The vast majority of climbers that come climb Mt. Rainier with us live in decidedly unmountainous places. As a former fellow flatlander, I can sympathize. There is actually a surprising amount of training literature out there targeted at folks living in mountain towns (think gaining 3,000 feet twice a week), and recently, folks training for high end alpinism (think Steve House). But when it comes to “Joe Climber” living in Kansas hoping to be strong on Denali or Mt. Rainier, in my experience there is a real gap in available resources. I don’t claim to be an expert on the subject, but I certainly have strong opinions as to how best to go about this type of training, based on my own personal experience. And so, without further ado, I present to you the 4 principles of the flatlander’s guide to mountaineering training:
Diversify your training. Face it. You live in the Midwest. The terrain that directly simulates your mountaineering objective does not exist in your backyard. Therefore no single exercise or activity can adequately prepare you for that objective, which means that you must pursue a wide variety of training activities. If all “Joe Climber” does to train for his Rainier climb is run, he will be in great shape for running. But he will not be in great shape for Rainier. Which leads me to the second principle...
Emphasize strength training. When we say you need to be strong for the mountains, we mean that quite literally. Carrying big loads uphill and downhill day after day requires a significant amount of muscle recruitment, and you can’t recruit it if it’s not there. The majority of my time training in the flatlands is actually spent in the gym, performing exercises that emphasize muscular and core strength. I’ll save my personal lifting program for another article, but I’m a big believer in free weights and olympic lifting, rather than machines. Performing a squat using perfect technique not only builds strength in your butt, quads, and calves, but also strengthens your core/low back and improves your balance. No single machine can do all this, and machines can even lead to injury by over-strengthening certain muscle groups at the expense of others.
When it comes to cardio, think long duration/low intensity. As a mountaineer, we work best in our aerobic zone. This is why we pressure breathe, rest step, and do everything we can to conserve energy in the mountains. So when we train, it makes sense to maximize our output in what Steve House and Scott Johnston refer to as “Zone 1.” To quote their book, Training for the New Alpinism, “Improving [Zone 1 fitness] will pay bigger dividends in alpine climbing than time spent improving any other quality because it allows you to sustain higher submaximal climbing speeds for longer times” (58). And to reiterate my first principle, mix it up! I’ll run, I’ll swim, I’ll bike, I’ll run up stadium stairs if available. But when I do, I’ll shoot to be moving for at least 90 minutes.
The best defense against altitude is hyper-attentive self care before and during the trip. Altitude weighs heavily on most climbers’ minds pre-trip (particularly those climbers living in the flatlands), and for good reason: more than any other aspect of a mountaineering trip, how your body responds to altitude is the one factor you can’t fully control. But you can stack the odds heavily in your favor. Before the trip leaves, be sure you are on a consistent and complete sleep schedule. Be sure you are eating well. I’ve talked to guides who swear by airborne, or probiotics. Everyone’s a little different, but if you find a supplement that consistently keeps you healthy, go with it. On the trip itself, dealing with altitude becomes even more straightforward. Never let yourself get too cold. Force yourself to eat. Force yourself to drink. Force yourself to breathe. The climbers that take these four concepts to heart, nine times out of ten, are the climbers who summit.
So what do you do with these principles? Well, you construct a training schedule. My schedule, as a college student in Massachusetts training for Denali, looked something like this:
Monday: AM-swim PM-lift
Tuesday: PM-water jug hill repeats
Wednesday: PM-circuit training/lift
Thursday: PM-long run (90 min+)
Friday: AM-swim PM-lift
Saturday: PM-bike
Sunday: Rest
There are a lot of ways to construct a solid training schedule. I was limited that year by classes, other obligations, and going rock and ice climbing whenever I got the chance. But keeping in mind the four principles, I was able to train my way into comfort on Denali, all while living in a flat location. Now, train hard, rest hard, and I’ll see you in the mountains!
