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Fit to Climb: Week 12 Schedule
|
DAY |
WORKOUT |
TOTAL TIME |
DIFFICULTY |
|
1 |
Rainier Dozen / Easy Hiking ( 30 min) |
42 min. |
Medium |
|
2 |
1-2-3 Stair Workout x 5 |
90 min. |
Very Hard |
|
3 |
Rainier Dozen / Rest |
12 min. |
Recovery |
|
4 |
Rainier Dozen / Fartlek Training Hike (2 hrs) |
120 min. |
Very Hard |
|
5 |
Rainier Dozen / Rest |
12 min. |
Recovery |
|
6 |
Rainier Dozen / Hike (3 hrs) |
192 min. |
Medium |
|
7 |
Rainier Dozen / Hike (7 hrs, 15 pounds of pack weight) |
432 min. |
Medium |
|
Total |
15 hrs. |
|
BRIEFING
At this point in the 16 week training program, you are all in and the end is not far off! This week adds a second hike to your weekend, the Day 2 stair session becomes a little more challenging, and you’ll be adding a new kind of workout in for a bit of variety: a fartlek hike on Day 4.
DESCRIPTIONS OF WORKOUTS
Day 1:
Rainier Dozen + Easy Hiking (30 Minutes)
Today’s hike is a recovery workout and you can always substitute it with a different activity, such as running, biking or swimming. The important thing is to move at a moderate pace for 30 to 45 minutes. The pace can be conversational and you do not need to be dripping with sweat at the end of the workout.
Day 2:
Stair Interval Training: The 1-2-3 Workout
Warm up with some moderate paced stair climbing. Then, make three efforts: one moderately hard, one very hard, and one close to maximal effort, with rest periods in between. This may look like:
• 2 minutes at 50-65% intensity, followed by 3 minutes of rest (1 minute standing, 2 minutes descending)
• 2 minutes at 65-80% intensity, followed by 3 minutes of rest
• 2 minutes at 85-90% intensity, followed by 3 minutes of rest
Repeat this sequence five times.
Day 3: Rainier Dozen / Rest
Begin your day with the Rainier Dozen. Feel free to take another 30 to 60 minutes of light exercise if you feel like it (a brisk walk is a great option). If you feel tired, today is a good opportunity be good to take a complete rest day instead. Listen to your body.
Day 4: Rainier Dozen / Fartlek Training Hike (2 hrs)
‘Fartlek’ training is another version of interval training. The word originated in Sweden and means ‘Speed Play’. Fartlek training is popular with cyclists, runners and cross-country skiers. During your workout, you simply chose random ‘targets‘ like the top of a hill, a loop of a track, a tree or trail marker and then get after it with gusto! Increase your effort level as much as you feel like and mix up the length of the intervals for variety. I like this type of training because it replicates the unpredictable nature of mountain terrain: you can never be certain of the terrain or length of challenging portions of the climb. It’s fun too; it helps to pass the time while training alone, or adds a competitive challenge with friends. If you lack stairs, you can use any uphill grade and no matter the terrain, you can always increase intensity by adding weight to your pack.
Warm up with the Rainier Dozen, and then hike for two hours. Depending on how you are feeling, pick a spot on the trail that feels an appropriate distance away, and sprint to it. Alternate these high speed sections with walking at your regular pace. If you are doing the workout with friends, you can take turns picking the target.
Day 5: Rainier Dozen / Rest
Begin your day with the Rainier Dozen. Feel free to take another 30 to 60 minutes of light exercise if you feel like it (a brisk walk is a great option). If you feel tired, today is a good opportunity be good to take a complete rest day instead. Listen to your body.
Day 6: Rainier Dozen / 3 Hour Hike
The back-to-back hikes this weekend mimic the actual Mount Rainier climb where you complete two days of climbing in a row. The conditioning benefit is to get used to doing these long practice sessions close together. By this point, you’re getting so used to hiking so that this won’t seem like a significant challenge as it would be before the program.
Warm up with the Rainier Dozen and then hike for 3 hours. You may choose to include some pack weight if you’re looking for a little extra challenge.
Day 7: 7 Hour Hike (15 pounds of weight)
Warm up with the Rainier Dozen, and then hike for 7 hours, or about 12 - 14 miles. Be sure to hike at an even pace and bring all of the clothing, food, and equipment you need to be on the trail all day.
