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I first learned pressure breathing when I took “How to Climb Mt. Rainier” from Pierce College in 1982. The instructors, Jeff Sharp and Ron Servine, attributed this technique correctly to the Whittakers when they taught it.
From then on I used it myself, subsequently taught it myself to my own students there, and always found it to be a great help. As we would say, ‘If your legs hurt , pressure breathe’. I still use it to this day in my continuing fitness activities. Thanks for the article!
Posted by: Pete on 3/22/2024 at 2:19 pm
Thanks for wonderful content. I got informative blog. Keep sharing.
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| DAY | WORKOUT | TOTAL TIME | DIFFICULTY |
| 1 | Rainier Dozen (*see below) / Easy Hiking ( 30 min) | 42 min. | Medium |
| 2 | Rainier Dozen / Stair Interval Training (40 min) | 52 min. | Hard |
| 3 | Rainier Dozen / Rest | 12 min. | Recovery |
| 4 | Strength Circuit Training x 2 (*see below) | 38 min. | Hard |
| 5 | Rainier Dozen / Rest | 12 min. | Recovery |
| 6 | Rainier Dozen / Cross Training (1 hr) | 72 min. | Medium |
| 7 | Rainier Dozen / Hike (2 hrs) | 132 min. | Medium |
| Total | 6 hrs |
1. Steam engine 2. Three quarter squats 3. Turkish Get Up 4. Lunge 5. Arm extender 6. Triceps Dip 7. Deep squat 8. Steam engine laying down 9. Mountain climber 10. Push up 11. Ranger crawl 12. 8 Point Body BuilderIf you have any concerns about performing these exercises, consider hiring a coach or fitness trainer to help you learn how to get the most from each movement. 1. Steam Engine How to do it: Stand with your feet shoulder width apart and your hands clasped behind your head. Lift your left knee, simultaneously twisting your body to the right, while keeping the muscles of your core engaged. Alternate the movement, using your right knee and left elbow. 2. Three Quarter Squats How to do it: Stand with legs shoulder width apart and arms at your sides. Swing your arms forward and up, raising them above your head, palms facing forward. At the same time, bend your knees as if you were sitting in a chair. Hold the Squat briefly, then stand up by pushing through your heels, until you are in a full upright standing position. 3. Turkish Get Up How to do it: Step 1: Starting in a laying down position, with the right hand vertically toward the sky, bring the right knee into a bended position, while rolling towards your left. Placing the left hand on the ground, bring the right foot over the body and placing it on the floor. From here, keeping the right arm vertical, bring your body into the lunge position. From this position, push down on the right leg to bring your entire body into the standing-upright position. Step 2: Drop back to the lunge position, with your left foot back. Place your left arm on the ground. Simultaneously rotate your body towards the right, while extending the right leg. Place your bottom on the ground, proceeding to lay flat while the right arm remains vertical throughout. 4. Lunge How to do it: Stand upright, feet and legs together, hands on hips, elbows out to sides. Step your right leg backward. Bend your left knee until the kneecap is directly above your foot, causing the leg to form a 90-degree angle. Simultaneously lower your right leg until the knee almost rests on the ground, forming another 90-degree angle. Step back to starting position, and repeat, stepping backward with the left leg. Continue to alternate legs. 5. Arm Extender How to do it: Standing upright, start with the hands and elbows at shoulder level. Simultaneously extend elbows outwards three times, and on the fourth time, completely extend the arm to finish with arms completely straight out to the side. Pause, and repeat. 6. Triceps Dip How to do it: Find a solid object, such as a wall, stairs, or a bench. Facing outwards, place the hands behind your body on the edge of the object. Your legs can be straight, or to reduce the resistance, they can bent at the knees. With the core muscles engaged, simply lower your body until the angle behind your forearm and upper arm is approximately 100 degrees. Be careful to not lower yourself more than this, because to do so will place undue strain on the shoulders. Reverse movement to start position. 7. Deep Squat How to do it: Stand with your feet a little wider than hip distance apart, toes pointing out at 45-degree angles. Put your hands on your hips and bend your knees out to the sides, making sure to keep them in line with the toes. Lower your body in a Squat until your thighs are parallel to the ground, and then push up through your heels to a standing position. Repeat. 