Backpacking Basics Lecture 1:
Critical Skills and Gear for the Trail
The Mountaineers
Foothills Backpacking Committee
March 20, 2017 – KCLS Service Center, Issaquah
1
B3 Course Objectives
▪
Get prepared and geared up for successful, safe, and enjoyable
backpack trips
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Learn how to pack light without breaking the bank or trading off
your most valued comforts
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Learn how to plan and prepare based on expected conditions
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Learn through practice and discussion with other backpackers
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Build a strong Mountaineers backpacking community – connect
you with trusted new backpacking companions and leaders
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B3 Course Focus
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The emphasis in the course is on principles, skills and gear for
newer backpackers and those returning after a long hiatus
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We emphasize lightweight backpacking skills and gear but don’t
spend much time on ‘ultralight’
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Also info to help experienced backpackers reduce their pack weight and gain
new skills and ideas
The optional lightweight gear seminar covers ultralight options in more detail
The class connects you with a network of experienced leaders
and fellow Mountaineers backpackers
▪
You don’t have to take the B3 class to go on Mountaineers backpacks – but
must have the gear and capability to complete the trip safely and at the posted
pace
3
Course Roadmap
▪
“Backpacking Basics” Lecture 1
Course objectives – approach - logistics
▪ Concepts, skills and gear for the trail
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“Backpacking Basics” Lecture 2 – Thurs March 30, Montlake
Community Center, Seattle
Concepts, skills and gear for camp
▪ Trip Preparation
▪
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Hands-On “Demo Day” – Sat April 1, Eastgate Elementary School,
Bellevue
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Outdoors, 9AM to 3PM – food, clothing, footwear, shelters, sleep systems, packing a
pack
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Optional Field Trips/Skills Classes
Free to B3 Students:
Optional beginner field trips: only sign up if you want extra help before main season!
Lightweight Backpack Gear Seminar: evenings – Monday Apr 10 in Seattle, Monday April
▪
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17 in Mercer Island
Trail Emergency Preparedness (first aid): evenings - Monday April 24 in Newcastle, Weds
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May 3 in Bellevue
Lightweight Backpack Food Planning and Prep: evenings - Thurs May 18 in Issaquah,
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Thurs June 8 in Seattle
Other handy optional classes:
“Staying Found” On-trail Navigation: full day – Sat March 18, Sat May 20 at Tradition Lake,
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Issaquah ($25 fee = half-price for B3 students)
Conditioning for Hiking and Backpacking – evening classes with licensed trainer
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Level I for beginning hikers and backpackers – Tues April 18, Seattle ($30)
Level II for hikers and backpackers wanting to go further – Tues May 30, Seattle ($30)
Tips and Tricks for Women Backpackers: free evening seminar, Thurs May 25, Seattle
Long Distance Backpacking: free evening seminar, Tues May 16, Seattle
Must register for these field trips/classes to attend! BP Course page
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B3 Graduation
Three backpack trips (at least one of 3+ days) and one trail
maintenance/stewardship trip are required to graduate.
▪
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At least two backpacks must be Mountaineers trips. A private trip can count if
you organize, carry and set up your own gear/camps, prepare your food.
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We will track your Mountaineers backpacks and stewardship activities – email
Cheryl to report a private backpack or trail maintenance/stewardship trip
Graduates will get:
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The skills and experience to qualify for more advanced Mountaineers backpack
trips in future years (and to do more on your own if you choose)
Exclusive celebration event at the end of the season (and a cool T-shirt!)
A community of backpacking friends and leaders that you trust
Can take as many years as you need to complete your required trips –
no need to pay again unless you want to re-take classroom sessions
6
B3 Course Logistics
Backpack Trips
▪
We will strive to offer at least one trip every week between April
and early October (given leader availability)
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First - easier overnights focused on demonstration and coaching, then build
up to longer and more strenuous trips.
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Easier overnights will continue to be available throughout the season.
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Weekday options are also available.
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Increasing availability of trips 3 days and longer, to introduce you to the
special flow and sense of journey of multi-day backpacking.
You are responsible to choose trips within your capability and at
your desired pace! Not all trips will be suitable for beginners or for
people who prefer a slower pace. Be conservative at first.
