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October 1, 2014
Posted by:
Categories: Mountaineering Fitness & Training
Aerobic Base Training Aerobic Base Training is the foundation that the subsequent layers of your training will be built on. The first of the three standard phases of training, the goals of aerobic training are to increase muscle efficiency and endurance. During this building phase, your body develops its capillary network, delivering more blood (and oxygen) to your muscle fibers, minimizing lactate production, maximizing lactate disposal, and increasing mitochondrial density (which produces ATP to fuel your muscles).
Aerobic base training was initially pioneered by New Zealand running coach Arthur Lydiard1. In the 1960 and 1964 Olympic games, three of the athletes he coached combined for 6 medals, dominating the distance events. The world took notice, and soon some form of his theory of aerobic base training had become commonplace in nearly all endurance events. There were many misconceptions to his theory though that endured: namely that aerobic training involves lots of long slow miles, and nothing else. In reality, Lydiard typically included three workouts into his athletes base periods: long runs, shorter steady state runs at an increased effort, and fartlek type interval workouts.
Each workout in the period accomplishes a specific purpose, with the overall goal being to maximize the aerobic energy system before moving on to anaerobic training. While long workouts accomplish the goals that we usually think of such as increasing blood flow and muscular efficiency, the steady state workout is designed to increase the aerobic threshold (the level of effort the body can exert while maintaining aerobic metabolism and not producing lactic acid), and the fartlek workout is designed to mix up the pace, letting the legs turn over more quickly to stimulate the muscle fibers in a different way and develop the neuromuscular system as well.
As mountaineers, these same principles and goals apply. During our base phase, our goal is to maximize the aerobic energy system, and so long workouts, shorter steady state workouts, and fartlek intervals will all help to build that strong foundation that the rest of our training will come to rest on. Into that mix, we can also add endurance strength (light weights, but lots of reps) and core strength workouts to start to build the well rounded fitness that is so essential for our sport! During the base building phase, higher intensity workouts should still be done at a moderate pace however, perhaps around 80-85% of your max heart rate, rather than a 100% all our effort. This pace will continue to develop your slow twitch muscle fibers while beginning to develop your fast twitch fibers as well. This has the added benefit of reducing the chance that you get injured as you move into more intense workouts during later phases of training.
Mt. Rainier may not be the Olympics, but we can certainly train like an Olympian, and that foundation laid now, will provide the support for a great climb on your next big objective!
_____
(1: http://runnersconnect.net/coach-corner/base-training-running/)
Questions? Comments? Share your thoughts here on the RMI Blog!
July 23, 2014
Posted by:
Categories: Everest BC Trek
There is something to admire around every turn of the 31 mile trail through the Khumbu Valley from Lukla to Everest Base Camp. Monasteries, cultivated fields, grazing yaks, and tiny villages all share the valley, sitting beneath the some of the world’s tallest and most stunning mountains. A few of our guides sat down to compile a list of ten things to be sure and experience on the
Everest Base Camp Trek:
10. View From Kala Patar: It's not widely known, but the view from the top of Kala Patar, a rocky outcropping above Gorak Shep, provides a sweeping panorama from Everest to Ama Dablam and are far better than those of Base Camp.
9. Lama Geshe: A renowned spiritual leader living in a small house in Pangboche, Lama Geshe never fails to greet visitors with a deep laugh and broad smile. As he chants prayers in his native Tibetan in a deep but soft voice, he provides a fascinating appreciation and insight into the Buddhist process of embarking on a journey, whether for an Everest Expedition or a trip to visit distant relatives.
8. Momos: Akin to Chinese dumplings, the Nepalese momo is a delicious treat after a long day on the trail.
7. Afternoon prayers at the Tengboche Monastery: After making the 1,300’ ascent to the ridge top Monastery, find a seat along the edges of the Dokhang (the prayer hall), framed by a two story tall golden statue of Buddha, and listen to the deep chants of the resident monks fill the space.
6. Exploring Namche Bazaar: Perched on a hillside in the middle of the Khumbu, Namche Bazaar is the cultural and economic hub of this mountainous region. Yaks, monks, and Tibetan traders share the narrow streets with locals and trekkers alike, and a new discovery can be found around every corner, from tailors to bakeries to monasteries and museums.
