Leadership in the Valley Update #3
Greetings!

We're now up to 18 participants!  There's room for a few more, so ask a friend to join you.  Past updates (like Updates #1 and #2 if you missed them) are posted to our e-mail archive page.
 

 Just a few quick update items for you...

  • Budget limitations have caused a slight change in schedule, which actually may work out better all around.  This event now starts at 0600 on Monday 12 March 2012 with an orientation in Luce 101. Then we'll get in vans and drive to Kernstown Battlefield enroute to the trailhead.   You'll find the updated schedule at the end of this e-mail and on the event webpage.
  • On Tuesday 07 February 2012, the OMNA Team will be on the yard running an informal backpacking clinic.  We'll have our gear with us and will be set up from 1000-1400 in the boxing area up on the third deck of MacDonough.  Please feel free to come by and meet us and ask any questions about anything (especially backpacking).
  • Also on 07 February 2012, Dr. Jessica Mohler, nutritionist and sports psychologist, will join us from 1245-1315 at the backpacking clinic with a presentation on what kind of chow to pack.  To help you start thinking about what food you'll carry, the Nutrition Department at OMNA has come up with some "food for thought" for you in the article below.
  • As we mentioned last time, please read all you can about the Blue Ridge mountains with emphasis on leadership in the Valley campaign of 1862,
We look forward to hiking with you!

Dr. Joe Thomas (USNA)
J.D. Baker (OMNA)
Eric Carlson (OMNA)
USNA supported by OMNA International
Contact Us by e-mail
FOOD FOR THOUGHT...

 

Remember that food is fuel!  You get to decide what kind of fuel you'll run on!

 

  

Estimated Baseline Calorie Needs:

120 lbs ----- 1600 calories/day

140 lbs------1900 calories/day

160 lbs------2200 calories/day

180 lbs------2500 calories/day

200 lbs------2700 calories/day

220 lbs------3000 calories/day

 

Backpacking is a high intensity activity and can burn up to 400-600 calories/hour.

The average male hiker doing 20 or more miles each day will burn at least 5000 calories/day.

 Calorie Distribution: 50%-60% Carbohydrate

                                     30%-35% Fat

                                       15% Protein

 Be sure to pack light but calorically dense foods such as:

GORP (Trail mix) - mix nuts, seeds, dried fruits, chocolate, cereal- each cup can provide up to 700 calories

Snickers- a less expensive energy bar , each king size bar provides 510 calories

Peanut  Butter- 2 tablespoons provide 190 calories

Tortillas/Wraps

Bagels

Foil packed Tuna

If you can cook ,you can take macaroni and cheese (forget the instructions and mix with 2 cups boiling water and the cheese packet) or Lipton sides (mix with 1.5 cups boiling water)

 

Snack often while on the trail: (25-50 grams of carbohydrate every 1-2 hour)

Examples that will provide 20-30 grams of carbohydrate

Dried apples - 7 pieces

Prunes- 5 pieces

Raisins- 2 tablespoons

Pretzels- 1 ounce

Graham crackers- 4 squares (1 whole cracker)

Plain Bagel- � bagel

Banana chips- 1 ounce

Plain M&Ms- � package

Granola bar

Crackers- 10 crackers

Schedule

02
Where:

Appalachian Trail
Front Royal to Waynesboro, VA
Shenandoah National Park
3655 US Hwy 211 East
Luray, VA


Driving Directions

DIrections above are to the National Park HQ.

Transportation to Front Royal and return to Annapolis from Waynesboro will be by USNA Bus.  We'll walk in-between!


When:

Start time:
Monday March 12, 2012 at 6:00 AM EDT

-to-

End time:
Friday March 16, 2012 at 6:00 PM EDT 

Cracker Box

OMNA
 

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