What are the physical requirements for this trip?
An adventure vacation such as a river trip down Cataract
Canyon can provide experiences and memories that will last a lifetime. We want
you to enjoy your river trip as much as possible. In order to do this, it is
necessary that you understand the physical requirements of the trip. Health
determinants such as age, weight, lack of physical conditioning, degenerative brain
disease, and diseases or conditions associated with the heart and lungs may
become intensified due to the unpredictable environment and distance from
hospitals. Understanding these risks along with the possible strenuous physical
activity that accompanies whitewater rafting trips of this nature will help you
be better prepared for the trip of a lifetime.
Physical Requirements:
· Balance Caloric Expenditure with Caloric Intake
- A rafting adventure with Western River
Expeditions is a wonderful mix of physical excursion, relaxation, and tempting
gourmet foods. It’s important to make sure you eat a well-balanced diet to keep
your body fueled for each day’s adventures. If you have allergies or other
dietary restrictions, please see the “Food & Beverage” tab found on this
same page.
·
Be
Self-Sufficient & Responsible
- A river trip such as this requires active
participation from each guest. Our wonderful guides will do their best to
ensure the safety and welfare of each guest on the trip, but you are also
responsible for your personal safety. The guides fill their long days with
varying responsibilities, so they will not be able to devote a lot of extra
time to any one individual throughout the trip.
· Carry Your Personal Gear Bag
- You must be able to carry your own dry bag which
holds your 20-pound duffle bag. You will also be required to set up your own
cot and tent after the guides demonstrate how to do so. You will decide where
you set up your personal camp and take your duffle bag. You’ll be responsible
to take your gear where you want it and return it back to the boat the next
morning.
·
Wear Your
Life Jacket
- In order to fit into this coastguard approved,
National Park Service required, Type V Whitewater life jacket, you must weigh
at least 50 pounds and have a chest size no larger than 52 inches. We have both
“Adult” and “Youth” jackets. Youth jackets are for those weighing between 50-90
pounds (23-41kg). Both adult and youth jackets are adjustable in order to fit a
range of chest sizes and body types. If you have any concerns regarding the fit
of a life jacket, please contact our office staff. After a discussion, if you
are still unsure about the fit for either yourself or a child, we’ll mail you a
life jacket for you to try it on.
- While on your rafting trip, your guide will fit
you to your life jacket. For your safety, it is crucial that you wear your life
jacket as instructed. These Type V life jackets are very effective at keeping
you above water, but if you are unable to swim, a threating situation may ensue,
especially during the rapid sections of the river.
·
Grip
Ropes & Paddles
- The type of boats we use in Cataract Canyon
greatly varies depending on the time of year and the water level. Being able to
grip ropes tightly with your hands is incredibly important because it’s the
only way to ensure you’ll stay on the boat. If you are riding on a J-Rig or in
an oar boat, you’ll need to tightly grip ropes. If you are in a paddle boat,
you’ll need to paddle intensely (using your abdominal muscles, leg muscles, and
arm & shoulder muscles) at times while gripping a paddle to get you through
both the rapids and some flatwater sections of the river. Ask a member of the
reservations staff what type of boat(s) are available during your trip date for
more information.
- It is possible that you could fall out of the
boat or that the boat could capsize. In the event that this happens, you will
need to be able to self-rescue by either swimming back to the boat or to shore.
If you swim to shore, you may have to traverse over rocks, tree limbs, and
other natural obstacles to get to the boat downstream.
- For participants who have heart conditions or
who are very overweight, falling out of the boat during a rapid or other highly
intense situation may possibly result in a “cold-water immersion heart attack”.
Such attacks occur when the person swimming cannot calm their breathing and the
heart does not receive enough oxygen.
·
Navigate
Uneven Terrain
- The nature of this trip requires you to get on
and off boats regularly. You may be asked to get on or off the boat on a flat,
sandy beach or you may be asked to step onto boulders or a beach with a steep
grade. It may take as much as a 2-3 foot ascent to climb onto the rafts. Also,
the boats may have slippery and sandy surfaces at any time. The boat may be
tied off in swift water, which means it could be swaying or rocking as you
board or exit the raft.