SUMMARY
This week is capped off with your first back-to-back hike. You may be tired when you start the second hike, or even have some muscle fatigue, but try and persevere. There are great benefits to be gained from introducing your body to the stress of multiple days of extended effort as it prepares you for the same challenges of climbing. We are headed into the final push of preparation over the coming weeks with several of these back-to-back days. When the climb comes you’ll know what to expect and how to take care of yourself over several days of climbing!
- 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.
On Sunday, June 3, the historic Paradise Inn at Mt. Rainier National Park hosted a Tribute to Nawang Gombu. The much-anticipated event promised to be a memorable gathering and, despite the fickle weather, it definitely lived up to expectations!
By 4:00PM the grand lobby was overflowing with family and friends gathered to honor the memory of the man who, all agreed, was a remarkable individual in terms of physical strength, mental determination, and above everything else, humility. Several family members even journeyed from India to attend. Gombu’s daughter, Yangdu, received a plaque from Mt. Rainier National Park Superintendent Randy King, recognizing her father’s years of service at Mt. Rainier.
Needless to say, the climbing community was well represented, with Lou & Jim Whittaker (along with their families) topping the bill. Jim recounted a story when he and Gombu were on the summit of Mt
Everest in 1963: He asked the soon-to-become-famous Sherpa what he was thinking; what was going through his mind in that historic moment; and received the succinct reply, “Getting down!”
In the crowd were numerous professional mountain guides who worked with Gombu on Mt Rainier, as well as past clients of
RMI fortunate enough to rope up with him during their summit climbs. Phinjo Gombu, Gombu’s son and also a former RMI guide, accepted a special plaque from RMI’s Lou Whittaker, Peter Whittaker, and myself. Phinjo then delivered a moving account of his father’s life, from boyhood to becoming a mountaineering icon. Through it all, Phinjo recalled, Gombu remained humble and unassuming. As he put it, “He [Gombu] simply loved the mountains.” Everyone in the building related to that sentiment.
2012 marks the 30th anniversary of the 1982 American Everest Expedition, led by Lou Whittaker, of which Gombu was a member. Several former RMI guides and participants on the expedition were in attendance, including Larry Nielson, the first American to climb Everest without supplemental oxygen (1983). Gombu used to refer to Larry as “the Animal” and with good reason!
Near the great fireplace at the west end of the lobby easels displayed photos from numerous expeditions on which Gombu participated: Everest, Kanchenjunga, Makalu, and Nanda Devi. He also guided an
RMI Mt. McKinley Expedition in the late 1970’s, with his friend Phil Ershler. A silent auction was ongoing throughout the evening, bidding on famous photos and mountaineering books autographed by Lou Whittaker, Jim Whittaker, and Dee Molenaar among others.
Of course, nothing elicits memories more effectively than film and the medium was presented in abundance: Gombu as a young man on early expeditions; the electrifying final steps to the top of Everest on May 1, 1963 with Big Jim; the ’82 China-Everest North Wall and ’89 Kanchenjunga expeditions. These clips represented but a few snippets of a lifetime spent in the high mountains.
Then suddenly, shortly after 9:00PM, someone burst into Paradise Inn proclaiming, “The Mountain’s out! The Mountain’s out!” Talk about your mass exodus. The lobby all but emptied in a matter of moments as everyone grabbed cameras and cell phones or simply went outside to look for themselves. The summit of Rainier, hidden behind clouds throughout the day, was there in all its glory. The Tatoosh Range was bathed in shades of evening’s glow, while Rainier’s distant summit loomed stark and foreboding. It fit the occasion. Mt Rainier’s upper reaches are the realm of the mountaineer, of which Nawang Gombu represented the highest ideal. As guide and climber, husband and father and very special friend, his memory will be kept alive in the high mountains.
Special thanks to Ingrid & Lou Whittaker for all their efforts in organizing and promoting this truly memorable event.
-
RMI Guide Joe Horiskey
Hello again everyone,
All is still well here in the Khumbu as the team members made our way back to Pheriche. It was a busy day on the trail with climbers, Trekkers, yaks, and porters all bound uphill to basecamp. We slowly made our way through the maze of traffic and enjoyed a few last good views of Everest.
Pretty amazing how thick the air here at 14,000' feels compared to 17,500'. Spirits are high even with slightly tired legs after an eight hour day!
RMI Guide Casey Grom and crew
As we focus forward on the training for this year’s climbing adventures, we know we’ll be hiking, climbing, probably doing some
stair interval training with heavy packs, and developing strength training routines.
The training adventures need not be boring though, cross-training keeps us both balanced and motivated.
