How to Train for the National 3 Peaks Challenge
The National 3 Peaks Challenge is a demanding but incredibly rewarding feat that involves climbing the three highest peaks in Scotland, England, and Wales in 24 hours. The challenge covers 23 miles of trekking and nearly 3,000 meters of ascent, requiring serious preparation. But don’t worry – with the right training, nutrition, and equipment, you can take on this exciting adventure.
The information provided in this blog is advisory, drawn from the expertise of experienced instructors at Intrepidus Outdoors. Our team has guided countless individuals through the National 3 Peaks Challenge, and these insights are designed to help you train effectively, equip yourself properly, and ensure you have the right nutrition and mindset to tackle this incredible adventure.
Training for the National 3 Peaks Challenge
Training for the National 3 Peaks Challenge requires a mixture of physical endurance, strength, and mental resilience. The key to completing the challenge within the 24-hour time frame is preparation. Here’s a step-by-step guide to help you get ready.
Build Up Your Cardiovascular Endurance
At the core of your training should be improving your stamina and fitness. The National 3 Peaks Challenge involves hours of walking uphill, sometimes in harsh weather conditions, so building a strong cardiovascular foundation is crucial.
- Walking and Hiking: Aim for several long walks per week, gradually increasing the distance and intensity. Try to hike with a backpack to simulate the weight you’ll carry during the challenge.
- Stair Climbing or Hill Repeats: If you’re not near hills, stair climbing is an excellent substitute. Try to find a set of stairs or a hill near you and repeat the climb. This helps build strength in your legs for steep ascents.
- Cross-Training: Incorporate running, cycling, or swimming to keep up your overall fitness and cardiovascular health.
Train with a Weighted Pack
When you climb the 3 Peaks, you’ll be carrying a backpack with essential gear. This weight can make the hikes much harder, so it’s important to train while carrying a pack. Start with a light load and gradually increase it until you’re comfortable with the weight you’ll carry during the challenge.
- Start Small: Begin with a 5- to 10-kilogram pack and gradually increase it to 15-20 kilograms.
- Backpack Positioning: Ensure the backpack is properly fitted to avoid strain on your back and shoulders.
Increase Leg Strength
The steep ascents and descents of the 3 Peaks demand strength and endurance in your legs. Squats, lunges, and calf raises will help strengthen the muscles you use for climbing.
- Leg Exercises: Perform exercises like squats, lunges, and step-ups with added weight for intensity.
- Descending Training: Walking downhill may seem easier, but it puts a lot of stress on your joints. Practice on steep descents to build strength and reduce the risk of injury.
Mental Preparation
The 3 Peaks Challenge is not just a physical test, but a mental one as well. You’ll be tackling difficult terrain, long hours, and sleep deprivation. Training your mind to stay positive and focused is just as important as building your physical endurance.
- Simulate Fatigue: Consider back-to-back long hikes to simulate fatigue. On the second hike, try to push through tiredness.
- Mindset: Focus on breaking down the challenge into smaller sections, so it doesn’t feel as overwhelming. Keep a positive mindset and stay focused on the journey rather than the finish line.
Food and Nutrition for the National 3 Peaks Challenge
Proper nutrition will fuel your body during the National 3 Peaks Challenge, providing energy for those long hours of hiking.
What to Eat Before the Challenge
You’ll need a balanced meal the evening before the challenge to give your body enough fuel to perform.
- Carbs: Focus on complex carbohydrates like pasta, rice, or potatoes. These foods provide slow-releasing energy, helping you avoid energy dips.
- Protein: Include lean protein like chicken, fish, or beans to help repair muscles.
- Healthy Fats: Avocado, nuts, and olive oil can provide longer-lasting energy.
What to Bring During the Challenge
While hiking, your energy will be used up quickly, and it’s essential to keep your fuel levels topped up. For the National 3 Peaks Challenge, the best options are portable, nutrient-dense snacks.
- High-Energy Snacks: Bring a selection of energy bars, trail mix (a combination of nuts, dried fruit, and seeds), and chocolate. These snacks provide an energy boost when you need it.
- Fresh Fruit: Apples, bananas, or other easy-to-carry fruit can help hydrate you while offering vitamins and sugars for energy.
- Electrolytes: Consider drinking electrolyte-infused water or using electrolyte tablets to help replace sodium and potassium lost through sweat.
