​​​​pinhoti national recreation trail / pinhoti millennium legacy trail

a 337.1 mile southern region appalachian trail connector

In case of emergencies, dial 911.​ This is the only public service that will know your exact location

Do phone reset first ~ go to settings / go to privacy / turn on location services

visit the georgia pinhoti trail association for the georgia section trail guides and trail info

(4400)

pta facebook.

mobile friendly.

~~~~~~~~~
home.
the pinhoti story --

mike leonard.

the pinhoti trail project: atc --

jay hudson at / pt.

pin-chin-sky loop.

john calhoun trail maint.

the real appalachian trail -- justin brymer.

links.


turkey track
-- 2005.
-- 2006.
-- 2007.
-- 2008.
-- 2009.
-- 2010.
-- 2011.
-- 2012.
-- 2013.
-- 2014.
-- 2015.

~~~~~~~~~
hiking.
dog notes.
dugger mtn wilderness.
trailheads / sections.
al dayhike guides.
nb alabama databook guide.


nb alabama snailtrail guides.
-- section 1.
-- section 2.
-- section 3.
-- section 4.

-- section 5.
-- section 6.
-- section 7.
-- section 8.
-- section 9.
-- section 10.
-- section 11.
-- section 12.
-- section 13.


landmark locator.
loop hike cave~odum~pin.
loop hike jones~pin.
loop hike pin~chin~sky.

~~~~~~~~~ trail.
trail bed.
trail blazes.
trail clubs.
trail crews.
trail description.

trail flowers - spring
-- blue.
-- orange.
-- pink.
-- purple.
-- red.
-- white.
-- yellow.
-- critters.
-- misc.

trail flowers - fall
-- blue.
-- orange.
-- pink.
-- purple.
-- red.
-- white.
-- yellow.
-- critters.
-- misc.

trail geology.
trail history.
trail lakes.
trail maps.
trail measurement-alabama.
trail re-supply.
trail safety.
trail seasons.
trail shelters.
trail shuttles - hostels.
trail signs.
trail stewardship.
trail summits.
trail towers.
trail towns - mail drops: ala.
trail users.
trail water sources.

~~~~~~~~~
this n that.
alabama ycc.
an appalachian trail.
as the crow flies.
at connector.
backpacker magazine.
black bear safety.
bluffton al.
buffalo.
building section 4.
bull - bulls gap.
cave spring, ga.
cellphone service.
dehydration.
dr, tom mcgehee.
edward abbey.
forever wild.
future section 14.
hancock trg.
hiking the pinhoti.
horn mountain tower.

horn mountain trail club
-- hmtc.
-- activities.
-- base camp.
-- tool safety.
-- trail crew.
-- trail maint.


leave no trace.
moon names.
outdoor alabama.
panoramas.
peace signs.
pinhoti trail project.
pinky burns.
prescribed burns: fs.
pta formation.
rainbow family.
rebecca mountain: 1.
rebecca mountain: 2.
ridges and highlands.
rock n roll.
section re-du.
shoal creek church.
sister ridge.
skyway lodge.
smokey bear.
snake bites.
soul of a hiker.
the ten bulls.
the ramen chronicles.

trail running.
tri training.
ultralight gearlist: 2018.
ultralight gearlist: 2008.
wildlife - eco restore.
zen running.

~~~~~~~~~

the pta's busiest month to date ~ feb 2016 ~ 40,168 web hits

current weather @ pinhoti trail mid-point ~ s14 - 7.3 ~ cave spring trailhead

triathlon training.

(work in progress)



triathlon distance.
Sprint
Swim: 750 meters (.465 mi.)
Bike: 12.5 miles
Run: 3.1 miles


Olympic
Swim: 1500 meters (.93 mi.)
Bike: 25 miles
Run: 6.2 miles


Half Ironman ~ 70.3 mi. 

Swim: 1.2 miles

Bike: 56 miles

Run: 13.1 miles


Ironman ~ 140.6 mi.
Swim: 2.4 miles
Bike: 112.0 miles
Run: 26,2 miles


Aquathlon
Swim: 1500 meters
Run: 3.2 miles


Duathlon
Short Course
Run: 3.2 miles
Bike: 15 miles


quote.

Rocky Balboa:
“The world ain’t all sunshine and rainbows. It’s a very mean and nasty place, and I don’t care how tough you are, it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain’t about how hard you hit. It’s about how hard you can get hit and keep moving forward. How much you can take and keep moving forward. That’s how winning is done.”



fueling.

Total fluid intake under 28 oz. an hour.

Electrolyte intake between 3 - 6 endurolytes per hour.

Caloric intake less than 280 calories per hour.

Body weight at finish decreased no more than 2 - 3%.


salt.

A good goal is to consume less than 2,300mg daily.


water.

During exercise, consume 28oz. per hour.


workout recovery.

Hydration:

Maintain a daily fluid intake of 0.5 - 0.6 oz. of water per pound of body weight.


Carbohydrates:

After exercise, consume 30 - 60 grams of complex carbs.


Protein:

After exercise, consume 10 - 20 grams of quality protein.


Micronutrients:

After exercise, replenish vitamins, minerals and micronutrients.



^ climb up.