Stepping up to Stage Two

Jo Cordell-Cooper

LAST year I shared with you that I am training for the Larapinta Trail - 230km along the West MacDonald Ranges in Central Australia - and I’m intending to do this in July. While most believe the best way to prepare for multi day hikes is to hike more, I am applying my personal training expertise to get fit for hiking in a more time-effective way.

I outlined my Stage One 10week plan in that article, which can be viewed at https://jocc. com.au/hiking-fit-larapinta

My ultimate goal was to be able to hike for eight hours without being sore, as I was currently getting sore at the sixhour mark.

Unfortunately, I hit a snag –COVID, which flattened me for a few weeks and required a step back from physical training. I had to cancel my two planned weekend overnight hikes and postpone my long day hikes. Recovering from COVID was straightforward for me - except when it wasn’t. Fatigue can come on quickly, so even when you feel well I’d recommend not going anywhere too remote. I found electrolytic drinks invaluable. They are often used to aid recovery when dehydrated.

Following my first postCOVID hike my whole body was sore, and this is not only a sign of inadequate fitness but also that the virus is not totally cleared from the body. I focused on a few more restorative activities such as aqua aerobics, foam rollering, swimming and massage.

I felt ready to tackle another long day hike and we picked Adamson’s Peak near Dover.

This is a 17km hike with 1km of up and down. It took nine hours and ticked all the boxes terrain-wise: rocky, hard, and plenty of scree.

I was delighted that all the little fitness-building activities I had done to restore my health had helped. I wasn’t sore muscle-wise, but my knees were sore for days.

So, moving forward, my training must contain plenty of relentless incline and decline (joy). I must be strong and balanced enough to not jar my knees on the hills.

Stage 2 – 20 weeks to go:

Goal – to be able to hike eight hours without muscle soreness, two days back-to-back, wearing a heavy pack (10kgplus)

What – build endurance, core strength and dynamic balance by wearing a weighted pack, even on short walks

How – two multi-day hikes. I’ll continue wearing a heavy pack on my Friday NIGHT beginners hiking session, and restorative practises such as foam rollering, aqua, massage and stretching. This takes me through to midApril. Need free hiking fitness resources? Go to https://jocc. com.au/hiking-series

Jo Cordell-Cooper owns and operatives the award-winning Jo CC Holistic PT. She is the current PT and Exercise Instructor of the Year in Tasmania. You can make contact at jo@jocc.com. au or follow Holistic Hiker on Facebook and Instagram.

Chefaholic Cooking School and Catering

Chefaholic Cooking School

A paddock to plate cooking experience for all

Pumpkin Bread

Chefaholic Cooking School and Catering Duck à l’orange

Ingredients

Beer Bread

Ingredients

• 1 x 2kg whole duck

• 150g butter

Ingredients

• 250ml Pureed pumpkin (room temperature)

• 100ml Grand Marnier

• 50 ml warm water

• 50ml vinegar

• 50g castor sugar

• 1 tsp Salt

• Juice of 3 oranges

• 1 teaspoon salt

• 1 Tsp sugar

• 6 oranges

• 1⁄4 cup sugar

• 1 can beer

Method

Method

• 1 Tbsp olive oil minutes. Remove from oven and cover with Grand Marnier and cook

• 500g plain flour

• 2 tsp dry yeast.

• 3 cups self-raising flour (sifted)

• Pepitas and sunflower seeds (optional)

• 1⁄2 cup melted butter

1. To make pumpkin puree you will need a cup of chopped pumpkin and enough water to cover it. Either boil on the stove top in a saucepan or place in a microwave on high for 8 to 10 mins.

Clean and pat dry duck, heat butter in fry pan large enough to hold duck and fry duck for approximately 5 minutes.

Method

1 Preheat oven to 190C.

2. When the pumpkin is soft use a blender to process it. Stand aside to cool.

2 Mix dry ingredients and beer.

Place duck in oven for approximately 45 minutes on 180°C basting as you go.

3 Pour into a greased loaf pan.

*These next steps can be done with a bread maker on dough setting.

4 Pour melted butter over mixture.

Turn heat down to 160°C and cook for a further 30

5 Bake for one hour. Remove from pan and cool for at least 15 minutes.

3. In a bowl place the 50 ml warm water, sugar and yeast together. Mix and set aside until frothy, or about 10 mins.

For further information please contact:

E: chefaholic.tas@gmail.com

P: 0407 175 720 or 0448 820 367 www.chefaholiccookingschool.com

4. In a larger bowl place the flour and salt. Make a well in the centre and put in olive oil, cooled pumpkin puree and the yeast mix. Mix together and turn out onto a floured bench top and knead for 10 mins, if dough is sticky add a bit more flour. Set aside for half an hour or until doubled in size. Knead again for 10 mins and set aside for another half an hour.

This recipe makes a very crusty loaf of bread. If you would prefer a softer bread just mix the butter into the other ingredients after the beer, instead of pouring it on top at the end.

5. When dough has risen again flatten out slightly and sprinkle pepitas and sunflower seeds onto the dough. Form into the shape of loaf you want, containing the seeds on the inside.

REGISTRATIONS are now open for a spectacular bushwalk which raises vital funds for stroke prevention and education.

6. Set aside again to rise for 40 mins.

7. Set oven to 195oC

8. When dough has risen again, brush the top with water and sprinkle on more seeds.

For further information please contact: E: chefaholic.tas@gmail.com P: 0407 175 720 or 0448 820 367 www.chefaholiccookingschool.com

9. Bake for 20 – 30 mins, depending on shape of loaf.

10. Bread is ready when it is golden brown on the outside and sounds hollow when you tap it with

Local charity Tasmanian Iconic Walks’ fifth annual fundraising hike will be held on Saturday 1 April in a new location, at Mt Field National Park.

The Tasmanian Iconic Walk organisation and hike were inspired by TIW founder Jo Cordell-Cooper’s father Ron, who suffered two strokes and dealt with poor health for a further four years before sadly passing away.

Ms Cordell-Cooper said many strokes can be prevented through lifestyle choices, and being physically active reduces your risk.

“I am incredibly proud of the walk and the people who have made it a success so far by lacing up their hiking boots, raising funds and taking part,” she said.

“They have raised $165,778 for stroke prevention and education charities in the past, a cause close to my heart.

“At the same time, the participants have taken steps to reduce their own stroke risk by being physically active.”

Hikers form teams of four for the event, with participants challenged to raise $250 each.

This year, TIW is partnering with the Menzies Institute for Medical Research, who will use 100 per cent of funds raised to develop their Preventing Stroke MOOC (free online course).

“We are also thrilled to be welcoming back two of our strongest supporters and champion fundraisers, Matt Picone and Nic Stevens,” Ms CordellCooper said.

“Both Matt and Nic are stroke survivors, who have tackled the walk in previous years and raised significant sums towards our charity of choice.”

For more information and to register, go to www.mycause. com.au/events/