Mountaineers Backpack Ratings
ROUTE DIFFICULTY (Hikes or Backpacks)
Easy (E)
Moderate (M)
Strenuous (S)
Very Strenuous (VS)
Up to 8 miles round trip with less than 1200 feet of elevation gain
Up to 12 miles round trip, or with 1200-2500 feet of elevation gain
Up to 14 miles round trip, or with 2500-3500 feet of elevation gain
Over 14 miles round trip or with over 3500 feet of elevation gain
LEADER RATING :
For beginners
Easy
Average pace under 1 mph1 and no technical challenges or special skills needed
Average pace 1-1.5mph and no technical challenges or special skills needed
Moderate
Average pace 1.5-2mph OR an easy route with an overnight pack, or some route
challenges (e.g. rough trail, log crossings, steep terrain)
Challenging
Average pace >2mph OR a moderate route with an overnight pack, OR significant
route challenges or skills requirements (e.g. fixed ropes, very rugged terrain,
steep scree descents, snow or ice crossings; snow camping, bear canister
requirement, carrying water to a dry camp)
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B3 Course Logistics
Backpack Trips
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You’ll get advance notice of trips by email, but you must register for
them on the Mountaineers backpacking activity page.
▪
Other than the B3 Field Trips, all other backpack trips are open to all
qualified Mountaineers members.
▪
Leaders on more technical/strenuous trips may ask questions about
your experience and skill level before allowing you on a trip.
▪
Leaders may offer extra coaching on gear and core skills-methods
during trips based on needs of the participants.
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Other Logistics
▪
Registration for a Mountaineers seminar or trip is a
commitment!
▪
Please don’t sign up for a seminar or trip unless you are sure you can go! If
you have to cancel, do so well in advance!
▪
Give waitlisted people a chance to sign up and make plans
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Repeated “no shows” or late cancellations could get you dropped from the
program or even from participation in future trips.
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Leaders may cancel or move a trip at the last minute if weather or
snow/trail conditions are expected to be poor.
▪
We encourage carpooling, and can help with arrangements, but you
are responsible for your own carpools (can’t leave cars overnight at
many P&R lots).
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Other Logistics
You are responsible for buying, renting or borrowing the
gear you need to meet the requirements for safety on
any backpack trip!
▪
▪
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Borrow gear from friends or family for your first few trips – you’ll learn a lot
about options, what you need, and what you like/dislike
▪
We encourage trip participants to share some gear (tents, stoves, water
filters)
▪
Some
gear
rental
options
are
available
–
www.wta.org/news/signpost/where-to-rent-or-borrow-gear
▪
There are many discount and ‘gently used’ stores and websites where you
can get gear at a reduced price.
go
to
Your gear can be critical to your safety. If you don’t have certain
essential gear you may not be approved to go on certain trips.
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Backpacking = Hiking with your camp on your back!
Gear and principles for the on-trail portion of a backpack trip
are similar to those for day-hiking, but with a few added
considerations!
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Pack weight and volume become much more important!
You’ll have to deal with a wider range of weather conditions
You have to deal with gathering and purifying your water
Some of your Ten Essentials (shelter, water, food) are taken care of
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On the Trail - Topics
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Packing light – introduction, “base weight”
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Clothing for the trail
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Footwear and foot care
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Carrying your gear: backpacks
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Hydration and water purification
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Food for the trail
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Sanitation
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Pacing your day
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Conditioning
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First aid and navigation: essential skills but not time to cover in
this class. Strongly recommend Staying Found and Trail Emergency Preparedness
classes!
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Backpacking concepts for the trail:
– Packing Light
Why so important to minimize your pack weight?
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Makes every trip more fun, less grueling (backpacking should NOT
hurt!!!)
Reduces the likelihood of injury; could significantly extend your years
of backpacking
Enables more miles per day, allows you to go farther and reduce the
amount of food weight, resupply stops
No single “right weight” for everyone or for every trip!
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Backpacking concepts for the trail:
– Packing Light
Packing light is about finding your own best balance of
comfort at camp and comfort while hiking.
Packing light is also about
 carrying only what you absolutely need for each trip based on the
itinerary and the conditions. (with a few additional safety items in
case of emergency)
 Shifting to gear that can serve multiple uses
 Being deliberate about the comforts you leave behind to be more
comfortable while walking with a pack
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Backpacking concepts for the trail:
– Packing Light
You don’t have to trade off all your comforts to significantly
reduce your pack weight!