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Pepper Dee grew up in Missouri, but found his love for the mountains at an early age. Based out of Bozeman, he guides trips on Mt. Rainier, Denali, and abroad to Aconcagua. A long time flatlander, Pepper knows what it takes to prepare for a big climb without the luxury of mountains in his backyard.
Questions? Comments? Share your thoughts here on the RMI Blog!
if you have any west Virginia climbers a good training location is the Kaymoor Miners trail in Fayetteville WV on the New River Gorge. About 900 ft elevation over all. the bottom 1/2 is a stairs of 821 steps. great workout!
Flexibility and stretching is often overlooked in mountaineering training and climbing. Keeping your muscles loose and relaxed is more efficient: relaxed muscles help you perform better, recover more quickly, and make climbing for multiple days easier. Dedicated stretching may also help you avoid overuse injuries from the volume necessitated by mountaineering training and climbing.
Lower Body
The movement in mountaineering and training can be particularly linear, especially on long approaches to climbs where we hike for several hours with little lateral movements. Stretch the main quadricep, hamstring, and calf muscles, but try to also stretch the smaller muscles, especially in the hips, to keep the joints relaxed from that repetitive motion. Be aware of your footwork during your training and when you are climbing in order to climb efficiently and not strain those small stabilizer muscles.
Upper Body
Although a properly fitted pack shouldn't carry too heavily on the shoulders, your upper body will likely still feel the burden. Aim to keep the shoulders, back, and core muscles loose and limber. Keep in mind that tightness in the upper body often can be the result of poor climbing technique as climbers stoop or hunch their shoulders to focus attention on foot placements while climbing. In addition to compressing the chest and inhibiting full breaths, this can put unnecessary strain and on the shoulders and back. Focusing on an upright, balanced, and efficient climbing technique can help avoid tension in the upper body.
"The Home Stretch", outlined by John Colver of Adventx, outlines a good series of stretches for mountaineering to add to your standard training routine. If you have a particular area of concern, work with a physical therapist or personal trainer to help you find the best stretches to relax those areas.
Remember that developing a good stretching routine doesn't begin and end before the climb. It is easy to let go of those routines once in the mountains, right when your body needs it the most! During your training find the stretches that work to relax your muscles and keep doing them during the climb. By loosening your muscles you will recover more quickly, sleep more comfortably, and climb better the following day!
Questions? Comments? Share your thoughts here on the RMI Blog!
After climbing Mt. Rainier, as our teams are sitting in Ashford at the Bar & Grill, I am often asked, “What is a next best climb?” While that is a great question with many possibilities, my go to answer is typically Aconcagua. Aconcagua is the highest mountain in South America and one of the world's highest mountains. It is a great introduction to expedition style climbing, it is relatively safe, and it is a ton of fun!
Climbing a mountain like Aconcagua is a huge endeavor. It is a mountain that requires an athlete to be in top physical condition. Overall aerobic endurance training is very important and it is important that most climbers come to the mountain fully prepared. In regards to endurance training, I have always been a firm believer that you must do something aerobically that you really enjoy doing...because you must do a lot of it! For me, that activity is road cycling. I can get on the bike and ride for hours upon hours. For others, it may be running or hiking.
I have an additional workout that I incorporate into my training once a week, two months prior to my expedition, in order to prepare. The workout is “crossfit” style, but first I want to explain why I benefit from it.
High altitude climbing demands three things. One, you must have a high aerobic threshold. Without getting into too scientific, your body’s aerobic threshold simply means your body is still running on oxygen. Anaerobic system is when you are not getting enough oxygen and lactic acid builds up. This is when you are going so hard you begin to feel that “burn” in your legs and you simply feel you cannot maintain that effort. So your body slows down, you return to your aerobic state and your body begins to flush the lactic acid out. If you do interval training, going all out for a short time followed by a longer period of rest, you in a sense are building a higher aerobic threshold.
Two, you must have good overall strength for climbing at high altitudes. On Aconcagua you will carry a heavy pack to move between the three camps we have. So you must have strong shoulders, back, chest, core and legs.