Hydration is Key
Staying hydrated is crucial during long hikes. Carry at least 2 liters of water, and if you’re planning a longer trek, consider carrying a hydration system (like a Camelbak) to make drinking on the go easier.
What to Eat After the Challenge
Once the challenge is complete, you’ll want to eat a nutritious meal to replenish your energy stores and support recovery. Aim for a combination of carbohydrates, protein, and healthy fats.
- Carb-Rich Meals: Pasta, rice, or quinoa with vegetables.
- Protein-Rich Foods: Chicken, fish, or tofu.
- Rehydration: Don’t forget to drink plenty of water to rehydrate after your hike.
The Importance of Good Equipment
Having the right gear is essential for completing the National 3 Peaks Challenge safely and comfortably. From footwear to clothing and backpacks, each piece of equipment plays a role in your success.
Footwear: The Foundation of Your Hike
Invest in high-quality, waterproof hiking boots with ankle support to prevent injuries. Your boots should be well-broken in before the challenge to avoid blisters.
- Considerations: Waterproof boots, cushioned insoles, and boots that are properly fitted.
- Break Them In: Don’t wear new boots for the first time during your challenge. Make sure to break them in well beforehand to avoid painful blisters.
Clothing: Layering Is Key
Weather in the mountains can be unpredictable, so packing clothing that can be layered is essential. Choose moisture-wicking materials to avoid getting cold from sweat.
- Base Layer: Moisture-wicking fabrics (avoid cotton).
- Insulating Layer: A fleece or insulated jacket for warmth.
- Outer Layer: A waterproof and windproof jacket to protect against the elements.
Backpack: The Right Size and Fit
Your backpack will carry everything from food and water to spare clothing and equipment. A well-fitted, comfortable backpack is crucial for reducing strain.
- Capacity: Choose a 30-40L pack for carrying essentials.
- Comfort: Look for adjustable shoulder straps, a hip belt, and padded back panels.
Headlamps and Torches
In case you end up walking in the dark, a headlamp is essential. It’s lightweight, hands-free, and ensures you can navigate in low-light conditions.
Join Intrepidus Outdoors for Your National 3 Peaks Challenge
At Intrepidus Outdoors, we understand the dedication and preparation it takes to complete the National 3 Peaks Challenge. Whether you’re looking to tackle it in 24 hours, complete it over three days, or even take on the Scottish 3 Peaks Challenge, we offer a range of guided experiences to help you succeed.
Our expert guides are with you every step of the way, ensuring you have the right training, nutrition, and equipment to complete the challenge safely. Whether you’re a seasoned hiker or new to mountain trekking, we tailor our trips to all levels of experience, so you can enjoy the adventure and make lifelong memories.
We offer the following challenges:
- The National 3 Peaks Challenge: Complete the highest peaks of England, Scotland, and Wales in a 24-hour period.
- 3 Peaks in 3 Days Challenge: Take your time to complete the challenge over three days, making it more accessible without sacrificing the adventure.
- Scottish 3 Peaks Challenge: Experience the beauty of Scotland while conquering the three highest peaks: Ben Nevis, Ben Macui, Braeriach.
Intrepidus Outdoors is an adventure tours and outdoor experience providers, based in Edinburgh, Scotland, that specialises in private and open canyoning, coasteering, mountain biking and hill walking tours.
My Adventure Edinburgh (Part of the Intrepidus Group) is an outdoor tours provider that specialises in canyoning, coasteering, canoeing and hillwalking tours. As well as delivering these adventurous experiences across Scotland, My Adventure is also a provider of the Duke of Edinburgh Award Expeditions where we run bronze, silver and gold level awards for young people.
If you are looking for additional information about adventures from Edinburgh, we have published a number of blogs:
- Tour Information: National Three Peaks Challenge here
- Adventures in Edinburgh here
- Protecting the Scottish Highlands: Responsible Tourism here
- Top 10 Vegan Restaurants in Edinburgh here
- Ultimate Scottish Roadtrip: 3 Day Guide here
- Top tips for backpacking Scotland here
- Best Budget Hotels and Hostels Edinburgh here
- Hen Party Adventures Edinburgh: here
- Stag Party Outdoor Adventures Edinburgh Essentials: here
If you haven’t already seen it, check out the our Trip Advisor, Youtube channeland check us out on Visit Scotland.