I like to categorize my cross training by asking, “Is this a direct benefit to mountain climbing or is this activity more general conditioning focused?” Sports like cycling, cross-country skiing or skating have a very direct benefit in building endurance for the mountains, in fact a bike ride can be a perfect substitute for a hike.
Other sports like soccer, kickboxing, or activities like dancing and yoga, while perhaps not as directly related to mountain climbing, can have wonderful benefits for overall conditioning.
Thinking out of the box completely, I met a person last week who did remarkably well on a training hike despite not having ‘trained’ very much. I asked him where he thought his fitness came from and he said, “I’m a UPS driver, I use a pedometer to track my steps and generally do 15,000 steps each day - most of them carrying boxes.” 15,000 steps equals about 5 miles walking! I think he’s going to have a big head-start on his 16 week training program!
Cross training is an important part of your training program, keeping you mentally engaged and physically healthy. Beyond the cornerstones of your regular training program that includes long hikes, short intense sessions, and strength training, what fun things do you enjoy to do to which add to your fitness? Are you lucky enough to have one of those jobs which gets you walking during the day? How can you plan your days to add an activity or sneak in a few extra miles from place to place?
Get outside and be creative with your cross training!
- John Colver
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.
Questions? Comments? Share your thoughts with John and other readers on the
RMI Blog!
Traveling through the mountains and climbing up and down rough and uneven terrain can take a toll on our knees. Knee pain can be debilitating in the mountains and the best strategy to avoid knee pain is to actively prevent it. Prevention begins early in your training process and continues throughout the climb.
During Training
• Remember that getting up the mountain is only half the climb: you still face the entire descent back to the bottom. Keep this mind during your training and include downhill travel in your training routine in order to prepare your muscles and joints to the stress encountered in a climb.
• Build general knee strength. See
this article for an example of different knee strengthening exercises and discuss the specific areas that you need to improve your knee strength with a physical therapist or trainer.
• Take care of your knees during training: don’t beat them up too much and let small irritations turn into major injuries!
On the Climb
Be Prepared:
• Be aware of the weight you are shouldering and avoid carrying extra or unneeded gear.
• Be strategic when pack your backpack: keep the heavy items towards the back of your pack (close to your body) and centered so that the heaviest weight is closest to your center of gravity and your pack sits comfortably and squarely on your frame, not pulling to one side and throwing you off balance (
see more packing tips...).
• Bring trekking poles: poles are a great tool in taking a few pounds of weight off of your knees with each step and can help you protect a knee if it is feeling tired (
learn more about using trekking poles...).
Climb Smart:
• Take small steps on the climb up whenever possible to avoid straining the major muscles around the knees.
• Don’t fight the descent! Take smaller consistent steps coming down and try to avoid the big jarring steps that jolt your body.
• When coming down on moderate snowy terrain and no longer wearing crampons, try keeping the sole of your foot parallel with the slope and sliding a few inches with each step downwards. These little distances add up over the course of a long descent and make the downhill feel just that much easier.
Questions? Comments? Share your thoughts here on the
RMI Blog!
Rest and recovery is an important part of the training process and there are many techniques, both active and passive, that can help. Recovery from your training efforts can be looked at from physiological and psychological perspectives. Here are some tips:
1. Plan Your Training: The first step in getting adequate recovery is crafting a
solid training plan allowing for phases of training to build progressively and allowing time for active rest.
2. Keep Track: Keeping a training log is a good way of reviewing your progress. I suggest recording not only the volume, intensity, and type of each workout completed, but also your own notes about how you felt in each workout. Self-monitoring how you feel mentally (strong, weak, interested, un-interested) will allow you to see how you are progressing in an overall sense.
3. Get Psychological Rest: Psychological strategies are important factors in reducing and managing stress. Relaxation, meditation, reading, visualization, and using a coach as a sounding board are all valuable tools in helping to maintain focus and a positive attitude throughout your training. Relaxation is also helpful in ensuring quality sleep, which is essential for recovery.
4. Take Social Time: Too much of a good thing can be bad for us. Taking a complete break from climbing and hiking to participate in alternative activities can be a good way to decompress. Mix your hard training up with a different sport; play soccer, frisbee - anything really. At RMI there is a penchant for beach volleyball, ping pong, and horseshoes - it’s a nice mental break from the mountain and those downtime matches are intense but a lot of fun.
5. Get Therapeutic Rest: Sports massage, some forms of yoga, hot baths, and hydro-massage are just some examples of the many techniques available to help relax muscles after training and prepare for subsequent training sessions.