Lastly, you must have a great deal of mental strength. We would all love it if climbing high mountains would be easy, but it is not! Climbing to high altitudes requires a little bit of suffering. How hard are you mentally willing to push it? You must break mental barriers to succeed at high altitude.
With all that I personally do a routine that has me crying at the end. Why? Because it requires all three things mentioned above. And here is the workout…but first, always consult a profession trainier before attempting a new workout.
1. Man Makers
2. 500 meter row
3. 30 – 50 full sit ups
4. Jump rope one minute
5. Kettle bell dead lift
6. Lying Leg raises
I perform these exercises in succession with as little time resting in between. A complete cycle of these exercises is one set. I perform a total of three sets. This workout is torture…but in a good way. It keeps my heart rate elevated very high, especially during the rowing and jump roping. It also incorporates overall muscle strength. And I have to push through a mental barrier because I guarantee you will either want to rest or quit.
_____
JJ Justman is a senior guide with RMI Expeditions. He has led 18 expeditions to Aconcagua, and guided and climbed around the world, including three expeditions to Mt. Everest. In addition to climbing and cycling, JJ is a talented Tango dancer. JJ will be leading several Aconcagua expeditions for RMI this coming winter.
Questions? Comments? Share your thoughts here on the RMI Blog!
Roy, I shoot for 15 manmakers (not to heavy dumb bells). 15 deadlifts, again not too heavy but find something that challenges you to barely get to 15 safely. And I go to exhaustion on the lying leg lifts. Hooe that helps. Keep the discussions going climbers. Lets stay motivated to climb higher!
Posted by: JJ on 10/7/2013 at 11:40 am
JJ,
This looks like a killer workout. For the suggested exercises you enumerated the number of sit ups and the time of jumping rope…how long and/or how many on the others?
The much celebrated 3G phone service is not so robust down here in the Rhododendron forest at 12,400 ft above sea level, so please pardon the slight lapse in trip coverage as we pass through these benighted zones. All is well with Bill, Sara, Dave and Lam Babu Sherpa. We moved easily up from Namche yesterday, enjoying very light traffic on the trails. We seem to be a few days ahead of most of the big Everest teams and we conveniently flew into Lukla during a brief weather-window that few trekking groups were able to take advantage of, so the end result is that we have this part of the gorgeous Khumbu Valley to ourselves. Conditions have mostly been cool and cloudy, although we've been granted grand views of Everest and Lhotse and Ama Dablam. The temps have been perfect for walking and we took advantage yesterday by cruising up the 1,700 ft Thyangboche Hill in one continuous push. A couple of cool and fizzy drinks out in front of the palatial Thyangboche Monastery and then we completed the day by descending a few hundred feet to Deboche. Last night was an easy one as we enjoyed a fine dinner in a comfy wood-stove heated dining room.
The McGahan clan showed each other how to beat the stuffing out of their climbing guide at Yahtzee and then we each turned in for the night... beginning to delight in the loft of our expedition sleeping bags. We'll spend tonight here as well, letting our bodies catch up to the altitude and enjoying a last day (for the next eight weeks) among trees.
Best,
RMI Guide Dave Hahn
Missing you so much, but looking forwars to many stories and memories. Take lots of pictures and give stuff away. We just want you back i one good healthy peice! I love you so much and cant wait to have you in my arms again! I miss you touch and your smell!
Always and Forever! Deb
Posted by: Deb McLaughlin on 4/2/2011 at 3:46 am
WOW! Tim you rock! We’ve been looking at the pictures—what an amazing adventure. Stay safe, have fun, feel the place, and be prepared to come home and tell us every detail. We are living the dream, vicariously, through you! MaryLou
The last week before the start of an expedition or climb can be a hectic and stressful period. Between packing and repacking your bags and squaring away your work and life to be gone for a few days (or a month!), there is a ton to do. It might be tempting to forego your workouts during this period in order to rest up. Still others might channel their stress into a last week of intense training. Rest is important, but so is maintenance of your fitness. This is the period to taper your training plan, striking a balance somewhere in between the two extremes.