Pay attention to gear weight when purchasing equipment
▪
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Buy an inexpensive scale – weigh ALL your gear, keep a spreadsheet
Be deliberate and disciplined when you load your pack - use a checklist
every time you pack for a trip (including food!)
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What are conditions likely to be? What could I safely leave at home?
Watch the weight of electronics, camera equipment and other ‘little stuff’!
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Challenge and test what you REALLY need! Track what you seldom use,
adjust over time.
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Update your gear over time to lighter and multi-use versions.
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Concepts - Base Weight
Base Weight = Weight of backpack and contents
minus “consumables” (food, water, fuel)
▪
A good target to start with is <20 pounds

“Ultralight”: < 10-12 pounds
Not for everyone - requires experience, greater comfort
tradeoffs (and often added cost)
▪ Most important when you want to cover a lot of
distance in the shortest possible time
▪
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Sample Gear List from one of
my 2016 trips
..\..\..\2016 Backpacks\Cheryl's Gear&Food Checklist -Harts to Canada
backpack.xls
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Clothing for the trail
Some major considerations:
 Temperature and moisture management
▪
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Your body will generate heat and moisture while you’re walking –
but you’ll lose the heat fast when you stop – particularly if your
clothing has gotten wet!
Solutions/Strategies:
 Layering: Wear multiple light layers - shed layers before you sweat heavily,
add back layers before you lose body heat. Add or shed hat and gloves.
 Choose fabrics that dry quickly, or which retain insulating value even when
wet (cotton and down are problematic, merino wool excellent)
 Reduce your pace and take fewer breaks
 Start a little cold and ‘walk yourself warm’

Remember: when you backpack you will need to be prepared for
evenings, nights and early mornings inactive at camp (though there
is always your sleeping bag!)
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Layering
Base layer – Worn next to your skin - must wick moisture away from your body,
dry quickly, and insulate even if wet. Merino wool, quick-dry synthetics, silk.
Mid layer – Insulation for periods of inactivity. Shed before you get sweaty!
Fleece, down/synthetic ‘puffy’, merino wool.
Outer layer - Windproof and waterproof layer made of "breathable" material
(eVent, Gore-Tex). Don’t forget gloves and hat!
Clothing for the trail
In wet weather:
▪
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In our northwest backcountry, rain can happen any time. If you’re not protected
you’ll be vulnerable to hypothermia.
Can’t always stay perfectly dry even with the best raingear technology
▪ Goretex, eVent provide best breathability--but none are perfect
▪ Venting (pit and leg zips) are very important as well as your layering strategy underneath
▪ Put on and shed your raingear BEFORE your clothes get wet!
▪ Lighter alternatives?
▪ Ponchos can also serve as a pack cover and temporary shelter, but may not be as durable
and not great in wind. “Packa” poncho solves some of these problems.
▪ Some super-light rain jackets are available – may be just fine in drier climates/seasons
▪ More people are using umbrellas – fine in lighter rain when minimal wind and brush
▪
How about the ‘bottoms’?
▪ Rainpants can be hot. Side zips help. Offers added insulation.
▪ Lightweight rain skirt (or plastic bag!) can be a good strategy – lighter, cooler
▪
Keep your sleeping clothes, extra socks and insulating layer dry in a plastic bag or dry
sack while walking in wet weather!
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Clothing for the trail?
Most beginners bring too much clothing! Takes up a lot of
pack weight and space.
▪
You don’t need multiple changes of day/night clothing in most
cases.
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Some clothing can do ‘double duty’ – for cold mornings walking, for
wearing while you wash-dry, and for downtime at camp
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With smartwool fabrics (that don’t retain odor) you may be able to go multiple days on
shirt, pants, underwear, socks.
On longer trips, bring a light collapsible bucket or large Ziploc and wash clothes in the
evening – dry one set on the outside of the pack while you walk in the other
Your base layer or your rain jacket and rainpants can double for cold weather walking.
Change when it warms up. Wear mid and outer layers to increase the warmth of your
sleep system.
Think about seams and waistbands rubbing under your pack, other
potential for chafing over hours of walking.
