Xtreme Hike 2018- Snowshoe, WV- Sept 22nd

Xtreme Hike 2018- Snowshoe, WV- Sept 22nd

The Cystic Fibrosis Foundation’s Xtreme Hike program takes hikers through some of the most scenic trails in the nation to raise funds and awareness for cystic fibrosis.  Xtreme Hike is about reaching new heights physically and philanthropically.  It is a journey of passion, determination, and personal triumph, as much as it is an opportunity to make a difference in the lives of people with cystic fibrosis.

The Metro DC Chapter’s Xtreme Hike will take place in Showshoe, WV among the beautiful the Allegheny Mountains. All hikers will enjoy accommodations for three days and two nights at Snowshoe Resort.  This includes an energizing, pre-hike dinner, post party dinner and a “Victory” breakfast on Sunday.  As participants prepare for the physical challenge, hikers are encouraged to raise $2,500 through their personal and social media campaigns.  The Xtreme Hike is limited to 75 people.

The journey of participation includes:
•    Three months of training hikes
•    Daily workout calendar
•    Accommodations for 3 days and 2 nights
•    Transportation to and from the trail on Hike day
•    Aid stations along the trail stocked with refreshing food and beverages
•    Official Xtreme Hike wicking shirt
•    Pre-hike pasta party
•    Prior to sunrise hike breakfast
•    Post hike dinner and reception
•    Victory breakfast

The journey starts the moment you sign up. You will receive personal coaching, participate in training hikes and connect with a community of people who share your aspiration to reach new heights


Date: 09/22/2018
Check-in: September 21, 2018, 4:00 PM
Start Time: September 22, 2018, 4:30 AM
Trail Mileage: 25 Miles
Location: Snowshoe Resort, Snowshoe, WV

Contact with any questions or if you need more information

Event Coordinator Name: Erin Leahey
Event Coordinator Email:eleahey@cff.org
Event Coordinator Phone:301.215.7421

Hiker’s trail Etiquette

Here is a great reminder article about hiking trail etiquette from Patrick Allen

The Hiker’s Guide to Trail Etiquette

Hikers trudge along the popular Maroon Bells hiking trail outside Aspen, Colorado.
Photo: Patrick Allan

It might feel like there aren’t any rules out in the great outdoors, but there are certainly guidelines you should follow. Whether you’re new to hiking or always been confused about the dos and don’ts of the trail, this guide will clear things up.

Hikers Going Uphill Have the Right of Way

Hiking uphill is harder than hiking downhill most of the time. And when people hike uphill, they tend to have a smaller field of view because they’re usually looking down at their footing. That’s why it’s important you give hikers on their way up a slope the right of way. If you’re heading down a narrow trail and you see hikers coming up, step aside and let them continue without breaking their gait. That said, it’s the uphill hiker’s call. If they choose to stop and wave you down, go for it.

Watch for Mountain Bikers and Horses

Generally speaking, mountain bikers should yield to all hikers (they know never to expect you to yield). That said, it’s often best to watch for them and step aside when you see them, especially if they’re flying down the trail or working hard to climb a steep incline.

If there are horses on the trail, everyone should yield to them. Get out of their way, give them as much space as you can, and avoid making any abrupt movements or loud noises as they pass. You don’t want a startled horse kicking your teeth in.

Hike Single-File When In a Group

Group hiking is a fun activity, be it with friends, family, or some sort of organization, but you don’t want to clog up the trails and ruin the fun for someone else. If a trail is narrow (most are), hike single-file. However, if a trail is much wider and you can leave room for people to pass, it’s alright to hike next to each other.

The Slowest Hiker Should Lead

When you’re hiking as a group, it’s best to keep everyone together. If you have the fastest hiker leading the group, they’ll leave everyone behind. If you have the slowest hiker in back, they could get lost or hurt and nobody would know. For safety, have the slowest or most inexperienced hiker lead. That way if they have to stop, the whole group can stop together. Think about it—the slowest hiker will probably need breaks more than anyone else. But if they’re in back, they’ll only have time to catch up every time the group stops and they’ll never get to actually rest. There’s an old Boy Scout saying worth keeping in mind: “We hike as fast as the slowest man.”