- There will be opportunities on some days to stop
and do a hike as we travel downriver. These hikes lead to ancient granaries,
petroglyphs, pictographs, and incredible views. Not all hikes are mandatory,
but guests are required to get off the raft due to safety concerns. If you have
concerns about this, or would like to learn more about the possible side hikes,
please give our staff a call.
- Our daily lunches and nightly camp will be on
sandy beaches. Again, this requires you to be able to get on and off the boats
in uneven terrain. Sand can be difficult to walk in, and each night and morning
you will be carrying your own 20-pound duffle bag. Please note that reaching
the toilet facilities at night in the dark also requires traversing irregular
ground patterns.
What about hiking?
Most guests find that that joining the guides and other
guests on occasional “side hikes” as we head down river greatly improves the overall
experience of their river trip. Cataract Canyon has a couple side hikes that
vary both in length and difficulty. The trip leader will determine which hikes
the group can do, depending on water levels, weather, and timing. These hikes may
require walking over various surfaces including large and small rocks, sand,
steep inclines and declines, and through some vegetation on a narrow path.
Hiking is not required, but it is encouraged!As we travel down river, we make occasional stops to lead “side hikes” which can be either very short and relatively easy, or longer, covering some distance and elevation. We hike over uneven, rocky, and sometimes steep surfaces. Hiking is encouraged but optional.
Do I need to know how to swim to go on this trip?
It is possible that you could fall out of the
boat or that the boat could capsize. In the event that this happens, you will
need to be able to have the ability to self-rescue by either swimming back to
the boat or to shore. If you swim to shore, you may have to traverse over
rocks, tree limbs, and other natural obstacles to get to the boat downstream.
Life jackets are required to be worn while on the river. These are very effective at keeping your head above water, but you will still need to know how to swim. Your guides will carefully explain all safety instructions during your rafting trip, including instructions related to life jackets, and what to do during the rapids.
Self-Sufficiency
A river trip such as this requires active
participation from each guest. Our wonderful guides will do their best to
ensure the safety and welfare of each guest on the trip, but you are also
responsible for your personal safety. The guides fill their long days with
varying responsibilities, so they will not be able to devote a lot of extra
time to any one individual throughout the trip.
Remote Locations
Because our trips are located in the back country, be aware
that at any given time you may be hours away from medical aid. All of our
guides go through an extensive training and are certified properly to perform
their responsibilities. Some guides choose to pursue even higher levels of
emergency response training than required. However, in the event that an
evacuation is necessary, challenges such as finding a sufficient landing zone,
inclement weather, darkness, and other factors may delay a needed evacuation by
helicopter. Our guides do carry satellite phones, but they are not always
reliable due to the remote location of our trips. If you are currently taking
medications, we should be made aware of what medications you take and what they
treat when you make your reservation.
Weather
It is important to keep in mind that extreme weather
conditions may heighten sensitivity to certain health conditions. While on a
river trip with us you may experience extreme heat, wind, rain, and other
severe weather conditions. You may also experience any combination of extreme weather throughout your trip, and even in the same day (i.e. very rainy and cold in the morning and hot and sunny in the afternoon). While on the river trip, your guides will remind all
guests to apply sunscreen frequently, stay hydrated, and take other
precautions. It is your responsibility to make sure you follow through with their guidance.
Prior to leaving on your trip we invite you to
thoughtfully read through the packing list to ensure that you are prepared for
a variety of weather changes. Preparation and prevention will lead to the best
possible outcome while on your trip.
Camping
We camp and eat lunch on sandy beaches and on areas where the ground is mostly dirt and rocks. You must also be capable of safely walking across slippery, rocky, and sandy areas as you climb on and off the boat and walk along the beach to your personally selected campsite each night. Guests are required to carry their own waterproof bags with personal gear and the additional 15 pounds of camping gear (cots & tents) to their individual campsite. This can be very difficult for some guests due to the uneven terrain, deep sand, and steep beaches.