The ultimate goal of the taper period is to reduce fatigue (physical as well as mental and emotional), while maintaining fitness. There are four main parameters that you can vary in your training to create a taper: intensity, volume, frequency, and duration of the taper.
Intensity is the only variable that doesn’t change. You should continue to do your workouts at a similar intensity to what you have built up to. This means that your aerobic workouts are still slow enough that you stay in your aerobic zone, but at the same time, your intensity workouts such as intervals and strength are still done at or above the level that your have been training at. Achieve the reduction in fatigue that is requisite of these workouts by varying the volume and frequency instead
Volume should be greatly reduced during the taper period. Research recommends that training volume be reduced by 50-70 percent for endurance athletes. While this may seem like a radical drop in training, the reduction in volume will eliminate training fatigue, while the maintenance of intensity will maintain your fitness. Reducing your training volume also opens up time in your day to complete other tasks that need to be taken care of before you go!
Frequency of workouts can also be reduced to lessen the training fatigue. If you have been doing multiple workouts a day, drop to just a single workout per day.
Duration of the taper can vary. For a very aerobic and endurance based sport such as mountaineering, about a week is ideal.
To apply this to your training regime, think about the schedule of workouts that you have been following already. Your aerobic workouts are a great place to dramatically reduce your volume; a two hour workout could be reduced to just an hour or 45 minutes of easy aerobic work at the same pace you have done your longer workouts at (resist the temptation to push the pace harder). In your interval workouts, take longer rest breaks between intervals, and cut the number in half, while still doing a quality warm-up and cool-down. With strength workouts, maintain the same weights, but reduce the number of sets and repetitions per set.
This period is also a great time to focus on stretching and recovery for your body. Take special care with your nutrition, recovery routine, and sleep habits to allow your body to recover from the training fatigue of the last several months, and you will show up in peak form!
Questions? Comments? Share your thoughts here on the RMI Blog!
The rain finished sometime during the night and left partly cloudy skies for our morning walk out of Phak Ding. These improved to sunny, clear and blue skies for a few hours as we wandered the trail through the small villages and farms along the Dudh Khosi. The trails were quite busy with trekking groups and heavily laden porters. There were numerous groups from Europe and Japan but none that we recognized as being from the United States.
I walked along with Erica and Ed Dohring and Seth Waterfall. We didn't do much instructing as to how to walk or climb the steps in the trail. Ed and Erica do hike plenty, in addition to the mountaineering they've accomplished. I did ask them to slow down just a bit to match my pace, hoping that I'd be able to pass on a rate appropriate for all we needed to accomplish today. The main wisdom I try to impart at this stage of a long climb is simply an awareness that our performance on any given day is an integral part of our overall performance. For instance, it wouldn't have been so useful for us to attempt to set some speed record on the day moving to Namche if that meant being wasted for our first night at a new and significant altitude. Conversely, walking too slowly toward our intended goal could tire us out just as much by keeping us on our feet with packs on our backs for too long. It isn't like figuring solutions to the world's financial troubles or landing spacecraft on Mars, but walking uphill is none-the-less my specialty and it turns out that getting the walk to Namche right is crucial for climbing Mount Everest.
Everest didn't show itself for us today, but we were granted tremendous views -seemingly straight up- to the wildly fluted snow-faces guarding Thamserku's pointy summit. There was an unreal contrast between the rock and ice we could see by tilting our heads and the lush pine forests we walked through. We passed the odd flowering rhododendron and still a number of blossoming cherry and apple trees, though not quite as many of these once we'd gone through the gates of the Sagarmatha National Park and gradually started to gain a bit of altitude. My little gang enjoyed a hot lunch at the picnic tables outside a teahouse with members of our "production team" (Jake, Cherie, John and Tom) while the other climbers continued on toward the big "Namche Hill" -anxious to get the day's work done.