8. Steam Engine (on ground) How to do it: Lie on your back with your hands behind your head, head slightly raised, taking care not to pull on your neck. Extend your legs fully, holding them an inch or so off the ground. Bend the left knee in toward your body as you extend your right elbow to touch the left knee. Alternate the movement, touching your right knee to your left elbow as you extend the left leg fully. 9. Mountain Climber How could the mountain climber not be good for mountain climbing! Seriously though, the mountain climber is a great exercise for core strength, hip flexor extension, agility in the calves and strength in the feet and ankles. How this benefits the climber is through the improved flexibility, coordination, strength and endurance required during the stepping-up motion. How to do it: Starting in the plank position, bring the right foot forward as if you were in the starting blocks of a 100 meter sprint. From here, simply alternate your left and right legs between this position with a small hop or jump, as if running or bounding. The length of the movement can be shorter or longer depending on your level of ability. 10. Push Up How to do it: Start with palms and toes on the ground, body in the air, as straight and strong as possible. Your arms should be directly underneath your shoulders, and you can spread your fingers wide for stability. (If this is more of a challenge than you’d like right now, do a modified Push-up with your knees on the ground.) Keeping the back and neck straight, inhale, bend your elbows and lower yourself until you are about 2 inches off the ground. Exhale as you push back up into the starting position. Repeat. 11. Ranger Crawl How to do it: Starting in the plank position, bring the right knee towards the right elbow. Pause, then return to the start position. Then, switch feet and bring the left knee towards the left elbow, again, pausing, before returning to the start position. Repeat. What’s important with this exercise is to engage the core muscles and the arm and shoulder muscles prior to beginning the movements. Keep the hips low to maintain the plank position. 12. 8 Point Bodybuilder How to do it: Starting in the standing position, drop to the ground and then thrust both legs back to the plank position. Perform a push up. Then, perform a scissor, spreading the legs wide, then returning them to the start position. From here, bring the feet forward into a position to be able to perform a power jump. Finally, perform the power jump, finishing with a hand clap before returning to the start position (see this video for an explanation). STRENGTH CIRCUIT TRAINING A. (Rainier Dozen to warm up) - 12 minutes B. The 8 exercises for this circuit (40 seconds on, 20 seconds rest) x 2 - 16 minutes, based on the Rainier Dozen, are:
1. Stem Engine 2. Push Up 3. Squat 4. Lunge 5. Plank 6. Jump rope / Jumping Jack 7. Mountain Climber 8. Side LungeC. (10 Minute Cool Down) - 10 minutes. See the Home Stretch for exercises. - John Colver Have a question? See the Fit To Climb FAQ for explanations of specific exercises and general pointers to help you through the Fit To Climb Program. John Colver is a longtime climber, former mountain guide, and certified personal trainer with the American Council of Exercise. Colver introduced outdoor fitness classes to athletic clubs throughout the greater Puget Sound region before creating his adventX brand. Currently, adventX leads training programs in Seattle and Colver presents clinics on outdoor fitness at companies such as Microsoft, Boeing, the American Lung Association, and REI. Colver lives in Seattle, and is working on his second book, Fit to Climb - a 16 week Mount Rainier Fitness Program.
Hi Mark,
Rick had a similar question several years ago. We couldn’t find a video of the Arm Extender but here is an alternative description from Colver’s Book Fit By Nature:
“This is a 4-count exercise to warm up the arms and upper/middle back. Bend your elbows and move them as far behind your back as you can, looking for a squeezing sensation in your shoulder blades. Do this three times. On the fourth count, perform the same movement but with arms fully extended.”
You are essentially raising your hands to chest level and holding your elbows parallel with the ground, then holding that position and squeezing your shoulder blades together three times - bringing your elbows out and backwards, on the fourth time you extend your arms while still squeezing your shoulders together.
- The RMI Team
Posted by: RMI Expeditions on 11/1/2019 at 11:38 am
Please explain arm extender more precisely or send a video link. Thanks
Posted by: Mark wilde on 10/31/2019 at 5:52 pm
It is with heavy hearts that we share with you that our fellow RMI Guide, colleague, and friend Luke Wilhelm died on Sunday, March 6th. Luke was climbing with a friend and fellow RMI Guide in the North Cascades when he fell. His climbing partner was able to safely descend. A search and rescue flight was able to locate and recover Luke the following day.
