iConquer Online Training Guide - iConquer - The Serra de Sintra (Sintra Mountains
Get Ready To Hike Portugals, Serra de Sintra - Sintra Mountians
This is an ALL DAY ADVENTURE, regardless of which trail you choose to hike!
iConquer Online Training Guide - Waimea Canyon
Know Before You Go - Page 2
THANK YOU for submitting your initial self-evaluation and adventure registration form.
Now that you have nearly completed your training and preparation to hike Waimea Canyon, we want to once again settle any misgivings or nervousness you may have about completing your goal. First, you will be with a team of like-minded hikers who are here to support a cause you mutually love. Secondly, we want to reiterate that while Waimea Canyon is a beautiful place, it can be dangerous too. We are going to do our best to be sure you are safe and sound, every step of the way. We have implemented a proven program that will challenge the most seasoned hikers yet provide access to a fun and relaxing adventure for all participants.
You and your team members have worked hard to make this adventure a success and now is the time for you to celebrate your accomplishments. Throughout your adventure our goal is to help you explore the Canyon and help you learn and enjoy as much of it as possible - SAFELY!
Get Ready To Hike One Of The Most Beautiful Trails On Earth - Waimea Canyon, Kauai, Hawaii!
Plan to be on the trail for 6 - 7 Hours on Hike Day!
When you signed on for this journey - you brought your interests and sense of adventure. We ask that you bring that same sense of adventure to Kauai, Hawaii and Conquer The Canyon and the Kukui Trail. As we navigate through the adventure together, we ask that you understand that each and every aspect has been carefully planned with the needs and safety of your team in mind. It is difficult, if not impossible to subordinate the needs of the group to the needs of an individual because most every aspect of the adventure has been planned far in advance of your arrival.
Keep in mind that while you are hiking with Conquer The Canyon you probably won't be the fastest or slowest. Our hikes are never about speed. If you are a faster hiker than others, be patient and consider slowing down and helping someone who may need it. If you are slower, again, be patient. There is no harm in trying to push yourself a bit, but understand that enjoying your day and this adventure safely are the top priorities. This is about the journey and there is more to life than speed.
If you are having any difficulties or challenges, please tell your guide,
Walking Connection or Canadian Diabetes staff member. We will do
our best to help you. We wish you a safe, fun and rewarding experience.
Gene Taylor, of the Walking Connection will be hosting the
hike that will be led by our professional Kauai Expert Naturalist Hiking
Guide Dr. Chuck Blay. If you have any questions or comments, please
do not hesitate to contact Gene via email:
or Voice/Text/WhatsApp: 602-451-9086.
Here is information that will help you further prepare for your
adventure and have a more enjoyable time on the trail.
September 6 – HIKE DAY – Conquer The Canyon
Your hike in Waimea Canyon should be just an extension of the training walks and hikes you have done to prepare yourself for the adventure. We strongly recommend that you wear the same boots and type of socks you have trained in and if you have trained using poles, bring them with you.
Your day with us will consist of two components; transferring to and from the canyon trail head and the hike itself. Our transfer up the side of the mountain begins at sea level and goes up nearly 3000’ on winding and curving roads. IF you have any trouble with motion sickness, please find a seat in the front portion of the van and consider taking medication one hour prior to departure. If during the trip up, you feel ill, just let us know and we will stop. The transfer down is on a steeper, but less winding road.
Plan to be with us for your entire day.
6:00am – Pick Up at the Team Diabetes Host Hotel (Subject to change due to weather and/or traffic conditions).
8:15am – Trail head. (Lunch and Trail Snacks Provided).
8:30am – Hike Begins.
3:30am – Return To Trail head and depart for Host Hotel.
What to Expect
Like all Team Diabetes adventures, safety is our highest priority. No one EVER hikes alone. Weather in Kauai, Hawaii and particularly in this canyon, can play a significant role in nearly every aspect of this hike. While we cannot foresee any circumstance where we will not be able to do this hike, please be aware that conditions of the day will determine exactly what our adventure together will be. There is a dry side and green side of Waimea Canyon. You will learn about each when you are there. Our hike will be on the dry side so the trail can be dry, dusty and the decomposing volcanic soils and small rocks can make it unstable and slick. If it does rain on our side, those conditions can turn to mud quickly and that will cause us to slow down considerably. Fog, heat and humidity are also significant factors so prepare for all conditions.
Recipe For Success
2 - 3 Liters of Water
Trail Snacks and Lunch
Deep Tread Hiking Boots
What To Bring
Convertible pants are always best. The newer lightweight synthetic pants are STRONGLY recommended for the hike!
Backpack and hiking poles.
Swimming Suit or extra shorts, shirt, small towel
Rain/wind resistant poncho or jacket...as a just in case even though we are going during the dry season!
Hat(s)-with visor for rain and sun protection.
Sunscreen - with high sun protection factor, such as SPF 29-40
NOTE: We have private transportation to and from the trailhead so you can bring everything you think you will need. You will be able to leave items in the vehicle during our hike. While on the hike, travel light! Bring everything you need, use everything you bring!
