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Get ready for your next iconic adventure like a pro with these tips

From climbing Kilimanjaro to walking the Camino de Santiago, we asked guides, travelers, and explorers for hacks on how to train for these trips of a lifetime.

The start of a new year is often the time people resolve to tackle bucketlist travel goals: rafting the Colorado River , scuba diving the Great Barrier Reef , exploring the poles. But how does an entry- to intermediate-level adventurer start preparing to make those big dreams a reality?

In 2010, to train for an assignment that required me to live for weeks at Mount Everest Base Camp (elevation 17,598 feet), I snuggled into my cold-weather sleeping bag on the deck outside my home in northern Minnesota during a few weeks of sub-zero temperatures in January. I started with a few hours in daylight and eventually slept out all night without a tent. That exercise helped me discern the number of clothing layers I would need to stay warm and put to rest my fear that I would freeze to death.

The best training isn’t always physical, sometimes it’s psychological or even spiritual. And every adventure requires developing a specific set of skills. That’s why we’ve asked the following experts for their advice on how to approach seven iconic travel experiences.

Scuba diving the Great Barrier Reef

“It’s preferable to learn to dive in a place where there’s warm, clear water, as poor visibility can be disorienting and cold water makes it difficult to equalize and draw deep breaths,” says Carrie Miller, co-author of National Geographic’s A Diver’s Guide to the World . Neither should be a problem on the Great Barrier Reef, off the northeastern coast of Australia . There, visibility ranges between 30 to 100 feet depending on the season and water temperatures range from 72 degrees Fahrenheit in the austral summer to 84 degrees in the austral winter.

With many dive training organizations, she says, you can do the coursework and pool sessions in your hometown and complete your course on the Great Barrier Reef.

“Some people don’t take to scuba diving straight away and that’s okay,” she says. “It’s common to struggle with skills like mask clearing and the experience can feel overwhelming.” Practice doing laps in a pool wearing a mask that’s half full of water. This will help you get used to the sensation of water sloshing around your nose.

( Scared to scuba? Here are five reasons it’s finally time to learn .)

One thing to know about the reef is that it has already lost half its corals, so instead of expecting to dive in pristine beauty, use your trip as “an opportunity to learn about the pressures facing the reef,” says Miller.

Whitewater rafting the Grand Canyon  

Extreme heat and submersion are two major risk factors when rafting the Colorado River through the Grand Canyon —neither of which are easy to prepare for in advance, says Kevin Fedarko, a former Colorado River guide and author of the forthcoming book , A Walk in the Park: The Story of a Spectacular Misadventure in the Grand Canyon.

“There’s an old saying among river guides: ‘If you’re hot, you’re stupid.’ ” To cool off in summer temperatures that often rise well above a hundred degrees, Fedarko recommends that rafters, always under the supervision of their guides, jump into placid sections of the river with their clothes on several times per day. “The Colorado is the best AC you’ve got,” he says. “Getting all of your clothing completely wet allows the effect of evaporative cooling to bring your body temperature back toward normal.”

( Explore 10 amazing river trips in North American parks .)

As for getting dunked in a monster rapid, says Fedarko, “unless you’re a Class V kayaker, the pure shock of being tossed in is so overwhelming there’s little you can do to prepare short of filling up your bathtub with 59-degree water and trying to simulate what it’s like.”

Climbing Mount Kilimanjaro

The trip to the “ Roof of Africa ,” which soars 19,340 feet above Kilimanjaro National Park , Tanzania , does not require technical climbing skills, but it still calls for caution. Many people ascend too quickly before properly acclimatizing, ultimately succumbing to altitude sickness.

To prepare physically for the ascent, Dave Hahn, a mountaineer and guide for RMI Expeditions , recommends pushing pre-trip workouts beyond just one or two hours at a time. Spend entire days outside doing just about anything. “Ski, snowshoe, pull weeds, whatever. Be slightly uncomfortable for twelve hours at a time,” he says.

( Here’s how the pursuit of one European peak gave rise to modern mountaineering .)

On Kilimanjaro, Hahn tries to time it so that he reaches Uhuru Peak with the sunrise, requiring a near-midnight start, followed by a nearly 10,000-foot descent back to Mweka Camp. “Summit days are extremely long, like 11 p.m. to 5 p.m. on Kili.”