6. Pay Attention to Nutrition: Proper nutrition is essential for complete recovery. Quality food that is rich in nutrients is a key requirement for re-supplying energy stores and maintaining our body, it’s muscles, bones, organs, and systems (see
Nutrition for Mountaineering Training for more information on nutrition).
Mountain climbing is tough on the mind and body - and so is training for it. When we climb we steal every opportunity to recover from the hard work so that we can get up the next day and do it again. Training demands the same attention to rest and recovery. This is a work-hard, rest-hard activity and often times your success will be as much dependent on how well you rest as how hard you train.
- John Colver
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.
Questions? Comments? Leave a comment to share your thoughts with John and other readers!
On Friday the Camp Muir Expedition Skills Seminar returned from five days of training on Mount Rainier. Aspiring climbers learned a variety of movement and technical skills that will further their future mountain experiences. This wraps up RMI trips on Rainier this season, thank you to everyone who has been following along!
RMI Guide Dustin Wittmier
In the 1930s, Swedish running coach Gösta Holmér was trying to find a way to kick start a floundering national cross country running team that had been thoroughly trounced by a strong Finnish team throughout the 1920s*. Part of his answer was an interval workout with a name that most Americans have trouble saying with a straight face: fartlek. Fartlek translates to English as “speed play”, and the workout is just that. A free flowing and loose type of interval workout, Fartlek has many incarnations and can greatly benefit climbers as part of a workout plan.
Fartlek workouts have gained popularity in the sports of running and nordic skiing (both heavily Scandinavian sports) since Holmér’s creation, but they can be accomplished in a wide variety of activities: swimming, cycling, and walking are all conducive to playing with speed.
Completed within a continuous workout, such as a longer run, the fartlek portion typically lasts for at least 45 minutes. After a good warm-up, many people begin the fartlek with a few minutes of a sustained increase in effort. This effort shouldn’t be all out, but a bump of 15 to 20 seconds per mile from your normal distance aerobic pace. This continues the warm-up process and readies your muscles and body for the gear changes that make up the fartlek workout. After this period, you are ready to play. The fartlek consists of increases in pace of varying duration and intensity, always returning to your aerobic distance pace. This could be a few quick steps thrown in every 50 meters - to simulate a bump in pace or a few difficult steps to get through an awkward section of Disappointment Cleaver - or a sprint of 50-60 meters every few hundred meters, simulating a short stretch of steep climbing. Longer efforts of one to several minutes can be used, as well as harder efforts up hills, with recovery over the top and on the descent. One of the main points of the fartlek is that it is continuous. After your harder efforts, you should return to your aerobic distance pace. If you can’t sustain this and you find your pace slowing, back off the intensity of your harder efforts.
This is a great workout to do with a partner or group. Switch leaders often, vary the length and intensity, and have fun. Pick different points to push to; racing to signposts, up hills, and racing mailboxes (push for two mailboxes then back off, then push for four, and back off, etc.) are all great ways to keep the workout entertaining and fun. Checkout these different fartlek ideas on
Active.com and
Triathlete.com for inspiration.
Fartlek has benefits for climbers throughout the
different phases of a training plan. Early on in training, the goal is base fitness and building aerobic endurance. While aerobic endurance is incredibly important to the sport of mountaineering, the long slow nature of these workouts can leave athletes feeling sluggish and with a difficult time increasing the pace. During this phase, fartlek is a great way to maintain your ability to switch gears mid workout. As you move into your
threshold building phase, fartlek is a great mid intensity interval workout that helps train your body to recover between efforts - important in a sport where a few more difficult steps at altitude can leave you gasping for breath. Experiment with different formulas, and try throwing these workouts into your plan once or twice a week. The fartlek workout is a great way to add some creative freedom to your weekly training regimen. Lastly, don’t forget the “play” in “speed play”!
_________
*Source: Wikipedia article “
Fartlek”.
Questions? Comments? Share your thoughts here on the
RMI Blog!
The Five Day Climb August 30 - 3 September completed their program. The team met on Monday for their Orientation and Equipment check, then headed out the next day above Paradise for a full day of Mountaineering School. With their glacier travel training complete the team ascended 4.5 miles to Camp Muir on Tuesday. They spent two nights at Camp Muir and were able to explore the route up to 11,300', the group was unable to make a summit attempt due to route conditions. However, they did get in some crevasse rescue training. Today the group finished up a bit more training before packing up and descending to Paradise.
Congratulations team - we hope you enjoyed your time on the mountain!