Our goal will be to hike to the Waimea River where there is an amazing place to swim, take in the scenery and have lunch before beginning our ascent out of the Canyon. For those who choose a more aggressive hike our guide will extend the hike up Koaia Canyon before turning around and heading out the same way we came in. We will all be hiking various distances on the Kukui Trail.
The first portion of the adventure is in a forest that provides shade and a cool beginning to the hike. Weather permitting, the view from here is in a word, spectacular. Soon after, you begin the hike down the switchbacks on the trail open up to a much different environment. The shade trees turn into smaller and shorter trees and shrubs, and the ground underfoot becomes much more technical. At the same time, the trail becomes more obscure and steeper as it lowers into the canyon. It is here that you will be glad for the local knowledge of an expert guide and also where you will begin to really appreciate the training hikes that prepared you for this adventure. The trail in both directions is in a word, steep!
Strong knees and shins along with fitting boots are a must. As you descend the temperature can rise. As you take time to rest and enjoy the views, know that for every step down, it will take an extra step on your way out. For each minute walked in, it will take an extra half-minute to walk out. The hike down is hardest on lower limbs, feet and back.The returning hike out will come when legs are most tired. The atmosphere will become increasingly thinner as you near the top (the average rim elevation is 3320 feet. There is 2520 feet of elevation change from the rim to the river over a relatively short distance.
The walk up is hardest on your feet, legs, lungs and your mental toughness. Finally, though you may have overcome the “intimidation” factor of taking the first actual steps over the rim, as you hike down the steep walls, somewhere in your head your minds eye will be on the rim. You will always be cognizant of the climb back out. Believe it or not, it is a good thing. It will help you to not over extend yourself or burn any excess energy going down. You'll need your reserve coming back up.
What Goes Down, Must Come Back Up, Under Your Own Power!
Timed hike and YOUR adventure
Our adventure and hike in Waimea Canyon will be based upon several variables that will determine the amount of time we have to hike. As always, Team Diabetes hikes as a team. As you have read in other sections of this guide, we have planned for quicker paced hikers as well as for those who choose a slower or less demanding pace. As you train, it is up to you to decide which hike is best for you. Once you are on the trail, our actual hikes and distances will be determined by your guides. They, and they alone have prepared for the logistics of transportation, gauged the abilities and interests of the team, assessed the trail and weather conditions and have set a predetermined time to hike into and then out of the canyon. For your safety and the safety of the other team members, you will be required to turn around and stay with the team at all times. Our guides will not hike beyond the predetermined turnaround point, so please don't even ask.
Cell phone service is available on the trail. Check with your specific provider to see if you are covered.
There are no toilet facilities available on the trail. Please pack out whatever you pack in. LEAVE NO TRACE BEHIND!
In general the climate at the top of the trail is cool 65 degrees but very humid. Temperatures rise as we descend into the canyon. Throughout the day a light rain or mist can occur but usually passes quickly. The predominantly sunny days can make for very intense sun due to the close proximity to the equator. HIGH SPF clothing and sunscreen will help protect you.
Our goal is to provide each individual in the group with a fantastic adventure. In traveling with a group, however small, being considerate of each person as well as the obligations of the group as a whole will help maximize the experience for all. To that end, please be aware that it is our policy to not alter the group itinerary or departure times for an individual. Please be on time and ready to go at the specified time.
Your guide, Chuck Blay is a compensated professional. However, many people still wish to offer a gratuity as a way to extend their thanks. Of course, tipping or "propina" is a personal issue. If you wish to tip him directly, please do so. For professional Naturalist guides we recommend $10 to $15 per guest/hiker for hike day.
Your Adventure – Are You Ready?
The Walking Connection prepared the Online Training Guide to provide you with the information you need to successfully prepare for a rewarding and safe hike in Waimea Canyon. We urge you to read it again before you leave for Hawaii. START HERE!
Finally, HIKERS UNITE! Please take a look at the images gallery for past Team Diabetes iConquer Hikes! Now that you are a part of that family, we hope you will make your voice heard about the Team Diabetes Hike program. If you have enjoyed your experience with this or a past adventure, please let their staff know!
Bon Voyage and we’ll see you on the trail soon.
# # #
Bomerano > Nocelle > Praiano > Positano > Amalfi & Beyond
All hikers start out together in the small village of Bomerano. This
place is mostly known because it is the most popular starting point
for the Path Of The Gods trail. The trail begins at the village center
and follows a paved road that leads to a beautiful overlook and
the official start of the hike. Say cheese! It's at this picture spot
first, then our team will split into several smaller groups.
Hike #1 - The Upper Trail - Bomerano to the Village of Nocelle - Guided (Estimate 3 - 4 hours)
This trail splits off from the Lower Trail at a local fountain that your guide will point out. It is here that those doing the Lower Trail Extension will head down to the coast and the village of Praiano while this team will stay on the path toward Nocelle. This is a path that has served as a major distribution and transportation route for hundreds of years. The trail has many open spots where the views of the Mediterranean Sea are stunning. "Rolling hills" is the best description for the ground under foot along this section of the trail. Dirt, rocky out cropping's and a few strategic railings will keep the path clearly marked for you. Your guide will provide expert descriptions of what you are seeing along the way. No hill too steep up or down. The village of Nocelle will soon appear and there is a special spot along the trail where you can get an amazing and cooling world famous lemonade. Your hike officially ends in Nocelle to give you time to spend time in the village and then make your way via public bus (or taxi) to Positano, to meet the rest of the team. (Unguided). From there, you and your teammates will head back to Amalfi via public bus, taxi, private car or OUR FAVORITE: Ferry! The ocean is beautiful and the coastline stunning.