Boats
The
nature of this trip requires you to get on and off boats regularly. You may be
asked to get on or off the boat on a flat, sandy beach or you may be asked to
step onto boulders or a beach with a steep grade. It may take as much as a 2-3
foot ascent to climb onto the rafts. Also, the boats may have slippery and
sandy surfaces at any time. The boat may be tied off in swift water, which
means it could be swaying or rocking as you board or exit the raft. Keep in mind you may be holding your personal day bag and water bottle when getting on and off the rafts.
Toilets
When you arrive to camp on the first evening of your trip,
the trip leader will explain the setup of the camp. This will include details
about the toilet. We provide a comfortable place well away from the group to
ensure privacy while using the toilet. The guides will mark the trail at night
to help you find it. Getting to the toilet usually involves a short hike. The
trip leader will also explain the protocol for what to do when you need to use
the restroom during the day when a toilet is unavailable.
Falling Off The Raft
It is possible that you could fall out of the
boat or that the boat could capsize. In the event that this happens, you will
need to be able to have the ability to self-rescue by either swimming back to
the boat or to shore. If you swim to shore, you may have to traverse over
rocks, tree limbs, and other natural obstacles to get to the boat downstream.
For guests who have heart conditions or who are
very overweight, falling out of the boat during a rapid or other highly intense
situation may possibly result in a “cold-water immersion heart attack”. Such
attacks occur when the person swimming cannot calm their breathing and the
heart does not receive enough oxygen, causing it to fail.
Lifejackets
In order to fit into this coastguard approved,
National Park Service required, Type V Whitewater life jacket, you must weigh
at least 50 pounds and have a chest size no larger than 52 inches. We have both
“Adult” and “Youth” jackets. Youth jackets are for those weighing between 50-90
pounds (23-41kg). Both adult and youth jackets are adjustable in order to fit a
range of chest sizes and body types. If you have any concerns regarding the fit
of a life jacket, please contact our office staff. After a discussion, if you
are still unsure about the fit for either yourself or a child, we’ll mail you a
life jacket for you to try it on.
While on your rafting trip, your guide will fit
you to your life jacket. For your safety, it is crucial that you wear your life
jacket as instructed. These Type V life jackets are very effective at keeping
you above water, but if you are unable to swim, a threating situation may ensue,
especially during the rapid sections of the river.
The Importance of Full Disclosure
Just as we do our very best to fully disclose what you need
to know to make the most of your river trip, we hope you’ll provide us that
same courtesy regarding your physical, emotional, and mental conditions for all
members in your party. It is incredibly important that we know about any
conditions, limitations, and/or challenges well in advance of your trip. Please
note that in order for our guests (including you) to thrive in the isolated
environment found on these river trips, we must know how any physical, emotional,
and/or mental condition could potentially affect you and other guests. These
crucial details affect how our guides prepare for each trip. Due to the nature
of a river expedition, we cannot absolutely guarantee your safety or advise
that you join us on one of our trips.
We invite you to consciously analyze and evaluate your
physical, mental, and emotional condition in relation to a trip located in a
remote area , exposure to sun, navigation on uneven terrain, properly gripping
rope, and carrying your personal bag that weighs up to 20 pounds.
How Can I Physically Prepare for my Rafting Trip?
There are many excellent ways to prepare for a rafting trip
with Western River Expeditions and the Moab Adventure Center. Physically
preparing for a multi-day rafting trip and all the activities associated with
it will ultimately benefit your life and make the river trips oh so much
sweeter. Here are a few pro tips to keep in mind while you prepare for your
upcoming adventure. You should consult with your physician to determine what
type of exercise is most appropriate for you.
Balance: As
stated, one requirement of our rafting trip is getting on and off the rafts.
This requires some amount of balance. As stated in the video, “you don’t have
to look pretty, you just have to be able to do it”. While navigating Cataract
Canyon while in a paddle boat, you will need to use your abdominal muscles for
balance while going through the rapids. A great way to prepare for these
activities is to practice stepping on and off knee high-surfaces, such as a
park bench. Start small by stepping off and on a small stool and then work your
way up to a park bench. Use your arms to help you balance and practice until
you feel comfortable holding something in your hand as you step up. If you pay
attention, you will be able to notice how frequently you use your abdominal
muscles. Pushing a grocery cart, scooting your chair under your desk, coughing,
sneezing, laughing, and the list goes on. Make a conscious effort to recognize
when you use your abs during a normal day. Make time to strengthen them by doing
consistent abdominal exercises.
