energy for this walk so it is important to keep eating and drinking along the way.
Adelaide Walks
Waterfall Gully to Mt Lofty is a good start; twice up and down in around 200 minutes.
The "goat track" up Chambers Gully is the closest we found to what you will experience on Kokoda. About 15 minutes up; its narrow, very steep and currently fairly wet. We all were glad on many parts of the track that we had done a lot of work on this track. 3 times up and down or a couple up and then along Long Ridge to Mt Lofty summit and back was a good work out.
Drag & drop your tab 6 content here
Personal Trainers - Adventure Fitness Programs
No Roads offers you and other trekkers training options for your upcoming adventure, ranging from single sessions to 20 session programs. The fitness training is undertaken in conjunction with Marc Stafford Health & Fitness, Ufit Australia and Pro Sport Health & Fitness on scheduled weekends at different training locations around Melbourne.
Fitness training is extremely important for all trekkers leading up to any No Roads expedition. The instructors present at each session have had first hand experience trekking to destinations like Kokoda and Indonesia and can therefore tailor your training to fully and correctly prepare you.
Fitness training is extremely important for all trekkers leading up to any No Roads expedition. The instructors present at each session have had first hand experience trekking to destinations like Kokoda and Indonesia and can therefore tailor your training to fully and correctly prepare you.
Victoria - Sandringham
|
Marc has a widespread history in the health and fitness industry both in Australia and internationally.
His education in exercise science, sports nutrition, adventure trekking and guiding, remedial massage and strength and conditioning coaching has given him a wealth of knowledge to share with the MSHF Training group. Marc has written many articles, hosted seminars and positioned himself as an expert on topics such as pre and post pregnancy fitness; restoring fitness and health after kids; nutrition for busy families; and the work, family and well-being balance. |
Marc Stafford
|
Victoria - Richmond
Tim Hazell
|
|
Tim Hazell has completed many Kokoda trek crossings. He takes immense pride in preparing clients to not only complete a successful crossing, but to also enjoy their experience! ProSport Health & Fitness have a training base in Melbourne, which includes an 10 person altitude chamber – great acclimatisation for Kilimanjaro and Everest Base Camp treks, as well as other fitness benefits.
Tim has AFL experience and has been at the elite of his game. Tim played with Hawthorn (4 years) and Adelaide (1 year), whilst also having a 4 year career in the VFL at Port Melbourne and Tassie Devils.
If Tim is not leading your trip, he will happily prepare you for yours. His philosophy is “half the battle is turning up”. Make sure you get in touch with the No Roads, who can refer you to the ProSport Health & Fitness team.
Tim has AFL experience and has been at the elite of his game. Tim played with Hawthorn (4 years) and Adelaide (1 year), whilst also having a 4 year career in the VFL at Port Melbourne and Tassie Devils.
If Tim is not leading your trip, he will happily prepare you for yours. His philosophy is “half the battle is turning up”. Make sure you get in touch with the No Roads, who can refer you to the ProSport Health & Fitness team.
Queensland - Caloundra
Ryan O’Neal is a personal trainer and the proud owner of Ufit Australia. Ufit Australia is a highly successful business which operates out of Caloundra on the Sunshine Coast. Ryan has a vast background when it comes to the health and fitness industry. Having come from a military background, it has allowed Ryan the opportunity to take his personal training to the next level. Ryan offers a wide range of training including his Kickstart 21 program; Caveman Weekends, Tough Enough Training (becoming obstacle ready), regular beach bootcamp sessions and gym based personal training sessions.
|
Ryan O'Neal
|
Having first trekked Kokoda in 2011, Ryan now dedicates a large portion of his business and his time to adventure training and its necessary preparation. Ryan now guides a number of Sunshine Coast groups per year to Kokoda, tailoring the perfect package from start to finish. Ryan’s goal is that for each person he treks alongside, is given the opportunity to fully immerse themselves in the Kokoda trek and all that it has to offer.
Training Options
20 SESSION PROGRAM
10 SESSION PROGRAM
5 SESSION PROGRAM
SINGLE SESSION PASS
WHAT TO EXPECT AT TRAINING
Fitness training sessions will vary each week at different locations. This is to ensure you receive appropriate cross-training physical preparation.
A typical session may include a mixture of cardio-vascular exercises to improve your endurance; core stability exercises to improve your mid-section strength, flexibility exercises to decrease chance of injury; and resistance training to properly strengthen and support body parts requiring adequate strength on your expedition.
Most sessions will run for approximately 90 - 120 minutes and will cater for all fitness levels.
WHAT TO BRING TO TRAINING
It is advised that you wear loose comfortable clothing appropriate for exercise. It is advised you wear training runners though have your walking boots and backpack in your car if needed. Some sessions will be conducted with boots and backpacks.
It is also very important to bring a water bottle with you to each session.
COST (all prices include GST)
Note: please check with our Office for the latest prices.
To book just give our office a call on (03) 9598 8581, we can do it all over the phone.
- 20 sessions of weekend fitness training at scheduled destinations around Melbourne. These can be taken when you like.
- Fitness training diary
- Additional fitness training programs with specific exercises for your expedition.
- Regular fitness tips to assist your physical preparation.
- Support from personal trainers that have completed your expedition.
10 SESSION PROGRAM
- 10 sessions of weekend fitness training at scheduled destinations around Melbourne. These can be taken when you like.
- Fitness training diary
- Additional fitness training programs with specific exercises for your expedition.
- Regular fitness tips to assist your physical preparation.
- Support from personal trainers that have completed your expedition.
5 SESSION PROGRAM
- 5 sessions of weekend fitness training at scheduled destinations around Melbourne. These can be taken when you like.
- Additional fitness training programs with specific exercises for your expedition.
- Regular fitness tips to assist your physical preparation.
- Support from personal trainers that have completed your expedition.
SINGLE SESSION PASS
- This is for those that want a taste of what the training is about or just need something different in their training program
WHAT TO EXPECT AT TRAINING
Fitness training sessions will vary each week at different locations. This is to ensure you receive appropriate cross-training physical preparation.
A typical session may include a mixture of cardio-vascular exercises to improve your endurance; core stability exercises to improve your mid-section strength, flexibility exercises to decrease chance of injury; and resistance training to properly strengthen and support body parts requiring adequate strength on your expedition.
Most sessions will run for approximately 90 - 120 minutes and will cater for all fitness levels.
WHAT TO BRING TO TRAINING
It is advised that you wear loose comfortable clothing appropriate for exercise. It is advised you wear training runners though have your walking boots and backpack in your car if needed. Some sessions will be conducted with boots and backpacks.
It is also very important to bring a water bottle with you to each session.
COST (all prices include GST)
Note: please check with our Office for the latest prices.
- 20 SESSION PROGRAM $600
- 10 SESSION PROGRAM $380
- 5 SESSION PROGRAM $250
- SINGLE SESSION PASS $50
To book just give our office a call on (03) 9598 8581, we can do it all over the phone.
Drag & drop content here