Duke BOLD

Resources and Tips for BOLDers

Having a successful trip, let alone expedition, in the outdoors can be tricky and takes a lot of organization and preparation. Your fellows have put together these resources to help you prepare physically, pack smartly, traveling safely, and plan financially for your next adventure!

 

PREPARING PHYSICALLY

There are many ways an expedition trip can fail, buyt your physical fitness is the on thing you have complete control over! A high-altitude ascent or a multi-day trek with a heavy pack is no easy feat. Get to it; go harder, better, faster, stronger.

1. Timing. It is never too early to start training. Ideally, you would be training year round and ramp up the physical preparation 2-4 months prior to your major climb or trek.

2. Type of workouts. Not surprisingly, climbing is the best training to prepare for climbing! Uphill hiking, stairs/stadiums, mountain biking, trail running, and rock climbing are the best activities to prepare for an ascent. A strong core will be a huge help as well so try to mix in strength training with your endurance training.

3. General schedule. Start by building up a base cardiovascular fitness. Gradually add in mountaineering specific workouts and interval sessions. As your trip approaches, ramp up your training and tailor it such that your workouts closely match the steepness, pack weight, and difficulty of the climb ahead.

4. Workout tip. Variety and consistency are critical. The same old workout will not get you the results you need. Trick and tire those muscles with different or more intense training and get on a schedule that makes your training consistent and persistent. 

5. Here are some great resources: 

• American Alpine Institute 

• RMI Expeditions

• Fit Climb - A 6 Week Beginner Mountaineering Fitness Plan

 

 

PACKING SMARTLY

​REI has some great resources on packing your backpack for a trek or trip. Check it out here. These are some of our favorite tips:

1. The bottom of the pack is a great place for your sleeping bag and items you won't need until you set up camp.

2. Place heaviest items centered and close to your spine.

3. Stash important and frequently used items within easy reach (map, compass, sunglasses/sunscreen, headlamp, snacks, rain gear, first-aid kit).

4. Split heavy-weight items among your teammates. 

5. Fill up empty space with flexible, small itmes and pack things inside of things to save space. 

6. Nothing in your pack should be shifting around. It should feel balanced and stable. Make sure to tigthen all your compression straps for optimal load bearing and you're all set - go explore! 

 

TRAVELING SAFELY

1. Make an appointment with your doctor well in advance and make sure you have all approriate vaccinations and enough of any prescriptions you need. Talk with your insurance company and find out what kind of international coverage you have. Make a list of the nearest hospitals to where you are staying in case of emergency.

2. Give a friend of family member a detailed itinerary.

3. Write down and take with you important numbers (emergency contact, bank, airline information, passport, reservation/confirmation numbers, etc.). It is also good to have the address and telephone number of the closest US embassy. You can also sign up for the Smart Traveler Enrollment Program (https://travelregistration.state.gov).

4. Call your telephone provider and find out what options you have for international plans. Also ask about what charges you may incur in the event that you do need to use your phone, without a plan, in case of emergency. You may want to download an app for your smart phone that lets you communicate via Wi-Fi in groups.

5. Call your bank(s) to let them know you will be traveling and spending internationally. Depending on where you're headed, you may also need a credit card with a chip.

6. Take out and exchange money ahead of time if there is any concern of fraud with local ATMs.

7. Bring a carry-on with eseential items (toiletries, medication, change of clothes) in case anything happens to your luggage en route.

8. Do some research ahead of time. Depending on where you're traveling, it might be unsafe to drink tap water or to take a certain kind of unregistered taxi.

9. Be aware of your surroundings and try not to stick out as a tourist. Don't bring valuable jewelry or electronics. Bring locks for your bags.

10. Know the weather and the geography of the area ahead of time so you can pack accordingly.

 

PLANNING FINANCIALLY

Even though our expedition teams stay in hostels, prepare some of their own food, and negotiate with guide companies for group discounts, these international adventures can get expensive fast. Here are some tips on saving up money for the main event!

1. Open a separate "travel savings account". Have money automatically transfered in each month. It can be even more helpful to use a bank that you don't access electronically every month. You'll forget the money is there until you need it for your trip!

2. Start figuring out your gear early. This can be as big a cost as the trip itself if you're starting out with zero gear. Ask friends who may be willing to let you borrow items. Consider whether it's an item you will use again in the future, or if it's better to rent it (either from REI or Duke Outpost). Check into Craigslist and gear swap forums like on backpackinglite.com. You may even want to look at Craigslists in nearby cities or where you parents live. If it's a good enough deal, it could be worth it to pay for shipping. Frequent Backcountry, Steep and Cheap, and The Clymb for gear at great discounts. But, be warned, you may end up with 3 backpacks and a self-infalting sleeping pad that you don't need (it was just such a great buy!).

3. Create a budget and stick to it. Allow for a few luxury items (a nice dinner here, a souvenir there). Try not to guess costs - do some research. Don't forget to keep in mind what you need to have a great trip (maybe you prefer nice meals and are willing to settle for less fancy accomodations). 

4. Pay for as much as you can in advance. This will mitigate unexpected costs and will also give you time to find the best rates and bargains. 

5. Shop around for banks. This is a small one, but every little bit helps. Certain banks offer credit cards with a 0% transaction fee. Certain banks (like Schwab) offer debit cards that waive all ATM fees worldwide.