Skiing the Alps

“Skiing in the Alps is so different,” compared to the U.S., says Gordy Megroz, the author of National Geographic’s 100 Slopes of a Lifetime . “The resorts are enormous and often connected.”

For example, Matterhorn Ski Paradise , the highest ski area in the Alps, spans Switzerland and Italy . Because “the hotels are better in Zermatt and the food is better in Italy,” Megroz prefers to stay in Switzerland and ski 6.5 miles in the shadow of the Matterhorn to Cervinia, Italy, to eat lunch.

To prepare for such epic runs, he says, build your endurance and strength by signing up a few months in advance for two- or three-times-per week CrossFit (a workout that focuses on varied, high-intensity, functional movements) or Orange Theory (a workout that focuses on heart-rate zone training) classes. Or find a personal trainer who can set you up with a specific ski training plan.

( Climate change is altering how visitors experience Switzerland’s Eiger mountain .)

“There are no ski areas in the Alps that are easy,” says Megroz—the reason he advises beginner or intermediate skiers to stay on groomed trails, known as “on-piste,” in Europe. If you’re an advanced intermediate and want to explore off-piste, says Megroz, hire a guide. In Europe, unlike in the U.S., many of the ungroomed runs are not bombed by the ski patrol to clear avalanches. “You can certainly ski the off-piste stuff on your own,” says Megroz, “but it’s dangerous.”

Cycling in Tuscany

Few journeys are more idyllic than cycling past the olive groves and vineyards of the Tuscan countryside. On trips like these, “endurance serves travelers more than speed,” says Lauren Hefferon, the founder of 35-year-old bike tour company Ciclismo Classico .

“I always remind people that if they are going on a bike trip, they have all day to cycle the 35 to 40 miles from point A to point B. But even if you ride three to four times per week [pre-trip],” she says, “that will not prepare you for the hills of Tuscany.”

( Take a road trip through Tuscany's breathtaking countryside .)

In addition to logging hours on your bike, Hefferon also recommends going to a gym two to three times per week to build core strength, always reminding clients that multi-day cycling trips are not a race. “Speed might cause exhaustion, disappointment, and an accident.”

Exploring the poles

“People look at these big trips and see the end product,” says Eric Larsen, the polar explorer who in 2010 was the first to reach the North and South Poles and climb Mount Everest in one year. “What you don’t see is the process of getting there.”

This January, Larsen is leading an eight-day polar training course that aims to train BIPOC polar adventurers. His co-leader is Emily Ford , the first Black woman to hike Wisconsin’s Ice Age Trail . “I have this philosophy: Train hard, travel easy,” says Larsen. During the course, held on Lake of the Woods in northern Minnesota, the attendees spend three days learning how to dress even before they step on to the ice to train.

“It’s very deliberate how slow we go,” says Larsen. “We’re not just throwing people into the woods and telling them, ‘Here’s a toothpick and a piece of jerky.’ The more time you spend outside getting to know your body, the better off you’ll be.”

Walking the Camino de Santiago

Millions of people have walked the Camino de Santiago, the iconic pilgrimage created in the ninth century by the Catholic Church. It’s the one bucket-list travel experience that doesn’t require much—if any—preparation, according to Andrew McCarthy.

In the 1990s, the actor and writer, a self-professed “long-ago lapsed Catholic,” walked the route from Saint Jean Pied-de-Port, France , crossing the Pyrenees mountains, and arriving 500 miles later in Santiago de Compostela, Spain . Halfway through, McCarthy had a life-changing moment when he broke down sobbing in the middle of a field, realizing that fear had dominated his life, a story he retells in his book The Longest Way Home . McCarthy returned to Spain in 2021 to walk the Camino again with his then-19-year-old son, which resulted in his latest book, Walking with Sam .

( Here are three ways to plan a Camino de Santiago hiking pilgrimage . )

So, what is it about this path that is so compelling? “I find walking a powerful thing,” says McCarthy. “It’s the natural rhythm at which we are meant to process things.”

His advice? “Go! Buy your ticket and go within a week. The beauty of the Camino is that it requires no preparation, just a good pair of walking shoes.”

Related Topics

• EXPEDITIONS
• EXPLORATION
• ADVENTURE TRAVEL

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