5. The experience of trekking lodge-to-lodge: After a warm breakfast served in a cozy dining room, shoulder a light day pack with only the gear you need for the day, leaving your duffel outside your door, and start up the trail. Spend the day wandering through villages, fields, and valleys, until you reach your next night's teahouse where your bag awaits. The teahouses are simple but comfortable, with cozy community dining rooms to eat, relax, and socialize in and sleeping rooms just down the hall.
4. The Trail: While the excitement of trekking to Base Camp is reaching the foot of Everest at the end of the trail, the wonder comes from the entire experience of traveling the trail, where a simple centuries old footpath serves as both highway through the valley and the villages' Main Streets. Slow your pace now and again to look around and take in the shops, homes, and life that all happens right along the path!
3. Island Peak's summit ridge: Ringed by several of the world's greatest mountains (Nuptse, Lhotse, Everest, and Ama Dablam), the airy summit ridge of
Island Peak provides all of the excitement of Himalayan climbing in a short extension to the spring trek.
2. Spending the night at Everest Base Camp: you've walked all that way, why turn around and leave again in a matter of hours? Spending the night in Base Camp is a peek into the full experience of embarking on an Everest Expedition and enjoying a cup of tea while watching the sun peak over the top of the Western Cwm is an unforgettable moment.
1. Stopping to soak it all in: The Khumbu is simply an amazing place. One of the best things is just being there: stopping to dig your heels into the ground and looking around. There is nowhere else in the world like it.
Ready to experience the Khumbu for yourself? Join RMI on a
trek to Everest Base Camp!
December 15, 2011
Posted by: Elias de Andres Martos
Categories: Guide News
RMI Guide
Elías de Andrés Martos organized a team of RMI Guides to climb Tibet’s Shishapangma (26, 289'), the world’s 14th highest mountain. The team reached the summit on October 11th & 12th. We sat down with Elías after the expedition to chat with him about the climb.
RMI: What first inspired you to climb Shishapangma?
Elías: I had been hoping to go climb an 8,000 meter peak for awhile. When you have that in your head and you have never been to the
Himalayas, at first it looks like any peak - if the opportunity arose - would suffice. For the last couple of years, the objective was looking closer and closer, and the deeper research started. Initially I wanted to climb Dhaulagiri, as it was the dream of one of my mentors who never could do it. But I was determined to go this past fall and it turns out that Dhaulagiri is not the best for the post monsoon season, so I started to look at other mountains. Shishapangma seemed beautiful, rising alone on the Tibetan plateau. Easy access played a key role, as it also diminished the cost. And of course, it offered a relatively "easy" and "safe" line for this, our first, 8000 meter peak.
RMI: Organizing an expedition to an 8000 meter Himalayan peak is a major undertaking, what were some of the biggest challenges you faced in simply getting the expedition off of the ground?
Elías: Of course the budget is the main undertaking. It is fairly expensive, particularly when one does it pretty much out of pocket. (We have to thank RMI's indispensable
Guide Grant and
First Ascent's gear support.) This challenge leads to the difficulty of building a team as well; initially, along with my wife Bridget, I had this trip planned with my two good climbing friends from Spain, but getting 2 months off of work in addition to the funding, made it impossible for them to participate, so I had to start with 0 climbers just 6 months prior to the trip, when everything was logistically planned. Luckily, working for RMI made it easy to "collect" good friends for the expedition.
Jake Beren,
Geoff Schellens,
Eric Frank, and
Leon Davis were memorable companions. Ironically, the logistics were fairly easy, thanks to the internet and to Nima, our great contact in the Himalayas.
RMI: How did your previous climbing and guiding experience prepare you for the climbing and organizational challenges of the expedition?
Elías: That experience was probably a good 50% of the success of the trip. Having been on expeditions in other parts of the world is a great help that teaches you how to quickly act when facing problems or difficult situations, whether logistics or interactions with the local people. You come up with solutions or new plans on the go and deal with it.