A well crafted training plan is one that comprises multiple phases of training. Commonly called Periodized Training, this is the method of dividing your training program into phases in order to focus on different aspects of your training while effectively incorporating the needed rest and recovery. Periodized training is effective because it is a strategic approach to training. If you try to focus on every aspects of your training all at once, you're likely to get injured or burn out. Much like building a house, the foundation must be laid before the walls can be put up and the interior finished. In the same manner, periodized training is focusing on different aspects of your training in a complementary manner, where each phase makes you stronger and more prepared for the next.
Basic Training Phases
Phase 1: Building Base Fitness
Your goal in this phase is to build your overall "base fitness." This entails improving your aerobic endurance, increasing strength and flexibility, and incorporating occasional interval work. This critical training phase focuses primarily on aerobic fitness. Aerobic training increases the amount of oxygen carried to the muscles, lowers the rate at which lactic acid is created and helps the body remove it more effectively, and increases the overall metabolic rate (1). Put simply, you are getting into good overall shape in order to prepare your body for the stresses of more intense and specific mountaineering training.
Phase 2: Introduce Mountaineering Specific Training
This phase focuses on maintaining endurance and aerobic fitness while improving speed and strength by introducing more interval training and mountaineering specific training. Begin incorporating interval sessions into your training to increase your aerobic capacity and and broaden your range of comfort at various effort levels. Make your workouts more mountaineering specific with hikes and climbs with moderate weight in your pack. This phase is beginning to hone your fitness to the demands of mountaineering.
Phase 3: Tailor Training Specifically for the Climb Ahead
In the final phase you are training specifically for the climb ahead. Try and train on terrain similar in steepness and difficulty to the mountain in terms of vertical change, weight in your pack, and length of days. Find training hikes with the vertical change that is similar to the amount of vertical change on your climb. Stack long workout days back to back to mimic the challenges of multi-day climbs. Train and with a pack weight mimicking what you will be carrying on the mountain and incorporate interval sessions to boost your anaerobic threshold. Remember to dramatically dial down your training in the final week or so before the climb. This process, called "tapering", gives you the needed time to rest and recover from your final training push. The last thing you want to do is show up at the base of a mountain exhausted and worn out.
Applying Phased Training
Pull out a calendar and mark down the date of your upcoming climb. You have every day between today and the start of your climb to build your fitness. Divide this time into three phases. Your current fitness level and the amount of time between now and your next climb will determine the length and focus of each phase. As you hone in on your different phases, also reflect back on your past climbs and training to determine what areas of focus (flexibility, balance, speed, etc.) to incorporate into the more mountaineering specific training phases. Find out more about specific training routines with RMI's Mountaineering Fitness and Training resources. We strongly encourage you to work with a trainer or fitness coach to help you map out this process and provided the specific routines and exercises for you.
_____
(1: "Train Smart This Winter: Base Training Basics", Active.com)
Questions? Comments? Share your thoughts here on the RMI Blog!
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I am currently signed up for the Rainer hike this coming Summer. I have done Devils Path in Catskills, NY which is 25 miles, 10,000 ft of climbing in 12 hours as well as climb Mount Mitchell in NC which is about 8 miles and 4,500 feet of climbing which took about 2 hours. I obviously will have ample time between when the 16 week program ends and my hike. Is there any suggestions for me to continue to keep in shape between the end of my training program and my hike? I know I am in good shape for the hike through trying hikes like I mentioned above but wanted to know how I continue to stay on that level. Thanks!
Posted by: Stephen on 11/17/2015 at 5:49 am
I’ve been down since labor day. My inner thigh started cramping at the end of a hike, cramped through the night, then stiffened up. The following day the skin was very bruised like I had bumped it but I had not. It’s still sore. Before and during the hike I was hydrating with clear water and occasional electrolytes because I seem to have cramping issues, but I don’t remember sweating very much. It was a cool, dry, sunny day and I was often in a tee shirt. Maybe I was evaporating off more than I realized? Truthfully, I had cheated on the training a little. I thought I was ready for a fun 13,600’ spring climb of Mt Dade in the Sierra Nevada, spring snow fields, and an overnight pack. It was only a 4 mile 1000’ ft elevation approach to an 11,000’ base camp, which is where I started cramping and turned back from the next day. It was a bear descending. I’ve been doing nothing since as far as training, but I’m going to start up again. Any advice on recovery training, and preventing this kind of injury on the the next big hike?
Posted by: Robert on 6/8/2014 at 12:19 pm
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