Luke began his guiding career with RMI in 2018 and quickly impressed all those he met with his passion, skill, love of life, and contagious enthusiasm. He will be missed. Our hearts and thoughts are with Luke’s family and with all of you.
Luke – Your smile lights up every room you enter. You have impacted all of us at RMI. May your smile, compassion, and zest for life continue on in each of us.
Luke was one of our guides in August 2018 on Rainier, he was awesome, just such an amazing energy and positive outlook. I got really bad cramps in my calves at Ingram flats and knowing the toughest part was still ahead a decided to turn around with another climber that was having troubles with the altitude, Luke guided us back down and then a few hours , when the sun was out took us up to Muir peak to see some great views. I was very impressed with Luke and our lead guide Brian, I just climbed Mount Shasta this week, via Avalanche gulch and thought of the lessons I learned on Rainier with Brian and Luke , Rest steps, breathing techniques, packing up gear, all those things that help make you more efficient as a climber. I am so very saddened to hear of his passing, he will be deeply missed, and though I only knew in for a few days, he is that special kind of person that leaves and ever lasting impression on people. God Bless Luke and his family, Moose.
Posted by: Matt Mellenthin on 6/3/2023 at 5:17 pm
Luke was one of my guides in 7/18, we got 1000 ft from the summit before having to turn back. He was so positive!! He and I hiked down the entire way from Camp Muir, just the two of us with the group behind…. He and I chatted about life and Philosophy. He could have been my child and we kept in touch for a couple of years. I just flew to WA from CO for a business trip and found his email while deleting things. Then thought of him and others on my drive to Yakima. I emailed him and it bounced back, no recent activity on social media…. And my heart sunk & I googled and just got the news. I’m so saddened, but know he lived life to the fullest and was doing what he loved!!!! Keep on keepin’ on Luke….. hope to run into you again someday!!!!
Posted by: Julie Frisbey on 4/18/2023 at 6:40 pm
UPDATED 4 NOV 2019
A major component of a successful training plan and regimen is varying the intensity of workouts in an organized way to create an increase in overall fitness and performance. Some workouts are hard, some are short bursts of maximum effort, and many are long and slow endurance sessions. As we consider the goals of different training periods and the types of training that they entail, workouts tend to be defined by their intended HR or intensity zone.
Training zones have traditionally been distilled into five categories, based on their physiological effect and the corresponding effort they require. While it’s not a particularly exciting way to label them, the categories are named Zone 1, Zone 2, Zone 3…you get the idea. For those that train with a heart rate monitor, percentage of max heart rate (MaxHR) is a common way to help identify your training zones. The most common method to determine your MaxHR is to subtract your age from 220. This can provide somewhere to start, but MaxHR shows a high degree of variability between people, mostly due to genetics. It does decrease with age, and level of fitness actually has very little effect on one’s MaxHR. As you get further into your training plan and have some HARD workouts, you’ll get a sense for where your MaxHR more realistically lies. If you see a higher MaxHR show up on your workout than the formula says you should, go with that. If you can’t get anywhere near your calculated MaxHR despite the hardest workouts, go with the highest value you’ve seen.
While MaxHR is one of the most common ways to determine an individual’s training zones from common software platforms such as Strava, TrainingPeaks, etc, there are other methods that can offer a bit more refinement. These include the HRR or Heart Rate Reserve method, or completing an Aerobic Threshold Test and Anaerobic Threshold Test.
Heart rate monitors are great training tools, but are not necessary to train properly. Another method of setting the zones is to use perceived effort. The zones are described as follows:
Zone 1: Zone 1 is described as the aerobic recovery zone, and is between 50—60% of MaxHR. At this intensity, the body burns fat for energy and allows muscles to replenish their glycogen stores. On a perceived effort scale, this workout almost feels like a non-workout. At the end you should feel that you didn’t go hard enough to accomplish anything perhaps. In reality, this is a great intensity for building your aerobic base and to aid muscle recovery.
