Big Island Traverse Training

The successful completion of the BIT requires rigorous and purposeful physical and mental training. The main thrust of the BIT training is to foster the ability to move safely and efficiently with a 25+ pound pack; over varied and challenging terrain; with significant changes in elevation and environmental extremes of weather, temperature and altitude.

As with any endurance training program the focus is on specificity with balanced components of endurance, strength, power, speed, flexibility, recovery and nutrition. I have created a 16 week training plan divided into four, 4-week micro cycles, each consisting of three weeks of escalating training loads and concluding with one week of relative rest.

Each weeks activities revolve around a cornerstone long-run with the goal of increased back-to-back days with each progression. Most weeks will incorporate at least one element, often two compatible elements, per day from the following:

1. Long-Run: 20 to 40 miles of trail and/or road
2. Pack-Run-Hike: 10 to 30 miles of trail and/or road
3. Easy Run: 5 to 10 miles of trail
4. Strength, Power and Speed: 6 to 10 hill repeats; 4 to 6 miles of fartlek or tempo on trail; or 4 to 8 miles of barefoot beach running; 30 to 60 minutes on the bike trainer - mostly intervals and lactate threshold work; *weight training with core, functional training and plyometrics.
5. Flexibility and Recovery: Stretching, swimming, water jogging and yoga
6. Nutrition: foods as close to nature as reasonable including complex CHO; lean, high quality PRO; loads of fruits and vegetables; healthy fats; adequate hydration; and dessert.

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