The climbing and guiding experience among all of us on the team was definitely another great plus. Without much talking, we know what you have to do in different situations and the flow of the climb is as smooth as it can be as a result. Being a professional in the field, that usually works towards helping others achieve this goals, makes you have a greater temper on decision making too.
RMI: What was your impression of the Himalayas?
Elías: What can I say? It is the biggest mountain range in the World!!! Shishapangma sits alone in Tibet and unfortunately we drove to the trailhead from Kathmandu with clouds [covering the mountains], so we could not see much at first. When we all saw the mountain for the first time at Chinese Base Camp at sunrise, we were like little kids on Christmas day in front of Santa's gifts - so excited. But at the same time you acknowledge the magnitude of the mountain and get those butterflies in your stomach.
I was lucky to have some time afterwards to explore the Annapurna-Dhaulagiri and the
Solu Khumbu regions of Nepal, where the concentration of mountains is greater and the steepness of their walls grows exponentially...I have no words to describe what I felt there.
RMI: Give us a glimpse into your daily routine on a long expedition like this...
Elías: Wake up, breathe. Eat breakfast and come up with a plan, breath. Climb or rest, breathe. Try to have a hearty dinner, breathe...sleep. Start over.
RMI: Do you have a favorite memory or moment from the trip you can share?
Elías: Of course the summit. We made it to the Central Summit of Shishapangma at 8013 meters. I cried. I am very sentimental at points and being able to give a hug to my wife and two good friends up there after pursuing such a long dream is indescribable.
RMI: Any advice for climbers that have aspire to climb in the Himalayas one day?
Elías: Go for it. I think that such an undertaking requires determination. If there is a will there is a way and money and time to do it will materialize. Train for it and learn the skills that are necessary to do it. Be determined with your dream and with what it requires. And if you do not climb on your own, climb with a good guide, like the ones of
RMI!!!
RMI: What is next for you?
Elías: As far as guiding goes, anything where I can help RMI clients. As I am shifting towards being more of a full time guide, I am very thankful for the opportunities RMI is giving me. I’m headed to
Aconcagua (*Elías is currently on Aconcagua) and I am looking forward to the remainder of the winter with the
ice climbing programs.
Personally, I have big ice and mixed climbing projects for this winter-spring locally here in Colorado and in the Canadian Rockies. Since the Himalayan bug has bitten me, I have to admit that plans for Dhaulagiri are "in the oven".
Dear friends, family and colleagues: we are happy to get back in touch with you. Before all, we would like to apologize for the lack of communication of the last 10 days, but unfortunately, we were the most frustrated with that issue. Our satellite phone decided not to cooperate with our solar panel, and recharging the battery was an impossible task. Being the last team this season on the mountain, we could not borrow any other means of communication and we understand the worries this might have caused. But this is what being in the Himalayas brings to all of us...
That said, we are eager to announce that entire team is back safe in Kathmandu after having reached the SUMMIT ON THE CENTRAL SUMMIT OF SHISHAPANGMA at 8013metres!!!!
On Oct.11th, Bridget, Jake, Geoff and Elias reached the central summit in the mid afternoon, on a warm and cloudless day, after having followed the NW ridge for several hours from C3 (Elias and Bridget) at 7450m and from C2.5 (Geoff and Jake) at 7100m. The next day, Oct 12th, Eric and Leon, who had made shelter in C3 the previous day, started strong towards the summit. Leon reached the summit hours later, having Eric turning around well above 7600m in a wise and mature decision that honors this young, strong and smart climber, since his cold toes were not warming up in those early hours and up there you are the mercy of the temperatures.
Two days later, the entire team was reunited at Base Camp, from were we would proceed to do several back-carries to clear our gear and trash from anywhere below C1 at 6400m. After another day of rest and packing, we initiated our descent towards the trail head, also called Chinese Base Camp, were we arrived yesterday, the 16th. We were picked up by our truck (who learned about our arrival by a paper note sent down 2 days earlier with a yak shepherd) which would take us to the town of Nyalam, just a few Kilometers away from the Tibetan-Nepali border, to spend the night. This morning (Oct 17th) we made it into Nepal not without a couple small issues at the border and multiple traffic stops en-route to our hotel in Kathmandu, due to the heavy tourist season in the area. Is close to midnight here, so I will stop writing, but we will send you a good recap of the entire expedition soon.