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Options:
Footwear
▪ Backpacking boots – stiff ½ to ¾ shank, high to mid-top,
thick grippy sole, reinforced toe-cap, partial or full leather
uppers –good support and stability, but relatively heavy
and hot
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Footwear
Options (continued):
▪ ‘Light Hikers’ – mid or low top, still relatively stiff with
thick grippy sole; protective toe-cap but less leather –
lighter, cooler, more flexible, but less durable, less stable
▪ Trail runners – low top, lightweight with lots of mesh,
more modest toe cap, grippy but thinner and more flexible
sole, but less durable, less stable
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Comparing Footwear Options
Boots:
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Stability for weak ankles
Stiff shank supports foot on very rugged terrain with less fatigue
Thicker sole for rougher terrain
Generally better support for the feet with a heavy load
More durable
Light Hikers or Trail runners:
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▪
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Lighter weight (“a pound on your foot is like 5 pounds in pack”)
Little break-in period
More comfortable
Very flexible - less blister prone in warm weather
Better suited for light loads, less rugged terrain
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Comparing Footwear Options
Other considerations:
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Waterproof (GTX) or not?
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How much mesh or fabric vs. leather in the uppers?
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Use in snow – kicking steps, fastening crampons or snowshoes
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Footwear – Fit
Fit is a very individual thing, but critical!
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Different brands have very different shapes
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Pay attention to the width of your foot as well as the length (women
with wide feet may find more choices in the men’s footwear)
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Heel cup should hold your foot securely but you should have a full
‘finger-width’ of extra room around the toes!
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▪
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May need to ‘size up’ 1-1.5 sizes above your normal shoe size!
Try on your boots/shoes with the socks and insole you plan to wear with them!
Buy your footwear from a vendor who will allow you to try them out
on an extended hike with weight, and return them if they aren’t
perfect.
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Shoe/Boot Inserts
Three general approaches
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Factory insoles – usually pretty basic
Supportive ‘hard’ inserts
▪ Custom orthotics
▪ Off-the-shelf options, such as Superfeet
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Softer, cushioning inserts
Consider carrying one of each type while learning! Swap if/when your
feet feel tired.
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Socks
In addition to poor-fitting boots, hot feet, wet feet and
friction against skin all contribute to blisters and other
problems!!
Some favor wearing two pairs of socks:
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Synthetic thin liner sock + outer, often thicker wool or synthetic sock
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Others prefer wearing thin ‘light hiking’ socks, some prefer thick
cushioning socks. Experiment to find your best combination!
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Merino wool is ideal – wick moisture away from skin, doesn’t absorb
odors. Don’t wear cotton!
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Foot Care
Best foot care is prevention
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Hike in new boots multiple times before a big trip!! If they hurt, trade
them in!!
Go with more flexible and breathable shoes if you can – and be sure
that they’re big enough!!
Tape the spots that seem prone to blisters before you go
Let your feet breathe, soak in cold water at breaks and lunch!
Change sweaty socks for dry ones at your lunch break
Once you’re out on the trail:
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ALWAYS treat ‘hot spots’ before they become blisters!
Have good blister treatment in your first aid kit!
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Thin moleskin or blister bandages (Compeed, 2nd Skin) plus good athletic or
medical tape (or some just use duct tape!)
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BREAK!
Meet your neighbors!
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Selecting a Backpack - Intro
Spectrum of features







Capacity
Fit: back, shoulder and waist
Shape and suspension
Pockets, compartments
Adjustability
Durability of fabric
Attachments
 “Ultralight”: <2 lbs
 Lightweight: 2-4 lbs
 Rugged: 5+ lbs
More features & ruggedness will usually come with more
weight – be clear about what you really need.
33
Selecting a Backpack - Considerations
 Overall capacity


Enough but not too much! 50-60L should suffice for most main-season
backpack trips. (May be listed like “45+10”)
This will depend on the gear you plan to carry – particularly volume of sleeping
bag and pad and your goals/ability to upgrade to more compact and light gear.
 Fit and ride – a very individual thing!!
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▪
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Choose a pack based on your torso length (Some are adjustable)
Waist belt should buckle across your navel and rest just above your
pelvic bones with 80% of the weight carried on the hip belt. Should
not lean out or high over your head.
Comfort is essential, and packs fit and ride very differently – try it out fully
loaded on a long hike or a 2-3 backpack trip before making a final decision
 Adjustment options

Good idea to have your pack fitted and adjusted by a knowledgeable person at
the store!