Zone 2: 60—70% of MaxHR is where the body is most efficient at building endurance. This is still a purely aerobic effort, and for those without a heart rate monitor, it is a pace that you can carry on a conversation while exercising. Since this is the best physiological zone for building your aerobic capacity, a lot of your long workouts will take place at this intensity.
Zone 3: Zone 3 is between 70 and 80% of your Max HR, and generally is the zone when you stop being able to talk in full sentences, but can still get out short bursts of words at a time. Physiologically, Zone 3 is the space between your Aerobic Threshold and your Anaerobic Threshold. It can bring powerful training improvements to both aerobic capacity and anaerobic threshold, but the benefits quickly plateau over the course of a training program, so use it sparingly. It is useful for some tempo workouts and interval training, but is probably the zone to spend the least amount of your training time.
Zone 4: Here, we are talking about speed, discomfort, and shorter efforts. Zone 4 is the anaerobic threshold zone. At 80 to 90% of MaxHR, your body burns significantly less fat, using the glycogen stored in the muscles instead. This form of energy transfer is less efficient (lack of oxygen!) so lactic acid is a byproduct. Above your anaerobic threshold, your body’s ability to remove and process lactic acid is overwhelmed, and it begins to build up. This intensity becomes unsustainable over the course of an hour or less. This translates to your race pace, and feels like an effort that you won’t be able to keep up for very long, and what you’d like most to do is slow down or stop.
Zone 5: 90 to 100% of MaxHR. This is for pure speed and all out effort. It typically involves intervals, or short bursts of max effort, and is useful for increasing your anaerobic threshold and increasing your body’s ability to cycle lactic acid and recover from hard efforts. It is difficult to measure Zone 5 with a heart rate monitor because the body’s ability to maintain zone 5 is on the order of several seconds, and there tends to be a lag in the HR response to the effort. Needless to say, these efforts are all out and explosive, 10 to 15 seconds long.
Training zones are a great way to set the goal for a workout and ensure that you are getting maximum benefit from your training sessions. Identify which zones you’ll be working out in before hand to design the day’s workout goals, and afterward assess yourself to see how you did - were you able to maintain your effort in your planned zone(s) throughout the workout?
The description of the zones is not set in stone. If your heart rate monitor says that you are in Zone 2 but you are having trouble carrying on a conversation, then you should scale back what you consider Zone 2 to bring it in to line. If you are going as fast as you possibly can but can’t make it to Zone 5, then your MaxHR estimation might be a little high, and you can scale it down. Once the levels are dialed in, they are a great way both to design and track your workouts going forward.
_____
Comments? Questions? Share your thoughts here on the RMI Blog!
very useful inputs, for someone like me who aspires to scale denali/ kilimanjaro and many more with rmiguides ! and thinking how to get started
Posted by: kiran balijepalli on 11/28/2022 at 7:41 pm
Does heart rate change with altitude? Should my first push up the hill to Panorama Point match my last push prior to Muir?
Posted by: Rob on 5/16/2021 at 8:02 am
April 27, 2015
Posted by: Dave Hahn, JJ Justman
Categories: Expedition Dispatches Everest
Elevation: 17,575'
It is beyond words the devastation, and yet I am so glad to hear you are safely down off the mountain and pray for a continued safe journey to you and the many others involved. Thanks for communicating.
Posted by: michele on 4/29/2015 at 11:39 am
As Hemingway once said in defining a “hero”, it is one who shows Grace Under Pressure. You guys are all Heroes in my book. Have a safe trip home.
Posted by: John Hawkins on 4/28/2015 at 6:26 pm
Lou Whittaker, the founder of RMI Expeditions, passed away peacefully on March 24th at his home in Ashford, Washington, surrounded by family and loved ones. Lou was born on February 10th, 1929, in Seattle, Washington.
He and his identical twin brother Jim began mountaineering at age 12, their first foray into the sport they would help shape. At 16, he summited Mount Rainier for the first time, the mountain that would become synonymous with his life, and earned him the nickname “Rainier Lou.” The record of his time in the mountains is bursting with achievements, from the first American-led expedition on the North Side of Everest to the first successful American expedition summit of Kanchenjunga and many others. On numerous rescues, he saved dozens of lives in the mountains; if people were in trouble, nothing could stop him.
