Questions we hear often at O.A.R.S. come from guests who have signed up for a Grand Canyon rafting trip, and they want to know how best to prepare for their hike into or out of Phantom Ranch. They also are curious about how best to prepare for any hikes they may participate in while on their Colorado River trip.

I had the good fortune of hiking this week with Carrie Aronson, our Private and Charter Trips Manager, so I quizzed her about how best to prepare for a Grand Canyon hike. Carrie has tremendous experience in and around the Grand Canyon. She has hiked into and out of the Grand Canyon many times; she has been down the Colorado River through the Grand Canyon 13 times (10 of which she rowed her own boat); and her husband currently guides Grand Canyon dory trips with O.A.R.S.

I also checked in today with our resident expert on all things Grand Canyon rafting trips – our long-time GC Adventure Consultant – and we (well -THEY- actually) came to the following conclusions…

(Bear in mind that if you are hiking into or out of the Grand Canyon on the 9.7-mile Bright Angel Trail, it may well be the single most difficult day hike of your life. Build up your cardio stamina: hiking out of the Grand Canyon may try even the fittest of hikers. I refer you to the O.A.R.S. website for additional details.)

That being said, here are some tips to help you prepare for what will most certainly be your ultimate whitewater experience!

—There’s nothing like the real thing…if you have access to steep trails, get out and use them as much as possible. Throughout a lengthy hike, remember to stop frequently to drink fluids and to stretch. It is imperative that you remain sufficiently hydrated!

—If you do not have access to trails or hills, try running or walking up and down bleachers, subways or stairways.

—It’s probably best if you can wear a daypack with some weight inside. You will need to carry a small daypack with water (2-3 quarts or more depending on the season), snacks and sunscreen during your hike into or out of The Canyon. We would suggest ‘practicing’ walking with a small pack containing weight. If you are not accustomed to doing so, or are out of practice, start soon - and slowly, and increase the weight and distance gradually. Try wearing your backpack up and down stairs, to work… or doing the house cleaning!

—For hikers going ‘down’ into the canyon, practice more ‘down’ than ‘up’ – it will make a difference in your comfort level on the first few days of the trip. (Office workers – take the stairs from level 44 to the ground floor – every day between now and your departure date.)

—If you do have real concerns about your knees, you may want to use collapsible walking poles.

Here are various leg exercises to help strengthen your legs…

Squats: Squats are excellent for the development of the quadriceps muscles and the gluteus muscles of the buttocks, which help stabilize the knees. Stand 12 to 18 inches away from a wall (facing away from the wall). Place your feet shoulder-width apart. Lean back against the wall and slide the back down the wall while bending the knees. Do not bend the knees more than 30 to 45° (this should not hurt the knees). Hold for a count of 5. Stand up. Repeat 10 times. (Your knees should never extend past your toes!)

Straight leg raises: This is an excellent set of exercises that can strengthen all the muscles of the upper leg. There are four different straight-leg exercises to strengthen the four sides of the upper leg.

Quads strengthening - While lying on your back, lift your leg straight up to about 6 inches. Hold for 10 seconds and slowly lower. Repeat 10 times. Alternate legs.

Hamstring strengthening - While lying on your stomach, raise your leg backward about 12 inches. Hold for 10 seconds and slowly lower. Repeat 10 times. Alternate legs.

Abductor strengthening - While lying on your side, raise your leg 12-18 inches. Hold for 10 seconds. Slowly lower. Repeat 10 times. Switch sides and repeat.

Calf raises: Calf raises can be done freestanding on just about anything raised up (e.g. stairs, blocks, books, etc.) or even from the floor. Start with your heels down as far as possible in a good stretch. Keep your knees straight and stiff but not locked. Rise up onto the balls of your feet and squeeze, moving only at the ankles. They can be done one leg at a time as well. This is a more advanced variation for those who have built up some strength in the calves.

These are just a few suggestions to help you enjoy your outdoor experience. Please let us know if you have any other ideas you would like to share with other O.A.R.S. guests.

(As with any exercise regimen, check with your doctor first to make sure it is appropriate for you. Do not try too much at one time. Gradually build your strength and keep at it! Many people may start off strong with an exercise program but do too much too quickly, and become too sore. Be patient and take your time.)

Great question Kris!

Water has an intrinsic color, and this color has a unique origin. This intrinsic color is easy to see, as can been seen in the Caribbean Sea and in Colorado mountain lakes. Pure water and ice have a pale blue color, best seen at tropical white-sand beaches and in ice caves in glaciers. Because the absorption, which gives water its color is in the red end of the visible spectrum, one sees blue (the complementary color of orange) when observing light that has passed through several meters of water. This color of water can also be seen in snow and ice as an intense blue color scattered back from deep holes in fresh snow. The river color depends on the source of the river and the collection of water in the water cycle, i.e., precipitation, ground water, surface runoff or glacial silt.

Blue river water. Basically water is a blue colored chemical. Suspended particles reflect blue tinged light back up towards the surface.

Salmon River, Idaho

Turquoise-colored river water traditionally is a result of rock flours and glacial sediment suspended in the water.

Chilko River, British Columbia

Green-colored river water is usually derived from algae.

Navua River Gorge, Fiji

North Fork American River, California

Brown river water means that there are muddy streams running into the river, and there are high turbidity levels with suspended solids.

Colorado River, Grand Canyon

Thanks for your question Bill!

The name of the boat is a cataraft - and unfortunately, we do not have any trips where passengers can ride in one. The “cats” are used as safety boats on the Futaleufu River in Chile, and we have one here in California for use as a safety boat on high-water Tuolumne River trips.

On a personal note: I have a little 13-ft cataraft that I use for my own trips, and I love its mobility. I feel like a water bug because the boat maneuvers so easily. It does get a little lonely at times, but then I can row over to a friend’s boat when I need the company.

Debbie Howard, our mega-experienced O.A.R.S. Adventure Consultant, recommends the Green River, the Gorges of the Lower Salmon or the Rogue River, because they are all great rivers for grandparents and kids aged 11 & 14. We bring along inflatable kayaks on all three of these river trips. Even the Main Salmon or Hells Canyon of the Snake River in Idaho would be good if you plan to go in July or August. If you prefer a lodge-based vacation, Debbie recommends our Kootenay Multi-Sport that includes lake kayaking as well as whitewater rafting, mountain biking and hiking.

If you would like specific trip information or would like more detailed information about each of these trips, I would encourage you to email our Adventure Consultants directly at info@oars.com or call our office at 1-800-346-6277.

Thank you for your great question JoAnn! I forwarded it to O.A.R.S.’ 13-year veteran, Debbie Howard. Simply put, Deb has encyclopedic knowledge of all our trips. (She has experienced 13 of them herself.) Here’s her reply:

“Our Main Salmon adventure in Idaho is a great place to be if you plan to travel in June or July. Our Middle Fork of the Salmon River adventure would be a great option if you plan to travel late July through August.  Both trips include a variety of boat options (oar rafts, paddle rafts, duckies/inflatable kayaks), wonderful side hikes, opportunities to soak in natural hot springs and outstanding wildlife viewing! If you plan to travel in May or June, I would recommend our Yampa River or Green River adventures through Dinosaur National Park, in Utah and Colorado. These trips also include a variety of boat options and abundant hiking opportunities to pictographs, petroglyphs and waterfalls. Each of these adventures generally draws many families with teens.”