Required Gear: Boots, Minimum of 2 Litres of Water, Food.
Recommended Gear: Extra T-shirt, socks, hiking poles, sun block, sun
Nocelle is a sleepy ancient hamlet near Positano, where you can enjoy a
peaceful stay far away from traffic and noise. At 400 meters above sea level,
it enjoys nice views amidst the terraced hillsides. Breathtaking panoramas
dominate the view that will make you want to stop and gape along the way!
The Lattari Mountains shield the inland region and the "Sentiero degli Dei"
(Path of the Gods) provides scenic trails that give you the best views of the
entire Amalfi Coast.
Hike #2 - The Upper Trail - Bomerano to Nocelle to Positano
- guided (Estimate 5-6 hours)
This is an extension of the first trail that ends in Nocelle. The team will bid
farewell to the group stopping in Nocelle and continue their hike down the staircase
toward Positano. This is a staircase with 1700 steps that will put your knees and
downhill training to the test. Once you reach the road at the end of the trail, you're
NOT DONE! You'll be hot, sweaty and tired, so the last several miles along the road
to Positano will seem like a really long walk! Keep calm and stay focused on the
refreshing lemonade at the end of your walk! You'll get there! In Positano you will
meet the rest of the team and have an opportunity to explore on your own.
(Unguided). NOTE that this is a one way trail. Once you start it, you are fully
committed to hike the entire distance. There are no return points.
Required Gear: Boots, Minimum of 2 Litres of Water, Food.
Recommended Gear: Extra T-shirt, socks, hiking poles, sun block, sun protective
Positano is the coast’s most picturesque and photogenic town. Houses perched over the sea in a cascade of sun-bleached peach, pink and terracotta colors. No less colorful are its steep streets and steps lined with wisteria-draped hotels, smart restaurants and fashionable boutiques. Look beyond the facades and the fashion, however, and you will find reassuring signs of everyday reality: crumbling stucco, streaked paintwork and even, on occasion, a faint whiff of drains. There’s still a southern-Italian holiday feel about the place, with sunbathers eating pizza on the beach, kids pestering parents for gelati and chic women from Milan checking out the boutiques. The fashionista history runs deep – moda Positano was born here in the '60s and the town was the first in Italy to import bikinis from France. John Steinbeck visited in 1953 and wrote in an article for Harper’s Bazaar: ‘Positano bites deep. It is a dream place that isn’t quite real when you are there and becomes beckoningly real after you have gone'.
Hike #3 - The Upper/Lower Trail - Bomerano - Nocelle to Praiano to Positano - Guided (Estimate 6-7 hours)
This hike begins with the first two teams, but soon after, splits off at the public fountain and heads down to the Praiano and the sea. DONT LET THE DOWN HILL FOOL YOU,, YOUR GOING BACK UP! The team will bid farewell to the others and begin their hike down the stair case to the village of Praiano - a vertical drop of approx. 700 meters. Once in Praiano the team will continue on up the path to the Convento di San Dominico, a gain of approximately 500 meters, then up again to reconnect with the main path. From there you continue on to Nocelle and follow the remainder of the path down the 1700 stairs to Positano.
Once you reach the road at the end of the trail, you're NOT DONE! You'll be hot, sweaty and tired, so the last several miles along the road to Positano will seem like a really long walk! Keep calm and stay focused on the refreshing lemonade at the end of your walk! You'll get there! In Positano you will meet the rest of the team and have an opportunity to explore on your own. (Unguided). NOTE that this is a one way trail. Once you start it, you are fully committed to hike the entire distance. There are no return points.
NOTE: Expand the map below to full screen get an overview of the entire area.
Required Gear: Boots, Minimum of 2 Litres of Water, Food.
Recommended Gear: Extra T-shirt, socks, hiking poles, sun block, sun protective hat.
Here is what Lonely Planet has to say about Praiano.
# # #
Now that you have nearly completed your training and preparation to hike the Sintra Mountains, we want to once again settle any misgivings or nervousness you may have about completing your goal. You will be with a team of like-minded hikers who are here to support a cause you mutually love. We are going to do our best to be sure you are safe and sound, every step of the way.
We have implemented a proven program that will challenge the most seasoned hikers yet provide access to a fun and relaxing adventure for all participants. To that end, by choosing to hike with iConquer and Team Diabetes, you are agreeing to subordinate your personal needs and interests to accommodate those of the team (group). You and your team members have worked hard to make this adventure a success and now is the time for you to celebrate your accomplishments. Throughout your adventure our goal is to help you explore the Sintra Mountains and help you learn and enjoy as much of it as possible - SAFELY!