Anyone can be a mountaineer, but not everyone can be a guide. Lou was a teacher at heart, and in 1969, he founded Rainier Mountaineering, Inc. (RMI Expeditions). Mountains were the source of his health, the wellspring of his confidence, and the stage for his triumphs, and he was one of the first to make mountaineering and its benefits accessible to the broader public. Since its inception, RMI has emphasized teaching and leading over 100,000 aspiring climbers. His leadership made mountain guiding a true profession, with many of the world's premier mountaineers benefiting from Lou’s tutelage.
When he wasn’t pushing the boundaries of mountaineering or helping to define the standard of guiding excellence, Lou was a masterful carpenter, craftsman, and builder. Lou and his wife Ingrid built unique homes of natural black basalt and massive log beams. His projects were often made more challenging by his insistence on self-reliance but were all the more beautiful for it. His enthusiasm for hard work was infectious; he was a master at pulling together a team, and the stories from those projects are still shared among those lucky enough to be included.
Lou once said, “There’s a certain amount of risk involved in life. When it comes down to dying, I want to know what it is like to have really lived.” And he certainly did. He was a pioneer, constantly pushing the frontier of the mountaineering world. He was a philosopher, always ready with a poem, limerick, or quote. He was an innovator who never encountered a problem he couldn’t solve. He was a philanthropist, who started and chaired multiple nonprofits. He was a patriarch who loved the family that orbited him. He had the vision for American Mountain Guiding, and helped to make the industry and sport what it is today.
Above all, he was a monumental man who commanded the room when he walked in and helped influence thousands of lives. He warmed both hands on the fire of life. With his size 13 shoes, he left one hell of a set of footsteps, footsteps we should all try to follow, no matter how challenging the climb.
Lou is survived by his wife Ingrid, his twin brother Jim (Dianne), his sons Peter (Kerry) and Win, his grandchildren Kristian, Gabriella, and Kalen (Ryan), his great-grandchildren Scotty and Sage, and many nieces and nephews. He was preceded in death by his daughter Kim. There will be a Celebration of Life at Rainier BaseCamp at the foot of his beloved Mount Rainier this summer. We’ll have more details soon, and ask you to come raise a glass to this iconic mountain man.
“I warm’d both hands before the fire of Life….”
–Walter Savage Landor
The Whittaker family has created a Tribute to Lou Whittaker page on Facebook for you to share stories, memories, and photos.
To Peter, the entire Whittaker family and the mountain world - I send my condolences and heart felt sadness. Although the Whittakers would surely not remember me, I want to share a small bit of how and why I remember them.
Growing up in South Seattle with little to no means to buy the cool mountaineering stuff, I would routinely take the bus to the old REI store in Seattle. With only enough change for a bus ticket, I would spend the day at the store just drooling over the equipment and the photos and hopefully get the chance to see/meet the Big Guys. I did just that, first I met Jim, then one day I met Lou. I asked, which one are you sir?. I received an answer, “you have a 50/50 chance here”. I guessed correctly this time. It was Lou and I am pretty sure it was either just before or just after one of the K2 climbs. I was only a teenager then but the lasting impression both brothers left on a young mans heart (and mountain dreams) are with me still today. Later on after spending many years in the military, I finally made my way to Mt. Rainier which I looked at daily while growing up (when it was out) and signed up for a summit attempt with RMI. As luck would have it not only did I get to climb “The Mountain”, I was also fortunate enough to be on the 1st rope team with Peter. Summit climb 26 August 1988. What a lasting impact that has made on me. The twins helped ignite my passion for the mountains and then Peter was the guide that helped me make it to the top. I was in the best shape of my life and actually considered giving up my career to try to be a guide at the mountain I loved so dearly. Didn’t work out and my path was paved for me and now I know that I made the right career choice but I also know that I could have both - career and the mountain :) Some time later I received a signed book at a function/signing that Lou had written, “Memoirs of a Mountain Guide”. Part of my special collection to this day. Thank You Whittaker family, and Peter I hope to meet up with you again someday.