The sky clouded up again and vaguely threatened rain as we continued along the Dudh Khosi. I found myself recognizing boulders and bridges along the way and remembering the friends/partners/clients from past expeditions who'd lounged here or there and stopped to take pictures in this or that spot. As we walked I counted myself lucky that most of the people in my memories were still my friends after those expeditions. In these days when I have to so often justify going back to the same mountains year after year, I wonder if I'd get away with that as a worthy argument... that they remind me of good people.
Of course the big Namche Hill reminds me of a lot of good and sweaty people. We gained over two thousand vertical feet on the dusty switchbacks, passing lots and lots of porters straining under loads of hand-hewn lumber. Someone up-valley must be building a wooden WalMart. In mid-afternoon, we crested the hills and rolled into Namche, the Sherpa capital. I bumped into a number of Sherpa friends in the narrow streets and as we passed along I just got in the habit of saying "Namaste" to all the shopkeepers, whether I recognized them or not. We caught up with the rest of our team enjoying the lemon tea at the Camp de Base guest house, where we'll spend the next three nights. And now I'm sitting at the comfy dining room tables looking up at the usual posters of Hans Kammerlander, Hillary and Tenzing, and the Dalai Lama. We are home in the Khumbu.
BRIEFING
This week’s weekend hike is 6 hours and your Day 2 stair workout will bump up to 4 sets of the 1-2-3 Stair Workout. Be sure to stay focused on your sleep and food intake this week, you’ll be burning a lot of energy and you want to give your body the rest and fuel it needs to recover from these workouts!
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 four 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 + Stair Interval Training (50 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 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 (60 mins)
Warm up with the Rainier Dozen and then spend an hour in some moderately vigorous activity as cross training (find out more about cross training here). Listen to your body, and have fun with it.
Day 7: 6 Hour Hike (15 pounds of weight)
Warm up with the Rainier Dozen, and then hike for 6 hours, or about 10 - 12 miles. Be sure to hike at an even pace. Be sure to prepare yourself for this hike. It may require extra food and water and ensure that your socks are comfortable and your feet are well taken care of. Consider taking an extra pair of socks to change later in the day if your feet are tired or wet.
SUMMARY
It’s normal to feel that you are pushing the limits with this week’s workouts. You are ... and you’ll do well to let friends and family know that this is an important time for you. Remember that during this phase you are intentionally going to the edge which means that you are taking risks. Peak training requires meticulous attention to restoration and recovery. This is not a time to be burning the candle at both ends. Ample sleep, quality food and good relaxation are your allies when you challenge your body like this. But, the benefits are worth it!
- 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.
Our team enjoyed a rest day at Camp 2 (ABC) today. Their plan is to head for Camp 3 tomorrow.
This really is the start of the Mt. Everest summit push in my eyes. How the next two days go, can have real impact on the summit day.
It is so hard to try and maintain strength at these higher camps that you better hope the internal battery is charged, you will be drawing off of your reserves for sure. The team is focusing on eating and hydrating, keeping their bodies strong and ready. Four of our climbing Sherpa left Base Camp today and joined the climbers at ABC. Everyone is doing well and looking forward to the next few days.
RMI Guide Dave Hahn is one of the best mountain guides in the business. With many expeditions under his belt, he knows how to climb this mountain. The weather forecast still looks promising. Good luck to the team!
RMI Guide Mark Tucker
RMI Guide Dave Hahn checks in from ABC on a rest day.
