Fitness Tips for the Lost City Trek 3 Days: Train Like a Pro for Colombia’s Jungle

Preparing for a trek as challenging as The Lost City Trek in Ciudad Perdida Colombia 3 Days requires more than just enthusiasm—it demands a focused fitness regimen. When I decided to take on the 3-day expedition, I knew that physical preparation was key to fully enjoying every moment of the adventure.

In this article, I’ll share my 4-week training plan along with practical fitness tips and hydration hacks to help you train like a pro for Expedición Ciudad Perdida’s jungle journey.

Week 1: Building a BaseStart with a focus on endurance and mobility. Incorporate daily activities such as brisk walking or light jogging for at least 30 minutes. I began with simple stair climbs and bodyweight exercises like squats and lunges. These exercises help build lower-body strength, which is essential for navigating steep trails and the 1,200 stone steps of Ciudad Perdida Colombia.

A few days a week, add gentle stretching routines to improve flexibility and prevent injuries. Remember, the goal of week one is to build a solid fitness foundation without overexerting yourself.

Week 2: Strength and EnduranceBy week two, increase the intensity of your workouts. Add weighted exercises—such as carrying a backpack with extra weight during your walks—to simulate the load you’ll be carrying on The Lost City Trek. I found that incorporating intervals of brisk walking or jogging followed by short bursts of running was particularly effective in boosting my cardiovascular endurance.

Keep a close eye on hydration during these workouts. I started drinking an extra glass of water before and after exercise, and I experimented with electrolyte tablets to maintain a proper balance. Proper hydration is key, especially when training for the humid conditions of Ciudad Perdida Colombia.

Week 3: Simulated Trek TrainingNow that you’ve built strength and endurance, it’s time to simulate the actual conditions of the trek. Find a local hiking trail with varied terrain or use a treadmill set to an incline. Aim for longer sessions—around 60 to 90 minutes—focusing on steady, consistent effort.

During these simulated hikes, practice pacing yourself and take short breaks when needed. I learned that maintaining a steady pace is far more effective than sprinting in short bursts, as it conserves energy for the most challenging parts of the trek. Document your progress in a training journal; it’s motivating to see improvement over time.

Week 4: Taper and RecoveryThe final week before your expedition should focus on tapering your workouts to allow your body to recover and be fully energized for the trek. Reduce the intensity and duration of your workouts by about 30%, and focus on light stretching and short walks.

Use this time to refine your gear, double-check your packing list, and mentally prepare for the adventure ahead.

Hydration Hacks and Nutrition TipsThroughout your training, proper nutrition plays a vital role. Incorporate a balanced diet rich in lean proteins, complex carbohydrates, and plenty of fruits and vegetables.

I found that meals like grilled chicken with quinoa and a side of mixed vegetables provided the sustained energy needed for intense training sessions. Avoid processed foods and sugary snacks, as they can lead to energy crashes.

Keep a water bottle with you at all times and set reminders to take regular sips, especially during longer workouts. Experiment with homemade electrolyte drinks by mixing water with a pinch of salt, a squeeze of lemon, and a bit of honey. These natural solutions are both effective and easy to prepare.