Again, thanks to all of you for your support, your interest and the good vibrations sent. Best regards.
RMI Guide Elias de Andres Martos
March 29, 2011
Posted by:
Categories: Expedition Dispatches Everest
Elevation: 11,300'
Hi. This is Bill blogging from Namche, Nepal.
I started climbing with my daughter Sara about 3 1/2 years ago when she was just 12, and since that time we have had many adventures together. I love climbing, but even more so, I love spending the time with Sara, who is now 16. When we are at home in Atlanta she is so busy and I never get to hear about all the things that go on in her life every day. So while we are climbing, and over meals, or watching a movie or TV show on her itouch, I get to hear all the funny things that happen on a daily basis. For example, I just learned all about the social importance of 'threads" on Facebook, and the song with the line "the best 30 seconds of my life" (if you don't know what song that is, that's probably a good thing!).
So this past week has been fun. It takes a lot of patience to fly from the states to Kathmandu, with the layovers, cramped planes, visa lines and time changes, so its a big relief to finally get to a hotel room and start to work on your jet lag. Its been about a week, and I think I am finally over the 10 hour change.
The flight from Kathmandu to Lukla is quite an adventure, which starts with getting up in Kathmandu at 4:30 am and then literally fighting your way through a mosh pit of folks in the airport. It's actually great fun if you keep it in perspective. And of course, the 45 minute flight up to the mountains through a saddle into the very short landing strip (on a twin prop, specialized short takeoff and landing plane) is intense. If you have any doubt, go to youtube and search "lukla airport" and check out the clips. The strip is only open for brief spurts every morning due to the clouds, so you have to be on the 1st flight, hence the mosh pit.
There are two ways to get to Lukla, flying or walking, and the walk takes days. So, the main way (really the only way) is to fly in. All goods used by the many villages in the mountains get flown in. Then, once into Lukla, porters pick up all the goods and carry them up the trail. The trail is filled with porters carrying 70 to 80 pound loads on their backs, some the size of refrigerators. Most everything gets to the towns in the mountains makes it way there on the backs of the porters (or yaks or donkeys). All of our bags going to base camp are carried by these porters, and it takes them about 7 to 10 days to get up to basecamp. The porters climb from an altitude of about 9,000 feet, down to about 8,000 feet, and then all the way up to nearly 18,000 feet. Its just amazing what they do.
The "tea houses" that we stay in are really beautiful little lodges. They are made of stone (cut up here from the sides of the hills). The rooms are simple but clean, and the common dining room serves delicious food. We are eating so very well, and with dishes that we are accustomed to - pizza, chicken, steak, french fries, eggs, pancakes, etc... and these dishes - combined with the RMI condiments - have been great. We are buying bottled water along the way, but the bottles are getting more and more expensive the further we go.
Our climb so far has really consisted of getting into Namche, the center for all trekking and climbing in this area. The "Namche hill" is a 2000 foot hill from about 9,000' to 11,000' just before Namche that takes about 2 hours to climb. It was raining yesterday when we were ascending, so our biggest challenge was dodging the puddles and the yak dung along the way (not to mention the yaks which also have considerable loads on their backs).
This morning we awoke early to climb above Namche to get our first vies of Everest, Lhotse and the other massive mountains in the surrounding area. After a half hour trek at 6:30 this morning we were rewarded with perfect views. Everest had its tell tale plume of clouds streaking off the summit as it pierced the jet stream. It looks quite daunting, perhaps because it is.
Our trip is led by Dave Hahn, who is not only an insane climber, but one of the most down to earth people you will ever meet. He breaks it all down to seem so simple, and he makes me (and Sara) believe that all we have to do is take this adventure day by day, and climb by climb. This coming from a man who has summitted Everest 12 times, more than any non-sherpa in the world. If I were him I would be at least a little boastful, but he never is. And he seems to know everyone along the trail, at the hotels, and in the shops. Its one big mixer for Dave as we head to base camp!