It should be noted, however, that this method of group hiking is up for debate. It’s not necessary for some groups, and it can be frustrating for experienced hikers to get stuck behind a slowpoke. Sometimes it’s better to split a group into smaller groups so the fast hikers can go their speed and the slower hikers can take their time. Ask your group how they feel and see what’s right for you.

Watch Your Volume

People go hiking for exercise, but also to get in touch with nature and its many peaceful sounds. Nobody wants to hear you yelling to create echoes, shouting lewd jokes at one another, or playing music on your phone. It’s especially rude to blast music from a bluetooth speaker in your backpack while you hike. Get some headphones, bro. Nobody cares what your latest jam is—we want to hear birds, and water, and wind through the trees.

Stay On the Trail

You will constantly be tempted by scenic spots and what looks like other almost-trails as you hike, but it’s vital you stay on the main trail. You trample vegetation and erode dirt and rock when you walk off the trail, and that can screw up the local ecosystem, making it less likely for anyone to see wildlife or interesting flora. If everyone stays on the trail, the area will stay looking as beautiful as can be. But if everyone goes off the trail, it will gradually be destroyed.

Step Aside to Take Breaks

While you shouldn’t go too far off of the main trail, you shouldn’t stop to take a break in the middle of the trail either. If you need to stop to get some rest, take a photo, or grab a snack from your pack, step aside so others can easily pass you. That means you shouldn’t stop somewhere where that isn’t possible. Make sure there’s plenty of room.

Follow the Seven “Leave No Trace” Principles

The Center for Outdoor Ethics has created a great list of seven rules everyone should follow anytime they’re out in the wild. There’s a lot to go over—mainly about properly disposing waste, rules for relieving oneself, where you should and shouldn’t camp, don’t take things from the trail, etc.—so head to the link to check it out. When in doubt, remember this mantra: take only photographs, leave only footprints.

Say Hello

Hiking is a social activity, whether you want it to be or not. It’s polite to say hello to anybody you encounter on the trail. You don’t have to stop and chat about your hopes and dreams, but it’s nice to acknowledge one another. It’s also a safety issue. You want people to remember seeing you, and you want to remember the people you see. If you or somebody else goes missing, someone can offer clues to help.

It’s also the easiest way to find out who should step aside, or let someone know you’re passing them. A simple hello lets them know that you’re there, that you acknowledge them, and that you’re ready for whatever maneuver is needed.

Check the Trail’s Guidelines

No matter what, always read the trailhead guidelines. Most trails have the same rules, but some might have specific rules for that trail. Maybe dogs aren’t allowed or must be leashed at all times, perhaps there’s an abundance of bears in the area and one should remain alert, or maybe ticks have been especially problematic as of late. It only takes a couple minutes to read the signs.


Join us for Our June 16th Kick-Off/Informational & Fun Night Hike (Click here for more info)

Date: June 16thTime: 7:00 PM
Leaders: Jo Meszoly & Martin Miller

Home of Martin Miller & Jo Meszoly
Farm House- 6753A Dickerson Rd Dickerson, MD 20842
Leaders: Jo Meszoly & Martin Miller, mmiller6753@gmail.com

RSVP required

Join us at our Xtreme Hike Kick-off event and welcome party at the farm and home of Martin and Jo. The group will meet around dusk and after a short period of socializing will hike 3 miles of farm land in the dark. During the hike, we will talk about local wildlife and enjoy the sounds of nature. After the hike, we can relax by the fire pit and enjoy a few beverages and some food.

Highlights of this event include meeting the Xtreme hike Crew who will offer advice, ensure you are training, and help you reach your fundraising goals. Family & friends are welcome. Please try your best to make this event – we had a blast the last few years and hope to continue this tradition as we move into planning 2018! Hope you can make it.

