To complete even just one of these trails is significant, but to attain the Triple Crown of Hiking is a monumental achievement that encompasses three of America’s most renowned long-distance trails: the Appalachian Trail (AT), the Pacific Crest Trail (PCT), and the Continental Divide Trail (CDT). Completing all three trails covers approximately 7,900 miles and traverses 22 states, offering hikers an unparalleled experience of the country’s diverse landscapes.
Understanding the Triple Crown Trails
Pacific Crest Trail (PCT): Extending roughly 2,653 miles from the Mexican border in California to the Canadian border in Washington, the PCT showcases the beauty of the Sierra Nevada and Cascade mountain ranges.
- Most people complete the Pacific Crest Trail in about 4 to 6 months, with many planning on roughly 5 months for a thru-hike. This timeframe can vary based on factors like hiking pace, weather, and the number of rest or “zero” days taken. For example, while a few speed-hikers have finished in under 100 days, the average hiker’s journey tends to fall within that 4–6 month window.
- For most hikers aiming to complete the trail in about five months, a daily average of roughly 17 to 20 miles is common. Many experienced thru-hikers push for 20+ miles on easier terrain (like parts of the desert), while tougher sections or a more relaxed pace might bring your average closer to 15 miles per day. Ultimately, your ideal daily mileage depends on your fitness, the terrain, weather conditions, and how many rest or “zero” days you plan to take.
Continental Divide Trail (CDT): Covering approximately 3,028 miles, the CDT follows the Continental Divide from New Mexico to Montana, presenting hikers with high-altitude challenges and breathtaking vistas.
- Most people typically take about five to six months to complete a CDT thru-hike. Many hikers aim to finish in roughly 150 days—with built‐in rest days—so while some may finish a bit quicker, six months is a common target to stay ahead of worsening weather conditions.
- Most thru‐hikers on the CDT aim for roughly 20–25 miles per day on average. This pace generally helps you stay on schedule in a relatively short hiking season while accounting for challenging terrain, occasional rest or “zero” days, and necessary stops for resupply. More experienced hikers—especially on the easier, road-walk portions—might push to 30 miles in a day, but 20–25 is a realistic target for most.
Appalachian Trail (AT): Stretching about 2,194 miles from Georgia to Maine, the AT meanders through the Appalachian Mountains, offering dense forests, rugged terrains, and rich biodiversity.
- Most people complete a thru‑hike of the Appalachian Trail in about 5 to 7 months, with many averaging close to 6 months. The exact time depends on factors like your daily mileage, how many rest days (often called “zero days”) you take, and the trail’s varied terrain. While some ultrarunners have set speed records by finishing in just over 40 days, for the vast majority of hikers, the goal is to pace yourself and enjoy the journey over half a year.
- Most experts recommend starting out with around 8–10 miles per day during your first week so your body can adjust, and then gradually increasing your mileage to about 12–16 miles on hiking days. In practice, many thru‑hikers end up averaging roughly 15 miles per day (when you account for rest days), though the exact number will depend on your fitness, terrain, and personal pace.
Preparation and Training
Tackling these trails requires meticulous planning and physical readiness. Putting in 10-20 miles per day for 6 months while carrying all your gear on your back is a significant undertaking. This is not a casual challenge that should be treated lightly.
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Physical Conditioning: Preparing your body for the challenges of long-distance hiking involves a structured regimen focusing on endurance, strength, and flexibility.
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Endurance Training: Building a robust aerobic base is essential. Engage in steady-state cardiovascular activities such as hiking, cycling, or rowing. Aim for consistent, moderate-intensity sessions to enhance cardiovascular efficiency. Incorporating sport-specific exercises, like loaded pack walks, can simulate trail conditions and improve stamina. Source: trailsisters.net
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Strength Training: A comprehensive strength program should target the upper and lower body, core, hips, and areas prone to injury, including the lower legs, calves, shins, ankles, and feet. Incorporate exercises such as squats, lunges, planks, and calf raises to build muscle resilience. Regular strength sessions, two to three times per week, can enhance stability and reduce injury risk. Source: trailsidefitness.com
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Flexibility and Mobility: Maintaining flexibility aids in injury prevention and improves overall mobility on the trail. Incorporate stretching routines and yoga sessions focusing on the posterior chain—calves, hamstrings, and back. Regular flexibility exercises can alleviate muscle tightness and enhance range of motion.