Cardiovascular Health:
Your heart and lungs are very important while on a rafting trip. As you hike,
prepare to go through the rapids, set up your tent, and eagerly wait for your
gourmet dinner to be served, you may notice your heart rate going up. This is
to be expected. As such, you should train your body to be able to handle these
types of physical stressors. Walking, hiking, jogging, swimming, dancing, and many other activities can help you
strengthen your heart and lungs. One great exercise to improve both
cardiovascular and muscular fitness is called a “burpee”. These intense
exercises can be modified to fit a variety of fitness levels. We suggest
beginning with the most simple burpee modification and then progressing from
there. Remember to start small and over time increase repetitions and modify
the burpee to continue making it a challenge.
Flexibility: A majority of us spend our workday in a chair, often
in front of a computer screen. Sitting on or straddling a raft will require you
to use different muscles all throughout your body, including your back and
abdominal muscles. Focusing on increasing your range of motion for your back,
legs, and ankle joints will greatly help you prevent injuries both prior to and
during your river trip. Take a minute long break here and there during your
work day to stretch different muscles throughout your body.
Hydration: As you
prepare for your river trip both physically and mentally, be sure to add extra
water to your daily regimen. When you come to Utah for your Cataract Canyon
trip you’ll find that the climate is *usually* very hot and dry. Your body will
be sweating and you may not even realize it. The key is to drink water before
you get thirsty and dehydrated. By building up a healthy habit such as drinking
water throughout both your work day and your workout, you’ll be used to
consuming water when your body needs it. Those who choose to drink soda and
alcoholic beverages while on the trip will need to drink an equal amount of
water to remain properly hydrated.
Mental Awareness:
Self-rescue is the best rescue. This means that your safety is also your
responsibility. Having the mental capacity to follow directions properly and
quickly, make decisions based on good judgement, and avoid unnecessary
dangerous situations is a vital quality we expect all of our guests to have and
carry out. If you or a loved one is struggling with a neurodegenerative disease
such as Alzheimer’s disease, Parkinson’s disease, Huntington’s disease,
dementia, or have any difficulty thinking and understanding, memory loss, etc. please
contact our reservations staff. It is critical that we are made aware of these
situations as soon as they are known.
Strength: While a
rafting adventure such as this does not require solely athletic body types (see
Myth #9 on our 11 Myths of Whitewater Rafting blog post), some strength is
needed by all party members. Because you’ll be gripping the hand holds provided
or paddles with your hands you’ll want to have a strong grip. You can
strengthen your grip by squeezing stress balls or by using a spring-loaded grip
strengthener. These can be found at most sporting goods stores and online.
To traverse successfully on uneven ground around camp and on
hikes, you’ll want strong legs that know how to get the job done, even when
they’re tired. There are many exercises you can do to strengthen your legs. If
you’ve got a place you can go hiking at home, start hitting the trails! If you
lack mountains or trails in your region, there’s lots of opportunities to
strengthen your muscles at the gym or at home. If you can work up to 30 minutes
on the stair stepper or put the treadmill on a good incline and power walk for a
certain amount of time taking short breaks to let your heart rate decrease,
you’ll be in great shape for the hikes. Strength training exercises such as
squats and lunges are also exercises you can do at home, at work, and at the
gym to prepare for your trip.
Swimming Skills: Developing
and strengthening your swimming skills will make your trip both more enjoyable
and safe. While on the trip you may voluntarily jump out of the boat to swim
and float in the river, or you may involuntarily fall out of the boat during a
rapid section. In both cases you’ll be wearing a life jacket, have previous
instruction from your trusty river guides, and continue to receive instruction
from said guides. In most cases you stay close to the boat and are able to
return to the safety of the boat by doing a few simple strokes and kicks.
If you have any questions or concerns regarding your
physical condition, please consult your physician. You can contact our office
at 1-800-453-7450 or 801-942-6669 for more details or any other information you
need.