34
Selecting a Backpack
Other Considerations:
 Compatibility with your hydration system – bladder, water bottle
 Access to water, snacks, camera, sunscreen etc. without removing
your pack
 Separate pockets & lid vs. one large bag
 Ruggedness of suspension, fabric
 Versatility: room for climbing gear, straps for ice axe or snowshoes,
ease of strapping gear to the outside
35
Packing your backpack
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Distribution of weight: heaviest gear close
to body between your shoulder blades
Even load from side-to-side
Organize your gear to find things easily,
pack quickly
Load so that what you need next is on top
Many people like to use ditty bags of
different colors to organize gear & food
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Keeping your gear dry on rainy days
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Pack cover
Poncho
Pack liner (garbage bag or trash compactor bag)
Dry sacks
Inexpensive plastic bags can do the trick
If you don’t cover your pack, the pack material may get soaked and add a
pound or more to your pack weight.
Some newer packs are made with waterproof fabric!
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Staying Hydrated
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Good hydration is essential to staying healthy and
energized on the trail!
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This means drinking plenty of water through the day!
(more if hot, very cold, or high altitude)
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Your urine should be clear and abundant
General guideline from the Mayo Clinic – 3L/day for men, 2L/day
for women
Add electrolytes if you sweat heavily or if conditions are
very dehydrating (high altitude, very cold or very hot)
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Staying Hydrated
HOWEVER…
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Water is heavy --- 2.2 pounds per liter
Plan ahead, and only carry what you need between
available water sources.
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Each morning, study water source options for the day’s route and
make a plan based on reliable water (with a buffer)
Adjust for temperature, confidence that sources are flowing
Use water stops as a place for a break
Drink up in the morning and at each water stop – reduces the
amount you need to carry on your back!!
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Staying Hydrated
If you are going to collect water from lakes, ponds or
streams, you may want to filter or treat it before
drinking to kill protozoa and bacteria (viruses too if
traveling internationally).
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Staying Hydrated
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Water Treatment options
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Boiling
Filters
▪ Pump or squeeze
▪ Gravity
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Chemicals (iodine, chlorine dioxide)
UV Light (Steripen, Camelbak)
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Water Purification
Effectiveness
Method
Protozoa Bacteria Viruses Process
√
Boiling
√√
Water is boiled for at least 1 minute.
Filter
√
√
__
Water is strained through an internal
element by pumping, gravity or sip/squeeze
bottle.
Ultraviolet light
√
√
√
Water is exposed to UV light; takes about
90 seconds per 32 fl. oz.
Chlorine dioxide
√
√
√
Tablets are dissolved in water; requires 15
minute wait time.
√
Tablets, crystals or tincture are dissolved in
water; requires 15 minute wait time.
(Important: not for pregnant women or
people with a thyroid condition).
Iodine
√*
√
* Not effective against Cryptosporidium.
▪
From REI ‘expert advice’ article
42
Water Purification
Ratings
CATEGORY
Speed
Weight
Size
Ease of use
Maintenance
Reliability
Longevity
Quality of taste
Cost
Filters
4
2-3
2-3
2-3
3*
3
2-4
5
$75+
Gravity
filters
UV light
Chemicals
3
2-3
2-3
5
4
3
4
5
$50+
4
4
3
5
5
2-3
4
5
$70+
1-2
5
5
5
NA
5
3
2-4
$6.75+
5 = Excellent, 4 = Very good, 3 = Good, 2 = Fair, 1 = Poor
▪
From REI ‘expert advice’ article
43
Staying Hydrated
How to carry your water?
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Critical to be able to access your water without taking off your
pack!!
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Bottles – does your pack allow easy access?
▪ Nalgene– wide mouth makes it easier to collect
▪ Soda or Smartwater bottles are free and very light!
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Hydration bladder
▪
Can be challenging to check water supply, refill and reload into
a loaded pack; nozzles and attachment points can leak
* Consider water bottle in side pocket with
hose adapter!
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Food for the trail
Backpacking can be major endurance exercise!
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Can burn 2500-5000 calories in a day!