Please contact Erin Leahey with any questions: eleahey@cff.org or 301-657-8444

Business Card_Senior



Night Hike 1


How many calories do you burn when hiking with a backpack?

Hiking is hard when you add some elevation to it.  How about when you add a heavy backpack?

The Ultimate Backpacking Calorie Estimator
from -Alex Hutchinson Jun 6, 2018


Military researchers have spent years calculating the energy cost of hauling a pack in various conditions. Here’s how to use what they’ve found.

In a special session on military physiology at last week’s American College of Sports Medicine conference, two teams of researchers presented new data on something called the “Pandolf equation,” which has been used since the 1970s to estimate how much energy it takes to hump a pack. A British team explored how load distribution patterns affect the estimates, since modern soldiers carry weight in different places thanks to things like body armor, instead of having their full load crammed into a backpack. And a U.S. Army team looked intodifferences between men and women, since women are now filling combat roles that require carrying heavy loads.

The results of these studies are mildly interesting. (In brief, modern soldiers burn more energy than the equation predicts, because it’s more efficient to carry loads on your back. And men burn more energy than women while carrying a given weight, but the equation isn’t quite right for either.)

But the real revelation to me was the original Pandolf question. Here’s a simple tool that tells you how many calories you’re  burning as a function of your weight, your pack’s weight, your hiking speed, the incline of the slope you’re walking on, and the nature of the terrain. Amazing! Even if it has some mild inaccuracies in the absolute numbers it calculates, it offers an objective way of answering some of the logistical questions that you face when planning a backpacking trip. How much extra energy will it cost you to haul an optional luxury like your camp chair? How much will you slow down on a prolonged climb or in sandy terrain if you maintain a roughly constant effort level? What’s the most efficient speed if you’re carrying a particularly heavy pack? Or a particularly light one?

I spent some time playing around with the equation to see what it tells us, using the example of a 150-pound person carrying a 50-pound pack at 4 miles per hour on a gravel path as the reference case. The equation itself isn’t particularly revealing, but for the record here it is:

M = 1.5 W + 2.0 (W + L)(L/W)2 + n(W + L)(1.5V2 + 0.35VG)

Here M is the metabolic rate, which is how quickly you’re burning energy. This equation gives you a value in watts, but that’s easy to convert to other units like calories per hour.

The inputs into the equation are:

  • W: your weight (kg)
  • L: the weight of your pack (kg)
  • V: your hiking speed (m/s)
  • G: the grade of any incline (%)
  • n: a “terrain factor” that adjusts the results for different surfaces (for example, a paved road has a terrain factor of 1.0, but a gravel road is 1.2, since it takes more calories to walk on a soft or uneven surface)

For the equation to work as written, you have to use the units I’ve listed above. For the remainder of this article and for the interactive calculator at the bottom of the page, I’ve converted to pounds for the weights and miles per hour for hiking speed.

So if you plug my reference case numbers into the equation, you find that this hypothetical hiker (let’s call him “Alex H”) is burning about 555 calories per hour. That means that over a six-hour hiking day, he’d be burning 3,330 calories. That’s a lot of GORP.

To be fair, not all of those calories are directly related to hiking. Notice that the equation has three terms in it. The first term reflects the energy cost of simply standing still, supporting your own weight. In this case, that’s 88 calories per hour. The second term reflects the energy of standing still with a pack on. The pack adds another 17 calories per hour. And the third term is where the action is, incorporating the energy needed to walk at a given speed, with the effect of gradient and terrain included—in this case, an extra 450 calories per hour.

That gives us a baseline estimate of the caloric demands of backpacking, so now we can explore what happens when the conditions change. For example, what is the effect of increasing your pack weight between 20 pounds and 100 pounds (shown along the horizontal axis)? And how does that change if you walk at different speeds from 1 mph to 5 mph (shown with different lines)?