Very Respectfully, Richard (Ric) Autio
Posted by: Ric Autio on 11/18/2024 at 5:37 pm
It has taken me some time but wanted to share my condolences to Pete and the entire family. I grew up in South Seattle, looking at the mountain everyday thinking that some day, some how, I would get my chance. I can remember taking the bus to the old REI store (with no money) just looking at all the really cool gadgets and devices. I would spend the entire day there. Thinking about that mountain and wishing santa would bring me a carabiner or some crampons - lol. Thats when I met first Jim and then one day I met Lou. What great moments those were for me. A young teenager that met two god like mountain figures! Later on, as life progressed I finally got to climb the mountain and guess what, Pete was not only the main guide, he was the first team and lead climber (of course) and I was lucky enough to be part of that team. I was in such great shape and also in a super natural high. That was August of 1988. Not only was I finally on the mountain, Lou’s sons was my guide! What a special few days. Later on I got an autographed book “Memoirs of a mountain guide” signed by Lou. I will treasure that forever. Even though I spent most of my life working for the government/military and what seemed like always away from my home (WA state), I always would share these stories and they always brought me joy. I am so fortunate to have shared, even the smallest bit of time with the Whittaker family and I believe they helped cement what I have become and what I believe. The lover of outdoors and especially our mountain. I finally made it back to Washington and will forever be grateful for everything Lou and all the Whittaker family have accomplished and what they have shared with all of us. God Bless and Thank You Mountain Guide :) Hope to cross paths with you again someday Pete.
Very Best and fond memories,
Richard (Ric) Autio
Posted by: Richard Autio on 11/15/2024 at 6:11 pm
| DAY | WORKOUT | TOTAL TIME | DIFFICULTY |
| 1 | Daily Dozen (Crux Workout) | 12 min. | Recovery |
| 2 | 30 Minute Hike | 30 min. | Medium |
| 3 | Daily Dozen / Rest | 12 min. | Recovery |
| 4 | 30 Minute Hike | 30 min. | Medium |
| 5 | Daily Dozen / Rest | 12 min. | Recovery |
| 6 | 1 Hour Hike | 60 min. | Medium |
| 7 | Rest | - | Recovery |
| Total | 2 hrs 36 mins | ||
This is so helpful, I am planning to go visit after this outbreak is control. Really missing trekking. These should be so helpful.
https://resilientfutures.com
Posted by: Alice R. Birch on 9/6/2020 at 7:51 pm
All:
The link to the Daily Dozen is the last word “here” of paragraph 2 at the top.
Busted not reading the introduction.
-Barry
Posted by: Barry Reese on 12/17/2016 at 11:25 am
From RMI Guide Pete Van Deventer
This season brought about a different approach to training for me, as for so many of our guides and climbers. In a typical year, the summer guiding season counts for the vast majority of my “training” time. Multiple 12+ hour days a week in the mountains is a great way to build a deep aerobic base, and that leaves me free to fill in around workdays with activities that I enjoy (trail running, mountain biking, and ski touring top that list). While many of our climbers are training for a specific climb and many of our guides are counting those same climbs as training, the training principles between groups aren’t actually that different. Our climbers are trying to be at peak fitness for their climb to give themselves the best chance of reaching the summit, for guides the same training gives us the durability to do 10, 20, even 30 climbs a season without our bodies falling apart.
The cancellation of the climbing season this year necessitated a different approach for me. I count myself extremely lucky to live amongst Colorado’s Elk Mountains, with miles of trail running, mountain biking, ski touring, and peaks immediately accessible. With local trails one of the few outlets left to us this spring, I happily was putting in miles, finding new trails, and generally filling the aerobic base hole that the loss of the season brought. Just like everyone, I have my preferred activities, things that I count as training, but bring me personal joy as well. Ripping through swoopy single track on a mountain bike makes me grin, even if my heart is jumping out of my chest. Other activities aren’t so enjoyable, and they feel like training. I do them out of a sense of duty to the training plan, but I’m not smiling. Weight rooms top this list. I found as spring bled into summer, that I was putting a lot of time into the training activities that I liked, while totally dropping the ones I didn’t, and that was leaving a big hole in my fitness. I needed some structure.
