15. Trail Descriptions & Training Schedule
NOTE: If you have not completed the initial self-evaluation survey, please click here.
Get Ready To Hike One Of Italy's Most Famous Trails - Path Of The Gods!
Plan to be on the trail for 7 - 9 Hours on Hike Day!
Our goal is to prepare you to meet the rigors that come with hiking the special nuances that not only make hiking in the Amalfi Coast a challenge, but to overcome some of the mental and physical challenges that are typically a part of all iConquer series hikes with Team Diabetes.
Get Ready To Hike One Of The Most Challenging Hiking Trails Ever Done By Team Diabetes!
This is an ALL DAY ADVENTURE, regardless of which trail you choose to hike!
All of our hikes are about 1 - 1.5 hours drive depending upon traffic. We have planned for 3 coastal hikes that offer high levels of difficulty. Two are for those have trained properly, are physically prepared and seek the most aggressive and challenging experience. Both spend a bit of time on the world famous Path Of The Gods, though some of the hike is on un-chartered pathways. For those seeking a less physically challenging adventure, there is a shorter hike to Nocelle where there is public transportation back to Amalfi available. Detailed trail descriptions will be included with the Know Before You Go. BE AWARE THAT FOR THE TWO LONGEST HIKES, THERE IS MORE THAN 4000' OF ELEVATION GAIN AND LOSS. THERE ARE MULTIPLE STAIRCASES WITH MORE THAN 1700 STEPS UP AND DOWN.
1) Bomerano > Nocelle (transfer) > Positano (1-3 hours) - Guided
All hikers will start out together and HIKE along the rolling hills of the Amalfi Coast, mostly downhill to a small village named Nocelle. Here, participants can stop and take public transportation (bus) back to Amalfi. The path starts out on a road surface but quickly turns to a dirt single track with a rocky surface, a few boulders to scramble around and then traverses high above the coast line with spectacular views every step of the way. This is the least challenging course offered with this adventure.
2) Bomerano > Nocelle > Positano (6-8 hours) - Guided
The second hike will continue on past Nocelle and down the staircase (1700) to the beach and seacoast to Positano! Spectacular views and a seriously challenging hike waiting for you to conquer!
3) Bomerano > Praiano > Nocelle > Positano (7-9 hours) - Guided
The third hike is for those who have seriously put in the time hill training. Just prior to the path that leads to Nocelle, this trail heads in the other direction and down a very steep trail that leads to Praiano, more than 2000' down. From there the path leads back up the hill toward Nocelle (2000') and then down the staircase to Positano. This will be one, if not the most difficult hike offered by Team Diabetes in the entire 10 year history of hiking with The Walking Connection / iConquer.
Required Gear: Deep Tread Walking/Hiking boots (low cut ok) Minimum of 2 litres of water, food.
Recommended Gear: Heat and sun resistant clothing, extra socks.
Like all Team Diabetes adventures, safety is our highest priority. So NO one EVER hikes alone. Danger 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. First, this is Italy - so it should be very sunny and very hot. 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
Getting Ready To Train - Run/Walk/Aerobics
We know that some of you are longtime runners, some of you prefer to walk for your daily fitness regime and still others prefer a combination of aerobic workouts and weight training in the gym. In training for our hike, all are great ways to prepare yourself so long as you actually get up, out and do them everyday. Consistency is the key.
Through our experience and in research over the last few years, we have learned that the single biggest challenge that most of our hike participants face is not just what to do, but rather to find the time, motivation and drive to stay active and train on a regular basis. If you follow the recommended schedule, Hike Day will be Day 56 of your consecutive days of walk training. So not only will you have Conquered The Coast, but you will have started a daily fitness regime that can help you live healthier for the rest of your life.
Even if you are unable to take the time to fully follow the scheduled times/distances, make sure you walk at least 30 minutes everyday to keep the consistency part going. Once you reach 20 or 30 days in a row, you will be more highly motivated to keep it going, if for no other reason than to just avoid the dreaded "Day One" all over again.
Use these definitions in conjunction with the training schedule
With that in mind, we have "uncomplicated" our training recommendations so that it easier to follow and stick with for the next few months. Below are a few definitions that will help as you read the schedule and get started on it.
1. Run/Power Walk/Gym - This means exercising with a purpose for the time allotted. This is an aerobic exercise so if you are running or walking make sure you are building and maintaining a pace that gets your heart rate and respiration elevated. Keep it going during your entire workout.
2. Incline Walk - Walk uphill! It is as simple as that. 50% of your hike and 75% of your energy will be spent walking uphill. Much of it is very steep. For this exercise, stair climbers in the gym or stairs in a local building, staduim work really well.
3. Get your mind right! If you are not use to hiking DOWN hill first, then back up, try it. It has a different feel than loops or out and back activities. Have someone drop you off 3 or 4 kilometers downhill from your house with only your regular gear, water, a snack and your phone. Now walk home. Build this up until you are doing several a week until you can comfortably do 12 to 14k.
4. Hike (Sundays and Midweek) - Get out in nature and hike. The goal is for you to develop the dexterity, balance and stamina for walking on uneven, rocky and inconsistent surfaces and pitches that make up a forest or mountain trail.
5. Hike (Saturdays) - This hike should be something you set up that will challenge your strength, endurance, agility and motivation. It is meant to be a harder hike than the Sundayor midweek hikes and is designed to help you develop your sense of commitment to a longer hike. Remember, hiking down is optional. Hiking back up is mandatory. Approach these training hikes with that mindset.
6. Keep Your Walk Consistent - Walk (Week 8) - Just do a purposeful walk anywhere you can for 30 minutes each day. Home, work, airport - anywhere that is convenient. The key is to keep your consistency streak going!
As a general reminder, while you prepare yourself mentally and physically for the hike, keep in mind that unless you live in an area where the elevation is 2600' and along a seacoast, you can't fully duplicate the environment that you will experience on the Amalfi Coast. As we stated before, while you can never really know how the environment will effect you until you arrive in Amalfi, you can increase your ability to cope with the added physical stress by increasing your endurance and lung capacity as you train.
"When you are moving your feet, look down!
When you are looking up, stand still!"
START WALKING RIGHT NOW!
That's Right. Put down your mouse, plug in your earbuds or grab a friend and go for a WALK!