Sullivan Rock to Mount Cooke hiking trail. Photo by me.
Did your hiking boots get moth-balled during the warmer months, or maybe you avoided putting in as many steps on your smart watch in favour of chilling out indoors?
Fear not — you are not alone.
Many casual and even experienced hikers take the summer season off to escape the unrelenting Australian heat, but with winter now in full swing, physiotherapist and Off the Beaten Track WA senior guide Sarah Clay said it was the best time to get back into it.
She said to go easy when returning to the trails.
“Don’t just jump in the deep end,” she said.
“Look at how you can build your fitness back up so that you’re ready to get back out there.
“Take it easy so that you reduce the risk of ending up with sore knees or joints and spending all your money on a physiotherapy appointment.
“Make sure you choose a trail that’s suitable for your level of fi tness if it’s dropped off over
summer.
“Trails WA is a great resource with filters to work out which trails are going to suit your level
of fitness or if you want to take your dog with you.”
Ms Clay said fi ltering by class of trail, from one to five — with one being easier — was a
good thing to consider for accessibility needs.
When it comes to gear maintenance, she did not hesitate to mention the importance of shoes.
“Checking the glue on the soles is important because they can actually deteriorate,” she said.
“You can think your shoes are alright and be walking along through the bush when the sole will, literally, become detached.
“Most hiking shoes — whether boots or trailrunners — really aren’t designed to do more than about 1000km.”
With a bit more water flowing, Ms Clay recommended hiking day trips to John Forrest National Park for Hovea Falls, Whistlepipe Gully in Kalamunda for families and Rocky Pool in Kalamunda National Park.
However, she said to keep safety in mind no matter what trail you decided to take.
“Make sure you have your first aid kit ready to go and remember to take enough water,” Ms Clay said.
“If you are going to an area where there is no mobile reception, have a backup plan for if anything goes wrong – carry an emergency position-indicating radio beacon.
“Make sure you let people know where you are going and when you will be returning.
“Ensure you check the weather on the Bureau of Meteorology before going, so you know what you’re going to be dealing with and you can take appropriate clothing.”
Heeding this advice is Curtin University geology student Edoardo ‘Edo’ Crisafulli, who recently went on his fi rst hike of the season.
Trekking the Sullivan Rock to Mount Cooke stretch of the Bibbulmun Track, he said it was important to avoid overestimating your physical fi tness.
“Make sure you know roughly what distance you’re able to do and try to do 20 per cent less than that,” Mr Crisafulli said, adding that to prepare, he mainly went on regular walks and took the stairs for elevation training.
“Training doesn’t have to be intense, especially if you’re looking to go for a simple day hike.”
After arriving at the starting point at 8.45am, it was a short walk to the base of Sullivan Rock, which proved to be the first and only real challenging incline of the hike.
It was slow going up the rain-slick granite and outcroppings of moss, but Mr Crisafulli relished in the views from the top of the rock, which were clear after a night of rain, with an expanse of rolling green as far as the eye could see.
“You should always bring at least 3L of water and some high-energy snacks,” Mr Crisafulli
said. “Fruits, nuts and chocolate are great snacks that keep well.”
By 10.30am, Mr Crisafulli had reached the base of Mount Cooke and stopped to rehydrate and refuel at the shelter with some homemade trail mix as rain started to fall.
Having made sure to check the Bureau of Meteorology website the night before, he made sure to pack a rain jacket and hat in case of a change in weather.
Turning back at this point and enjoying the light rain pattering the hood of his coat, Mr Crisafulli completed the 14km invigorating hike by 12.15pm.
“The Sullivan Rock to Mount Cooke trail is very convenient, as it’s relatively short and without large elevation changes,” he said.
“It’s also clearly marked and has enough traffic so that if you experience difficulties, you won’t be alone for long.”
Fortunately Mr Crisafulli’s first aid kit was not required, but the peace of mind it provided helped to focus on enjoying the hike.
As it appeared in the 2024 July 7 edition of The Sunday Times.