So today is a rest day, and quite a beautiful one. Sara and I are going to break out Yatzee and the deck of cards. The goal today is to continue to have our bodies adjust to 11,000 feet while remaining strong and sickness free. Rest days are my strongest days in the mountains!!!
Thanks for following our climb.
Bill McGahan
(Photos by Expedition Leader Dave Hahn)
February 20, 2022
Posted by: Adam Knoff, Hannah Smith
Categories:
Elevation: 20,703'
To the top we go! Thirteen days into our trip, we can all feel the wear and tear from the previous mountains. Chimborazo is our final objective, the tallest of the three peaks standing tall at 20,500'.
There is quietness to the team as we get ready for our climb. As per usual, the alarm clock goes off far too early. There is no need to go wake folks since we are all sleeping in a dome tent. An hour goes by quickly and we are all roped up ready for our journey. The first portion of the route has a disappointment clever feel as we traverse under el castillo. Crampons and rocks is never a fan favorite but the team cruises through it. A short section of ice brings us to our first break. No matter how tired the team may be, everyone looked motivated to keep going. From that moment to the summit we climbed sustained steep switchbacks. The climb is unrelenting, never easing up. After a few false summits and a confusing bright star we reached the lower summit Pico Veintimilla. Once at the false summit we make the extra 30 minute walk to the true tippy top. A very faint glow of the sunrise greets us at the top.
The team finishes their trip three for three on the volcanos. The hardwork and preparation they all put in for these climbs shows with the great success on all the volcanos. Its a bitter sweet moment on top as we celebrate our victory but also acknowledge that this trip is coming to an end. After snapping summit photos and the beauty of the sun rising, we safely reverse our steps and head back down to camp. We pack up our things, enjoy some pizza and coffee and then make our way back to the van. The van has never looked so good. We free our feet from the confines of our mountaineering boots and load up. After a hard days climb we all look forward to hot showers, comfy beds, and celebratory drinks.
Moods are high as we reminisce on our climbs. With heavy eyes from an early start, its early to bed for all. Its been a great day and an excellent trip. We can all go to sleep feeling good about all that we have accomplished. Tomorrow we make our way back to Quito and then back to the states.
Goodnight all,
RMI Guides Adam Knoff, Hannah Smith, and team
It is good to be back in the summer heat of Mendoza! The team returned to the city healthy, safe, and proud of our climbing accomplishments. Switching our boots and jackets for flip flops and swim suits has been a welcomed change. To unwind from the trip, we have enjoyed all of what the city has to offer. Lounging by the pool and eating copious amounts of gelato have been our main focuses. The group has become incredibly close during our time in Argentina. We are all eager to head home, yet reluctant to part ways. As the trip concludes, we will continue to relish in each others company until the final moments. Our time together has truly been the best.
Till next time,
RMI Guide Luke Wilhelm, David Price and Team
March 12, 2013
Posted by:
Categories: Mountaineering Fitness & Training
Fit to Climb: Week 6 Schedule
|
DAY |
WORKOUT |
TOTAL TIME |
DIFFICULTY |
|
1 |
Rainier Dozen / Easy Hiking ( 30 min) |
42 min. |
Medium |
|
2 |
Rainier Dozen / Stair Interval Training (50 min) |
62 min. |
Hard |
|
3 |
Rainier Dozen / Rest |
12 min. |
Recovery |
|
4 |
Rainier Dozen / Strength Circuit Training x 3 |
46 min. |
Hard |
|
5 |
Rainier Dozen / Rest |
12 min. |
Recovery |
|
6 |
Rainier Dozen / Cross Training (1 hr) |
72 min. |
Hard |
|
7 |
Rainier Dozen / Hike (3 hrs) |
192 min. |
Medium |
|
Total |
6 hrs 18 mins |
|
BRIEFING
Last week we bumped up the length of three workouts and you may still be a little bit tired. This week, all workouts keep the same length and intensity.
