CDT Training (TRAILS Series, Part 1)

The Continental Divide Trail is considered by many (including me) to be the most challenging hike of the Triple Crown, and for good reason. A successful hike requires paying attention to many different factors. One of the most important is a systematic approach to preparation. Since my start date is about 90 days away, I am documenting my preparation following the TRAILS System. It’s a simple acronym that helps me think about all the important elements I need to remember during preparation.

It breaks down the enormous task of preparation into six manageable pillars: training, Rexterior planning, TOproper gear selection, YoTake, llogistics, and Yessecurity. In this first post we start with the letter T for Training.

Training: the main defense against failure

Many hikers underestimate the physical toll of the Division. Not so much the individual daily toll, but the accumulated toll of walking for weeks at a time. The CDT is equivalent to running 120 marathons in a row and climbing Everest 40 times from base camp (arguably with less altitude issues ;)) or, if you’re familiar with Trailrunning: consider the UTMB, but doing it 30 times in a row.

Surveys show that the main reason people drop out of school is injuries. Obviously not all injuries can be prevented, but being in good shape significantly increases the chances of preventing those where possible. The trail covers approximately 450,000 feet in elevation change and requires navigating backcountry terrain that tests your stabilizer muscles as much as your cardio. Therefore, training for me is not just about being fit. It is mainly about injury preventionwhich is the hiker’s number one enemy. Connective tissues take longer to strengthen than muscles, which means starting early is key to avoiding the overuse injuries that put an end to many hikes in the first few weeks. My goal is not to look like a bodybuilder, but to help my body endure daily marathon movements under load. Especially since my last big adventure was over 3 years ago and I haven’t been kind to my body since. Bottom line: I’m in the worst shape I can remember – welcome to middle age.

The training strategy

My routine focuses on three areas designed for functional strength and trail specificity, allowing me to develop my body for the demands of the terrain.

1. Strength training I prioritize compound lifts like squats to develop the posterior chain, as these muscles support the weight of the pack. This is vitally important, because strong glutes and hamstrings are needed to maintain stability during long downhill stretches. The focus is on controlled movement and establishing robust, supportive musculature rather than maximal contractile force.

2. Cardio I combine running and cycling to improve my cardio without the repetitive impact of walking. Cycling offers a good, low-impact alternative to building aerobic capacity, which is crucial for the long days and high elevation sections of the Divide. The ability to process oxygen efficiently is what dictates success in the alpine environment above 10,000 feet.

3. Hiking itself There is nothing better than hiking as training for hiking. Once or twice a week, I load my backpack with 20 pounds (which I slowly increase to 40 over the next month), a weight that reflects my intended base weight plus some food and water, and hike local trails with my dog. This conditions my shoulders and hips to the specific friction and pressure points they will face along the way. It’s the only way to really check if your body and equipment are working in unison.

Mobility, balance and consistency

However, strength goes hand in hand with mobility. CDT involves uneven climbing and stepping that requires flexible hips and strong ankles. To do this, I use yoga and strength exercises to improve balance and stretch tight muscle groups, which helps with faster recovery. I also have a balance board that I sometimes use to further improve stability. These activities are key to allowing the body the full range of motion required to overcome obstacles.

for me he Nike Training Club (NTC) The app has been really helpful for this. It’s free, the workouts are high quality, diverse and, most importantly, can be selected based on the time available. It offers a structured library of workouts ranging from high-intensity interval training to mobility flows. I tried several apps and this one was definitely among the best. The app allows me to filter workouts by time and equipment, making it easy to fit an entire session into a busy workday without planning, which is a significant time saver.

The real challenge: consistency

Consistency in this phase pays off along the way. I don’t have the greatest self-discipline in the world, so I try not to rely on making conscious decisions about training. Instead, I try incorporate it into daily routines. For example, I ride my bike to work and therefore don’t have to get off my ass to do it separately. Plus, I have my balance board in the office so I can train during endless video calls.

Another method I use is create peer pressure setting training dates with friends to create accountability and make it fun. Last but not least, I am actively reducing any type of barriers to training. All of the training I am doing requires minimal to no equipment and can be easily done from home. Therefore, the only limiting factor is time. In this way I am trying to reduce the variables that can lead to failure along the way before even setting foot in the South Terminal.

In the next post of the TRAILS series, we move on to the letter R: Route planning. I will explain how I analyze snow cover data and resupply points.

A big thank you to Mowser who gave me the idea for the acronym, fantastic hike creator from Tassi on YT.

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