To sustain you through the day, eat calorie-dense foods every 2-3
hours, not just in 3 big meals
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Low water content also improves calorie density (calories per unit of weight)
Fats are your friend for calorie density and sustained energy
Options: nut butters, nuts, cheese, chocolate/M&Ms, bars, salami, dried fruit
▪
Keep snacks in a place that’s easy to access without removing your pack
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Trail lunch ideas:
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Pre-made sandwiches or wraps (no mayo or raw egg)
Crackers, pita or Naan bread with cheese, salami, nut butter, jelly or honey packs
Dehydrated potato, bean flakes or hummus can be rehydrated in cold water
Check out my Lightweight Food Planning and Prep classes for more ideas!
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Sanitation
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Relieve yourself well away from water sources, trails, campsites
▪
Bury it deep: 4-6” or more. Not always easy --- but think about the
other guy!
▪ Carry a lightweight trowel or snow stake for the purpose
▪
Pack out used toilet paper in a zip-loc bag if you can’t effectively
bury it. DO NOT BURN TP! (many fires start this way)
▪
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Always pack out used feminine hygiene products, “Wet Ones”,
disposable diapers – these do not decompose readily
Wash your hands WELL/use hand sanitizer liberally after
toileting, before cooking or eating - key to health of your whole
group
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Pacing your day
▪
Carrying your camp on your back gives you the
flexibility to choose how far to go in a day
(unless it’s an area requiring permits or with fixed camps)
▪
Be conservative about the distance you can cover until you have
experience with your comfortable pace
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Unless you’re an experienced distance-backpacker with a very
light pack, it’s best to choose a moderate, steady pace
▪
▪
Use water and food stops to the fullest – dry gear, air out/soak your feet, snack
and drink, take a bio-break
Many through hikers use early mornings and evenings to extend their miles
without having to walk faster
▪
There’s no shame in building in time to kick back at camp!
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Enjoy the journey, not just the “destination”
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Conditioning for backpacking
The best way to get in shape for backpacking is to put on a loaded pack and
start hiking!
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Begin with shorter, less strenuous hikes with a daypack or light backpack. Gradually
increase the length and elevation of your hikes and increase your backpack load.
As you begin to strengthen your lower body and improve your endurance, switch to
longer, more challenging hikes. Build up until you can do a full day comfortably with
your likely pack weight on the kind of terrain and distance you want to achieve.
Strength and Core Training are very valuable! Stair-steppers, elliptical
trainers for cardio and strength, weights for leg and core strength.
▪
Don’t neglect flexibility and balance work!!
Be patient and listen to your body. Sign up for trips you’re capable of.
Sign up for our ‘Conditioning for Hiking and Backpacking’ classes and
develop a personal training program tailored to your needs!
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Learn basic navigation skills to Stay Found!
▪ Get a good topographic map of your trail - learn what the lines and
symbols mean, how to orient yourself and the map
▪ Review it before each trail day and regularly as you go along – practice
“reading” the terrain, route and distance you’ve traveled by relating your
map to the “real world” using natural or artificial boundaries, junctions,
streams, other features
▪ Learn how to use watch, compass, altimeter with your map to figure out
where you are
▪ DON’T RELY ON GPS ALONE. Batteries and satellite links can fail.
Check out our hands-on ‘Staying Found’ navigation class for
hikers and backpackers!
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First Aid
▪ Two categories of First Aid gear
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Stuff you might need along the trail
▪ Tweezers, antibiotic cream, bandaids, blister treatment, anti-inflammatories
▪
Stuff you carry and hope to never use
▪ Major wounds, bone breaks, etc
▪
Carry enough first aid gear to be able to deal with major issues, such as a
bleeding wound, bone break or hypothermia, for as long as it could take
to get yourself out.
▪
Build your own kit with gear you know you need – learn how to use it!
▪
Be prepared with a game plan before each trip for how you’ll handle an
emergency! Ten essentials, exit routes, communication, leave itinerary and
contact info with someone at home.
▪
Take our ‘Trail Emergency Preparedness’ class, a Red Cross CPR-First
Aid class, or one of the excellent Wilderness First Aid classes
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Next Session
▪
Today we’ve focused on the “On Trail” experience
▪
Next session covers concepts and gear for camp, plus
details on how to find and sign up for trail
maintenance/stewardship trips
▪
▪
Next Thursday evening March 30 at 6:30PM, at the Montlake
Community Center
Check the B3 “Course Resources” for some handy
background materials
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Questions?
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