DESCRIPTIONS OF WORKOUTS
Day 1:
Rainier Dozen + Easy Hiking (30 Minutes)
Perform the Rainier Dozen, and follow it up with approximately 30 minutes of easy hiking. Feel free to mix things up occasionally with a different activity, such as running, biking or swimming.
Day 2: Rainier Dozen + Stair Interval Training (50 Minutes)
Warm up for about 10 minutes, and then climb up and down a set of stairs, at a consistent pace, for about 30 to 40 minutes. Cool down with some stretching.
Day 3: Rainier Dozen / Rest
Begin your day with the Rainier Dozen. Feel free to add another 30 to 60 minutes of light exercise if you up for it (a brisk walk is a great option). Listen to your body. If you feel tired, rest. It would be good to take a complete rest day instead.
Day 4: Strength Circuit Training x 3
Repeat the strength circuit training workout introduced in Week 3. After warming up, perform three sets of the following exercises:
• Steam Engine
• Push Up
• Three Quarter Squat
• Russian Twists
• Lunge
• Steam Engine Laying down
• Mountain Climber
•
8 Point Bodybuilder
Spend 40 seconds performing the exercise and take 20 seconds between exercises to rest and switch to the next one. Take a full minute of rest between each set. Take ten minutes to cool down by stretching after you’re done.
Day 5: Rainier Dozen / Rest
Begin your day with the Rainier Dozen. Feel free to add another 30 to 60 minutes of light exercise if you up for it (a brisk walk is a great option). Listen to your body. If you feel tired, rest. It would be good to take a complete rest day instead.
Day 6: Rainier Dozen + Cross Training (1 Hour)
Warm up with the Rainier Dozen and then spend an hour in some moderately vigorous activity as cross training. Listen to your body, and have fun with it.
Day 7: 3 Hour Hike
Warm up with the Rainier Dozen. Hike for about 3 hours, covering 5 - 6 miles in distance. Hike at an even pace.
SUMMARY
As you work hard at your workouts, pay close attention to how you feel during your workouts and be diligent about self-care and recovery. This self-awareness can help you know what parts of the
fitness triangle (aerobic, anaerobic and strength) might need a little extra work. It might also help you realize that you’re pushing too hard and need to dial it back a little. You do have leeway as you train. If, for any reason, you feel exhausted or you feel like you're slipping back, it's often best to take an extra rest day or two. Taking more rest is not a negative. This is not to encourage a lack of discipline, but to respect and honor the intuition and self-knowledge that we all have when it comes to understanding when enough is enough. A simple rule in this regard that is often used in elite athletic coaching circles is that "If you have to choose one, it's always better to undertrain than to overtrain."
- 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.
April 28, 2015
Posted by: Dave Hahn, JJ Justman
Categories: Expedition Dispatches Everest
Elevation: 17,575'
We've come to the inescapable conclusion that Everest summit for 2015 is out of reach for our team. Besides the rather obvious and glaring philosophical difficulties of pursuing a recreational venture in the midst of a national -and local- disaster, there are the on-the-ground mountaineering realities that will not permit us to look upward again. We have no viable route through the Khumbu Icefall and the Earth is still shaking. We couldn't think of asking anyone to put themselves at the risk required for re establishing that route under such circumstances. The effort at this advanced stage of the season would normally be focused on building a route to Camp 4 rather than to Camp 1, nobody will be able to say when the aftershocks will end, but it will -without a doubt- be too late for fixing the upper mountain and stocking camps before the normal advance of the monsoon.
We'll put our efforts into an organized and safe retreat from the mountain. Nobody harbors illusions that travel in this stricken and damaged country will be simple, but we'll head for home now in any case.