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Mental Preparation: The psychological demands of thru-hiking are as significant as the physical challenges. Developing mental resilience is crucial for overcoming obstacles and maintaining motivation.
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Setting Realistic Expectations: Understand that long-distance hiking encompasses a spectrum of experiences, from exhilarating highs to challenging lows. Anticipating difficulties, such as adverse weather and physical discomfort, prepares you to face them with resilience. Source: katiegerber.com
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Goal Setting and Visualization: Establish clear, achievable goals to maintain focus. Visualization techniques, where you mentally rehearse overcoming challenges, can enhance confidence and determination. Regularly reflecting on your motivations and envisioning success can bolster mental fortitude.
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Mindfulness and Stress Management: Practicing mindfulness helps in staying present and managing stress. Techniques such as meditation, deep breathing exercises, and journaling can provide emotional balance and clarity. Documenting experiences allows for processing emotions and maintaining a positive outlook. Source: thetrek.co
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Strategic Planning: Effective planning addresses the logistical aspects of the journey, ensuring preparedness for the trail’s demands.
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Incremental Progression: Gradually increase your training intensity to prevent overexertion. Begin with moderate hikes, progressively adding distance and pack weight. Incorporate hill intervals and varied terrains to mimic trail conditions. A structured plan over several months allows your body to adapt to increasing demands. Source: trailsidefitness.com
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Gear Familiarization: Acquaint yourself with essential gear during training. Regular use of your backpack, footwear, and other equipment ensures comfort and functionality. Testing gear in various conditions allows for adjustments and prevents issues during the hike.
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Nutrition and Hydration Strategies: Develop a nutrition plan that supports sustained energy levels. Focus on high-calorie, nutrient-dense foods suitable for backpacking. Establish hydration practices, including identifying reliable water sources and using appropriate filtration methods.
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Essential Gear Recommendations
Embarking on the Triple Crown of Hiking—the Appalachian Trail (AT), Pacific Crest Trail (PCT), and Continental Divide Trail (CDT)—requires meticulous gear selection to ensure safety, comfort, and efficiency. Below is a guide on essential gear recommendations, incorporating scientific insights and product suggestions to aid in your preparation.
1. Backpack
If you’re considering hiking any of these trails for month after month every day, a reliable, lightweight backpack with enough space and durability is critical.
- Osprey Atmos 65L Backpack: Do not go cheap on this piece of gear. There are many backpack options on the market and Osprey is undoubtedly the leader in this space if your goal is long-distance backpacking. In fact, if you’re evening considering traveling thousands of miles by foot you probably already have a solid performing pack that you are already intimately familiar with. It should go without saying then that you will need at least 60-liters of capacity for these kinds of expeditions – that’s why we recommend the Osprey Atmos 65L backpack. While at ~4 lbs it isn’t necessarily the lightest backpack if you’ve spent any time long-distance backpacking you probably already understand that it isn’t necessarily how much weight you’re carrying it’s how that weight is distributed on your body. Ospey’s packs represent the best design for holding stored weight close to your body while offering their ‘All Mighty Guarantee‘ to repair or replace backpacks for any reason, from any product, and any era.
2. Shelter
Selecting a lightweight, weather-resistant shelter is vital for protection against the elements and another critical component in the arsenal of backpacking gear that you should already be intimately familiar with.
- Zpacks Duplex Tent: This two-person tent weighs an astounding ultra-light 1.11 pounds and utilizes Dyneema Composite Fabric, known for its strength and waterproof properties. Its design offers a spacious interior while maintaining an ultralight profile, making it a popular choice among thru-hikers. Instead of carrying tent poles you use your trekking pole to support the canopy, so you’re repurposing an existing piece of gear to shave off some weight.
3. Sleeping System
A quality sleeping system ensures restful recovery, essential for consecutive days of hiking.
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Enlightened Equipment Revelation Quilt: That’s right, a quilt, not a bag. This customizable quilt allows selection of temperature ratings and features a minimalist design, reducing weight while providing adequate warmth. Its open-back design offers versatility in varying temperatures making it more versatile than a traditional sleeping bag.
