How Fit do I need to be for a Gold Expedition?
Fitness – Getting Ready for a Duke of Edinburgh Award Gold Expedition
A DofE Gold Expedition is a challenging and rewarding part of the Duke of Edinburgh’s Award scheme. As the expedition approaches, you need to be physically prepared for the physical demands of a 4 day walking trip. The Gold Expedition is typically the culmination of the DofE programme and involves hiking through difficult terrain for several days - so a decent level of fitness is key to ensuring you can succeed, stay safe, and really enjoy the experience.
Physical Requirements
To ensure a successful and enjoyable Gold Expedition, look at different areas such as stamina, strength, and endurance. While the DofE doesn't set specific fitness standards for entry into the Gold Expedition, you should aim to be fairly fit to comfortably complete the challenge. Remember – you’ll enjoy it more if it’s not right at your limit!
Here’s a breakdown of the key fitness components that are important for the Gold Expedition:
1. Cardiovascular Endurance (Aerobic Fitness)
Cardiovascular endurance is perhaps the most critical fitness aspect for the Gold Expedition. You’ll be required to walk or hike for long periods, often carrying heavy rucksacks, on varied terrain. The ability to maintain a steady pace over hours without excessive fatigue is essential.
Key point: This says ‘heavy rucksacks’. Who packs your rucksack? You do! So think about what you’re taking!
Fitness Target:
Walking Speed: Aim for a walking speed of around 4-5 km/h (2.5-3 mph) on flat terrain, and ensure you can sustain it.
Stamina: You should be able to walk maintaining a steady pace throughout, and do this more than just once!
Training Tips:
Train by doing long hikes or brisk walks, gradually increasing both the distance and duration over time.
Try to incorporate some uphill walking or hiking with a backpack to simulate the conditions of the expedition.
2. Strength and Muscle Endurance
The physical demands of carrying a heavy backpack all day, climbing hills, and walking on uneven terrain require strong legs, core stability, and overall muscle endurance. Having good muscular strength ensures that the body can handle the demands of trekking and carrying equipment over several days.
Fitness Target:
Leg Strength: Aim to be able to carry a 10-15 kg backpack over various terrains without significant discomfort – try it out locally.
Core Strength: You should be able to hold core exercises (like planks) for at least 60-90 seconds to help with posture and stability while carrying a heavy load.
Muscle Endurance: Perform exercises like lunges, squats, and step-ups to build lower-body strength and endurance.
Training Tips:
Engage in strength training exercises, such as squats and lunges to build leg and lower body strength.
Core exercises, like planks and leg raises, will help provide stability when carrying a backpack.
3. Flexibility
Flexibility is important for avoiding injury and aiding recovery after long days of walking. Good flexibility in the hips, legs, and back helps with walking mechanics and makes it easier to recover after the expedition.
Fitness Target:
Hamstring Flexibility: Be able to touch your toes with ease to ensure good hamstring flexibility.
Hip Flexibility: Perform regular stretching of the hip flexors and quadriceps to avoid tightness after long hikes.
Training Tips:
Incorporate daily stretching into your routine, focusing on areas like your hamstrings, quads, calves, and lower back.
Yoga or dynamic stretching exercises are ideal for improving flexibility and maintaining mobility.
4. Mental Resilience
While not a physical attribute, mental resilience is essential to cope with the challenges of the expedition. The ability to push through physical discomfort, stay motivated, and keep a positive mindset is critical for completing the challenge. The expedition isn’t a huge mental challenge, but the ability to be cheerful if it’s raining is an asset!
A DofE expedition in the Peak District - it’s raining but he’s happy!
A positive outlook makes all the difference!
Fitness Target:
Mental Stamina: Practice staying focused and positive and think of the goal – completing your expedition!
Training Tips:
Set yourself challenges during your training (e.g., completing a long hike in challenging conditions) to build resilience.
Suggested Fitness Training Plan
To ensure you're physically prepared for the DofE Gold Expedition, you could follow a structured fitness training plan in the months leading up to the expedition. Here's a sample 12-week plan to help you prepare:
Weeks 1-4: Build a Foundation
Walk 3-4 times a week for 45-60 minutes at a moderate pace.
Include two strength training sessions per week, focusing on lower body and core.
Start stretching after each workout to improve flexibility.
Weeks 5-8: Increase Intensity and Endurance
Increase walking duration to 2-3 hours at a steady pace.
Begin incorporating hill walking or walking with a weighted backpack.
Add longer walks (3-5 hours) to build stamina.
Focus on strength training, particularly for legs and core.
Weeks 9-12: Peak Conditioning
Complete 2-3 long hikes (4-6 hours), carrying a weighted pack.
Perform strength training each week, with emphasis on legs, core, and overall endurance.
Stretch daily to maintain flexibility and mobility.
Add recovery sessions like yoga or foam rolling to help prevent injury.
Conclusion
All of this advice is aimed to help you enjoy your expedition – most active young people are perfectly capable of completing their DofE Gold expedition, but we want you to enjoy it – and the fitter you are, the easier it will be!
We look forward to seeing you at the start of your expedition with us – and at the end too!