Exercise is doing activities that stress the body and make our body work, while training is the programmed and strategic arrangement of patterns of exercise to increase performance and achieve a predetermined goal. It is difficult to put together a training plan if you do not have a goal. My goal became to build a base of specific strength and endurance to give me durability through the ski season, and I turned to our partners at Uphill Athlete for a 12-week Ski Mountaineering plan. Much of the plan involves activities that I enjoy: lots of trail running and some mountain biking for recovery workouts. There are also some twists that I usually don’t incorporate, but are fun: level 3 long interval workouts, and very short, all out hill sprints. There is also a strong focus on strength work, and though I struggle to be engaged by gyms, a different take on strength has actually been pretty fun and interesting. I’ve been doing a mixture of max strength, very low rep lifting work, as well as very high rep, very low weight muscular endurance work. Both are interesting in how the workout doesn’t necessarily feel taxing during, but for days after I find myself feeling the aftereffects. A bit sore, a bit depleted, but also seeing pretty quick improvements and results.
In Colorado, we got our first snow early, the last week of October. This kicks off the few weeks every year that feel awkward as an athlete. There is too much snow and mud on the trails to ride a mountain bike, but there isn’t enough snow to skin yet (my bar for this is pretty low, as skiing on grass still feels like skiing, but there isn’t enough even for me!). I went for a run up one of my favorite local mountain bike trails, and though the details of getting out the door were complicated (do I wear shorts because it’s in the 60s, or pants because I’ll be running through 4 or 5 inches of snow) I found a simple joy in picking my way through snow and mud and moving fast on foot on a trail that no one else seemed to be interested in taking.
I came back with renewed energy to train, running my local snowy, muddy trails until enough snow lands to allow me to ski. It has been a strange year to train, with gyms alternately open, closed, then open again, restrictions on our ability to get out and travel to our favorite places. I’d encourage everyone to set a training goal (or multiple), lean into what you can do, and blend the activities that leave you smiling with the others that are necessary to reach your goal.
New to this climbing world, Started out with trail hiking the Grand canyon. Trying my first Mountain at the Grand Tetons in June of 2024. I have a friend that introduced me to kettle-bell work outs. An E.M.O.M. routine 6 days a week with one day of just step ups.
This has been a game changer for my fitness levels, Would highly recommend his program {Adventure fit by Derek Toshner} I adapted the workouts to fit my age and fitness one day kettlebell next day body weight routines. My age is 59, yesterday’s workout was a mile walk with a 44lb bell over head swing to switch arms every 100 steps, Seems easy right, not so much; back, forearms, legs, core, all engaged, an exercise that would help in pulling that 60 pound sled and increase cardio.
Posted by: Richard Hulbert on 2/19/2023 at 4:22 am
I too followed Uphill Athlete’s 12-week program and then some. Never trained harder in my life. Still unable to summit Rainier after a second attempt. The fitness requirements to summit that mountain truly elude me. I had a great time being up there, but when you put in the months of hard work and dedication and still come up short, it is monumentally frustrating. Bottom line mountaineering is no joke, and it demands a level of fitness that despite targeted training and motivated commitment, I still have not achieved. I have immense respect for those who seem to have cracked the code and have made their goals a reality. I only wish I knew where I am going wrong.
Posted by: Jordan Cook on 7/6/2021 at 7:34 pm
Nice
Posted by: Jethro mark Baturi Agmilao on 3/21/2023 at 8:04 am
what is this…....fazool h
Posted by: dddddddds on 1/22/2022 at 1:15 am
I have a 5th grade student that is very interested in Everest. His goal is to climb Everest. I would like to have someone that has climbed Everest to come to talk to my class about their experience. Please contact me at 828-507-0899 or .(JavaScript must be enabled to view this email address). My school is located off Holcombe Bridge Road in Roswell.
Teresa Bayne
Posted by: Teresa Bayne on 10/28/2016 at 6:34 am
Good Luck Sara!!!!
Our Thoughts and Prayers are with you.
You go girl!!!!!!
Tripp, Mary Zack, Karen and Peter H’Doubler
Posted by: The H'Doubler's on 5/16/2011 at 5:32 pm
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