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Therm-a-Rest NeoAir Xlite Sleeping Pad: Weighing around 12 ounces, this inflatable pad offers a balance of comfort and insulation with an R-value suitable for three-season use. It compresses down to the size of a water bottle which makes it convenient for long-distance hikers.
4. Clothing
Appropriate clothing layers are essential to adapt to varying weather conditions encountered on the trails.
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Base Layer: Merino wool garments, such as those from Smartwool, offer moisture-wicking and odor-resistant properties, maintaining comfort during prolonged use.
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Mid Layer: The Patagonia Nano Puff Jacket provides lightweight insulation with synthetic fill, retaining warmth even when damp.
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Outer Layer: A reliable rain jacket, like the Outdoor Research Helium II, offers waterproof protection with minimal weight, essential for unexpected weather changes.
5. Footwear
Durable and comfortable footwear is paramount, as foot health directly impacts hiking performance.
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Trail Runners: Altra Lone Peak trail runners are favored for their lightweight design and wide toe box, promoting natural foot movement and reducing fatigue. Not just for trail running but backpacking as well.
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Socks: Darn Tough Merino Wool Socks offer cushioning and moisture management, with a reputation for durability, essential for long-distance hikes.
6. Navigation Tools
Accurate navigation aids are critical for safety and route planning.
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Garmin inReach Mini: This compact satellite communicator allows for GPS tracking and emergency SOS capabilities, providing peace of mind in remote areas.
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Physical Maps and Compass: Despite technological advancements, carrying topographic maps and a reliable compass remains a recommended practice for navigation redundancy.
7. Hydration System
Maintaining adequate hydration is essential for health and performance.
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Sawyer Squeeze Water Filter: This lightweight filtration system allows for versatile water sourcing, removing bacteria and protozoa to provide safe drinking water.
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Hydration Bladder: A 2-liter bladder, such as the Platypus Big Zip EVO, offers convenient on-the-go hydration, fitting seamlessly into most backpack designs.
8. Cooking Equipment
Efficient cooking systems enable preparation of nutritious meals with minimal fuel consumption.
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MSR PocketRocket 2 Stove: Weighing a mere 2.6 ounces, this compact stove offers reliable performance and rapid boil times, suitable for various trail conditions.
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Titanium Cookware: Lightweight pots, such as the TOAKS Titanium 750ml Pot, provide durability and efficient heat distribution, essential for meal preparation.
9. Safety and First Aid
A well-equipped first aid kit and safety tools are indispensable for addressing injuries and emergencies.
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Adventure Medical Kits Ultralight/Watertight .7: Designed for multi-day adventures, this kit includes essential medical supplies in a waterproof package, ensuring readiness for common trail injuries.
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Fire Starter: Waterproof matches or a reliable lighter, such as the BIC Mini Lighter, are crucial for emergency situations requiring fire. Or if you’re hardcore a simple flint and steel setup.
10. Miscellaneous Essentials
Additional items enhance comfort and functionality on the trail.
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Trekking Poles: Black Diamond Distance Carbon Z Poles offer lightweight support, reducing strain on joints during long descents and providing stability on uneven terrain.
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Headlamp: The Petzl Actik Core headlamp provides ample illumination with rechargeable capabilities, essential for early starts and nighttime activities.
Selecting gear that balances weight, durability, and functionality is crucial for the success of a thru-hike. Investing in quality equipment tailored to personal needs and the specific demands of each trail enhances safety and overall experience.
Environmental Considerations
Practicing Leave No Trace principles is vital to preserve the natural beauty of these trails.
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Waste Management: Utilize biodegradable soap and pack out all trash.
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Campfires: Use portable stoves for cooking to minimize fire impact, and always adhere to local regulations regarding open fires.
We mean it. Don’t be that person who leaves toilet paper on the ground around your campsite. Don’t start a campfire with no means of putting it out quickly if necessary. With more people becoming interested in exploring the outdoors and the public land that we’re fortunate to have access to, it has become even more important to pass down the stewardship techniques that have allowed us to keep these trails open.
Embarking on the Triple Crown of Hiking is a transformative journey that tests physical endurance and enriches the soul. With thorough preparation, the right gear, and a deep respect for nature, hikers can successfully traverse these iconic trails and experience the diverse splendors of the American wilderness.