Admittedly, the conclusions here aren’t earth-shattering. The heavier your pack, the more energy you burn. At 4 mph, doubling your pack weight from 40 lbs to 80 lbs increases your calorie burn from 526 per hour to 657 per hour, an increase of about 25 percent. You pay a steeper penalty for adding 20 pounds to a heavy pack than to a light pack.

This could be useful to know for trip-planning, for example, to figure out how far you can reasonably expect to make it in a given amount of time. But if you’ve already decided how much distance you’re going to cover, then you have to consider that the faster you hike, the less time you’ll spend hiking. That means that hiking faster might sometimes actually be more efficient overall, since you’re burning more calories but for a shorter time. So let’s look again at the same data, but expressed as calories per mile instead of calories per hour:


Now things get a little more complex. In this case, the two worst options are the slowest (1 mph) and fastest (5 mph) hiking speeds, with the best options somewhere in the middle. Some of the lines cross each other, so it’s hard to figure out why this is. To get a clearer picture, let’s look at the same data one last time, but this time switch things around so that hiking speed is on the horizontal axis and pack weight is shown with different lines:


This shows that walking really slowly is inefficient, particularly if you’re carrying a heavy pack. That makes sense: if you take too long to cover your distance, you’re spending unnecessary time with a big pack weighing you down. So going faster is more efficient—but if you keep speeding up, the cost of trying to walk fast takes over. The sweet spot between walking too fast and supporting the pack for too long, in this sample case, is between 2 and 3 mph. The heavier your pack, the faster the optimal walking speed gets.

It’s important to note that this analysis is only considering the energy cost of walking with a pack. There are other factors that make backpacking hard. For me, at least, keeping a heavy pack on for long periods of time gets uncomfortable no matter how well-fitted it is. My hips and shoulders start to fatigue and sometimes chafe. So I generally find that I prefer a faster-than-“optimal” speed, which burns some extra calories but minimizes the amount of time I need to keep the pack on. Still, these graphs give you some ideas of how the energetics of backpacking change as you adjust parameters like pack weight and walking speed.

There are other factors we can play around with. For example, how does calorie burn change as a function of slope? Here’s some data for my reference case at slopes from 0 to 15 percent, with walking speeds from 0.5 to 4 mph shown along the horizontal axis:


Yes, it takes a lot more energy to walk uphill. But we can extract some more useful information, too. Let’s say you’re used to schlepping along at 4 mph with a 50-pound pack on level ground. Now you’re planning a trip that will involve some prolonged uphill. What speed should you expect to maintain if you plan to expend roughly the same amount of effort (or, more specifically, the same amount of energy)? At a 5-percent grade, you’d have to slow down to 2.9 mph. At a 10-percent grade, it would be 2.2 mph.

The last detail I’ll pull out is the effect of terrain. All of the above calculations have used a “terrain factor” of 1.2, which is what the Pandolf equation recommends for gravel or dirt roads. But those numbers can change pretty dramatically if you’re on other surfaces. A paved road has a terrain factor of 1.0; swamp has a terrain factor of 3.5. (There’s been lots of research and debate on the appropriate terrain factors over the years; I’m using values from a 2015 paper on the topic.)

Here’s the calories-per-mile data for various terrains at three different speeds between 2 and 4 mph:


You can see that bad terrain takes a disproportionately big toll at faster speeds. If you’re planning a route through difficult terrain and you don’t factor in a significant slowdown, you’ll be pushing yourself very hard to stay on pace. If you’re clipping along at 4 mph on a gravel path, then come to a section of ice (terrain factor 1.7), you’ll slow down by about 15 percent to 3.4 mph if you maintain the same energy output. Sand is a little more complicated: its terrain factor is (1.5 + 1.3/V^2), meaning that it changes with hiking speed, so that the slower you go, the harder it gets.