Best Regards,
RMI Guide Dave Hahn
March 18, 2013
Posted by:
Categories: Mountaineering Fitness & Training
Fit to Climb: Week 7 Schedule
|
DAY |
WORKOUT |
TOTAL TIME |
DIFFICULTY |
|
1 |
Rainier Dozen / Easy Hiking ( 30 min) |
42 min. |
Medium |
|
2 |
Rainier Dozen / High Intensity Stair Interval Training (60 min) |
72 min. |
Very Hard |
|
3 |
Rainier Dozen / Rest |
12 min. |
Recovery |
|
4 |
Strength Circuit Training x 4 |
54 min. |
Hard |
|
5 |
Rainier Dozen / Rest |
12 min. |
Recovery |
|
6 |
Rainier Dozen / Cross Training (1 hr) |
72 min. |
Medium |
|
7 |
Hike (3 hrs, 15lbs of pack weight) |
180 min. |
Medium |
|
Total |
7 hrs 24 mins |
|
BRIEFING
This week, we're loading up your pack with another ten to fifteen pounds of weight. Your ultimate target weight will be 35 to 45 pounds, depending on your individual gear. The added pack weight takes you a big step closer to that goal of preparing for your climb. A side benefit of increasing the amount of gear in your backpack is learning how to pack your gear like a pro! Check out RMI Guide Pete Van Deventer's
packing tips for some insights on how to pack a backpack for climbing!
Since day one of Fit To Climb, you've been practicing squats, lunges and other core exercises which are building your upper and lower body strength. This is a great time to focus on your technique, especially for squats (see
Fit to Climb: Week 3 for a refresher on proper technique).
This week, you’ll also increase the stair training workout to 60 minutes, pushing it into the “very hard” workout territory. The strength workout is twice as long as when you started; you’ll be doing 4 sets of the 8 exercises. In this week’s workouts you’ll notice that you’re building muscle endurance, indicated by your ability to make repeated efforts with less fatigue.
DESCRIPTIONS OF WORKOUTS
Day 1:
Rainier Dozen + Easy Hiking (30 Minutes)
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 2: Rainier Dozen + Stair Interval Training (60 Minutes)
After the Rainier Dozen, warm up for about 10 minutes, and then climb up and down a set of stairs, at a consistent pace, for about 40 to 50 minutes. Cool down with some stretching. You don’t need to carry a pack on your stair interval training, the focus in this workout is on speed and intensity.
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: Strength Circuit Training x 4
Repeat the strength circuit training workout introduced in Week 3. After warming up, perform four sets of the following exercises:
• Steam Engine
• Push Up
• Three Quarter Squat
•
Russian Twists
• Lunge
• Steam Engine Laying down
• Mountain Climber
•
8 Point Bodybuilder
Spend 40 seconds performing the exercises, and take 20 seconds between exercises to rest and rotate. Take a full minute of rest between each set. Take a full minute of rest between each set. Take ten minutes to cool down by stretching after you’re done.
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 + Cross Training (1 Hour)
Warm up with the Rainier Dozen and then spend an hour in some moderately vigorous activity as cross training. Listen to your body as to what activity sounds appropriate and have fun with it.
Day 7: 3 Hour Hike
Adding a pack with 15 pounds doesn’t sound like much, but if you’re not used to wearing a pack, it’s quite normal to experience tiredness or muscle ache, especially in the shoulders. If you feel a sharp pain, you should stop. However, if what you feel is muscle fatigue or an ache, do persevere and your shoulders will become used to the pack over the next few weeks.
An organizational aspect to this workout is to practice packing your pack so that the needed gear is easy to accessible, weather proofed and packed in a way that is balanced. Nothing wears you down like a poorly-organized, lop-sided pack.
Practically, if you have been acquiring gear for your climb, you could use it for ballast. If you don't have the specific items that you're climbing with, yet, you can be creative by adding heavy items such as water and bags of rice, or even spare clothes. A tip for anyone who is worried about knee pain on the descent: carry a jug of water to achieve the desired weight on the way up (15lbs = ~1.8 gallons of water). At the high point of the hike you can dump out some, or all, of this water so that you can descend with a lighter load and lessen the strain on your body.
- 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.
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Great to have a refresher on this as I up my training game. I remember reading Dr. Phil Maffetone and hearing tri-athlete Dave Scott preach these often forgotten fundamentals. Looking for a climb to do in the next 6-8 months. Dave
Posted by: David A. DePodwin on 2/22/2021 at 4:53 am
Please e-mail me another copy of the week 3 training schedule. Thanks
Posted by: Phil Hanrahan on 10/23/2017 at 1:48 pm
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