Rain, thunder and lightning continued late into the Lukla night, but we all felt pretty confident that the dawn would bring perfect flying weather... Which it did. We were up at 5 AM and over to the craziness of Lukla International Airport by 6 AM. At around 7 or so, a twin engine prop plane came in with the right letters and numbers on its tail and we pushed our way through the crowd to catch our flight. That flight was blissfully uneventful and by 7:30 we were just another batch of tourists in Kathmandu... Rubbernecking from our van to catch whatever signs of quake damage we could see on the way to our comfortable hotel. A casual observer could easily go unaware of the tragedy unfolding in the country around us... things are quickly returning to "normal" for those with means in the capital. The hotel was jam-packed with correspondents, camera crews, diplomats and a few grubby climbers. We met a number of our guide friends -some of whom had ambitious and worthy plans to go out to remote villages to do what they could to save lives, and some of whom, just like ourselves, intended to get out of the country as soon as possible so as not to require care and feeding from an already over-stressed society. Our team passed the afternoon resting, cleaning up, exploring and reconnecting. I was lucky enough to connect with the legendary Miss Elizabeth Hawley for the team's all important post-climb interview. As expected, there wasn't much to relate in terms of climbing goals achieved... none-the-less, we chatted for a delightful -and perhaps a bit melancholy- hour over the continuing challenges of these contemporary Everest seasons.
Back at the hotel, our team assembled for one final evening together, with a couple of toasts and a fine rooftop dinner. We were not even remotely cold or uncomfortable, we weren't in danger and we had a rising and beautiful full moon to entertain us.
Tomorrow we'll scatter to ride a number of bigger and faster aircraft toward our own homes. Thank you for following along in this challenging season. We each feel extremely fortunate to have come unscathed through extraordinary circumstances. To this point, we've had the convenience and satisfaction of placing cash directly into the hands of those who've suffered... from this point onward, we'll try to match the generosity of those at home... Making considered contributions to responsible aid organizations benefiting all Nepalis.
Best Regards,
RMI Guide Dave Hahn
Dear Dave, your post have been a blessing to me. I have been praying for all of you, and for the sherpa and their family, also for the people of Nepal.
Have a safe trip back home! God Bless You all, Pastor Sylvia Joplin
Posted by: Pastor Sylvia Joplin on 5/4/2015 at 4:12 pm
Hi,Dave:
Glad you and your team are safe and finally on your way home. Your blog has been extremely informative and I’ve looked forward to reading them and of your previous exploits. You may not recall but back in 1990 as a way to thank the team at VM sports medicine for rehabbing your leg you took a small group of us up Mt Rainier. I was in that group and you had me rope lead behind your lead. I applaud you on all your accomplishments and look forward to reading about many more. Stay safe.
Today was a special day. If you listen to enough Tony Robbins you will learn that every day is a special day but for us, me in particular, this day was one I have looked forward to for fourteen years.
Before we get to why that is, I will say the team is doing great going from point A to point B and enjoying every bit this place has to offer along the way.
Today we did our standard packing, breakfast and launch with the starting point being Namche Bazaar and the ending point being Phortse village. The trail was a bit more difficult today with many ups and downs but in the end, we only gained 1000 feet. Our weather was cloudy so no mind-blowing views but the temps were good for walking, and we could see a long way up the valley so everyone was still in awe of the complete magic of this place. After a solid seven-mile jaunt, we landed at the Phortse Guest House which is owned by an old friend of mine and the reason this day is meant a lot.
18 years ago, Conrad Anker asked me to be an instructor for a school in Nepal he had planned in the Khumbu region of Nepal during the month of January. Back then I knew very little about this place but couldn’t pass up an opportunity to join Conrad Anker, John Krakuer and three other world class climbers to help create a vocational school at the base of Mt. Everest teaching local Sherpa and Nepali climbers more formal skills helping them peruse a career in expedition work.
Three years later I became the program director of that school but unfortunately passed the torch on when my son was born in 2009. It has been 14 years since my last visit which seems like an eternity. But reconnecting with old friends, seeming the new KCC building and sitting around a table eating bahl bot and drinking tea with all the Sherpas makes for an emotional reunion. I could not have asked for a better day.
Tomorrow we unfortunately leave Phortse and walk a solid 5 hours to Pheriche, our next village.
if you have any west Virginia climbers a good training location is the Kaymoor Miners trail in Fayetteville WV on the New River Gorge. About 900 ft elevation over all. the bottom 1/2 is a stairs of 821 steps. great workout!
Posted by: rob dunn on 3/14/2017 at 11:39 am
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