So that’s the Pandolf equation. Exactly what it tells you will depend on the specific details of your trip, which is why we’ve designed a simple calculator that allows you to calculate your own caloric cost. Simply plug in your weight and your pack’s weight (in pounds), your hiking speed (in miles per hour), and the grade you’ll be hiking on (in percent), and select one of the terrain options, and the calculator will estimate your caloric cost in calories per hour and calories per mile. Have fun playing with it… and always pack an extra day’s food just in case.

Fun Training Hikes

Xtreme Hike DC Metro is a group of people that love getting together to hiking some of the most scenic trails in the DC Metro throughout the year.

This group is also used for people that train for an event called Xtremehike- Supported by the Cystic Fibrosis Foundation- which is a one-day charity hike that ranges between 21 to 31 miles on some of the most scenic trails in the DC Metro area.

More info on XtremeHike- www.xtremehike.com

Our join our meetup group- https://www.meetup.com/Xtreme-Hikers-Hiking-for-a-cure-of-Cystic-Fibrosis/


Why We Hike?

There is no cure for Cystic Fibrosis and at present, the average life expectancy of someone living with CF is around 37 to 38 years of age.

While this is a sobering statistic, many CF patients are far exceeding that average, thanks to advancements in physical therapy protocols and medications targeted at fostering lung health. The mission of the Cystic Fibrosis Foundation, a nonprofit, donor-supported organization, is to improve the quality of life for those living with this disease and fund research to find a cure. The Foundation receives no federal funding to accomplish its aggressive goals

About the Xtreme Hike

The event consists of either a 10 to 12 mile or 25-30 mile hike, in a single day, through some of the most beautiful mountains and terrain along the East Coast.


The ultimate goal of Xtreme Hike is to fund research to help those with Cystic Fibrosis live longer lives and to one day, find a cure. But there’s so much more to this event. Xtreme Hike is about reaching new heights — both physically and philanthropically. It’s a journey of passion, determination, and personal triumph, as much as it is an opportunity to make a difference in the lives of those living with CF

Xtreme Hike 2017

Date: 9/22/2017-9/24/2017
Check-in: Friday at 3 p.m.
Start Time: Saturday at 5 a.m.
Trail Mileage: 22 Miles
Location: Wintergreen Resort,
Nellysford, VA
Event Coordinator Name: Jenna Vince
Event Coordinator Email:jvince@cff.org
Event Coordinator Phone:301-657-8444  ext. 202

The Cystic Fibrosis Foundation’s Xtreme Hike program takes hikers through some of the most scenic trails in the nation to raise funds and awareness for cystic fibrosis. Xtreme Hike is about reaching new heights physically and philanthropically. It is a journey of passion, determination, and personal triumph, as much as it is an opportunity to make a difference in the lives of people with cystic fibrosis.

The Metro DC Chapter’s Xtreme Hike will span a 22 mile route throughout the wilderness of the Blue Ridge Mountains of Virginia. All hikers will enjoy accommodations for three days and two nights at Wintergreen Resort. This includes an energizing, pre-hike pasta party, pre-hike breakfast, post party dinner and a “Victory” breakfast on Sunday. As participants prepare for the physical challenge, hikers are encouraged to raise $2,500 through their personal and social media campaigns. The Xtreme Hike is limited to 75 people.

’17 Xtreme Hike Info Session (Click for more info)

We realize that not everyone understands what Xtreme Hike is and what it offers. For example, there are ways to cut the hike short for people concerned about going the full distance. Or, people may think that we are a group of serious hikers that are only looking for like-minded people – not true! Most of us are balancing work and life, but are looking to find a little time to get in shape.

Our webinar is a great way to learn more, and find out what Xtreme Hike is all about.

Mark the date (Thursday, July 20th at 6:00 pm) and join the web conference to find out more.

To RSVP, please contact Jenna Vince at jvince@cff.org. Call-In Information:

Call-In Number: 1.888.240.2560
Meeting ID: 363594159

Here is the link to the conference

Or https://bluejeans.com/363594159/3491?