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After four days of living it up at basecamp, we packed up our gear and moved up hill to Camp 1 at 16,400 feet. We were lucky enough to have clear skies and calm winds the whole way to camp as we meandered through the glacial moraine above basecamp. Shortly after arriving at Camp 1, the weather turned, the temperature dropped, and snow began to fall. After a very dry winter in the Andes, Aconcagua is in desperate need of snowfall and we welcome the fluffy white precipitation as we hunker down in our tents for some rest before dinner. Tomorrow, we load up again and carry half of our food and gear to Camp 2 at 18,000 feet. The trail to higher camps gets easier from here, but the air gets thinner with every step we take uphill. Everyone is still doing well and we can’t wait to see what the upper mountain has in store.

RMI Guide Nick Scott

On The Map

The Expedition Skills Seminar - Muir September 16 - 21 led by RMI Guides Matias Francis and Seth Burns have wrapped up an excellent week of training at Camp Muir.  The team enjoyed stellar weather and were able to complete their seminar training, ice climbing up to AI6+, alpine bouldering and candy bar snow protection tests (you will have to ask them) and more.  The team will descend from Camp Muir today and return to Rainier BaseCamp for a final celebration.  Nice work everyone!

Photo: Matias Francis

Climbing is a long and demanding endeavor, with a typical summit day on Rainier or Denali stretching for twelve to fifteen hours. Every time you take a step, your muscles require energy in the form of ATP to be able to fire. ATP is created within the muscle cells by mitochondria from two main nutrients: carbohydrates and fat.

For many years, athletes have focused on their carbohydrate intake as the key to performance. Carbohydrates provide a readily accessible and easily digestible energy source for your body, which is the reason that they are the main content in most sports foods; just look at the labels of shot blocks, Gu’s, bars, energy drinks, and the like, and you will see a heavy focus on sugar. There is a good reason for this: your body has a limited ability to digest food while exercising (digestion requires energy of its own), and carbohydrates and sugars are the easiest to digest, requiring little to be done to the glucose components before they enter the bloodstream and are carried to the cells.

The main issue with a reliance on carbohydrates is that your body has the ability to store a finite supply of glucose in the muscle cells and the liver in the form of glycogen. For trained athletes that are efficient with their energy usage, that store still only lasts for about 2 hours of sustained hard effort. If you aren’t familiar with the term “bonking,” it’s that feeling when your performance drops off a cliff; you don’t feel like you are working that hard aerobically, but you can’t possibly go any faster or harder. You’ve run through those glycogen stores and your muscles are out of fuel. Eating while you exercise can help to delay bonking, but your body can only process about 250 Kcal of sugar per hour, far less than you expend over the same period. Even though we are replenishing our sugar fuel, we dip further and further into those reserves as summit day goes on. At the same time, even the leanest among us carries over 24 hours of energy in the form of fat stores. Wouldn’t it be nice to recruit those stores while you are climbing?

Fatty acids are the most energy dense nutrients in our diet and our body stores them readily. They create more ATP per unit than sugars, and our body’s ability to store them can leave us with a huge reserve energy supply. The problem is that when fatty acids and sugars are both present, our metabolisms preference burning the sugars for energy. Julia Goedecke is a sports scientist who has been examining the influence of fat oxidation (metabolism) in endurance athletes. In examining rates of fat oxidation in athletes at different intensity levels, she found a vast difference in overall rates of fat oxidation. Some burned nearly no fat at rest, while others metabolized nearly 100% fat at rest, but while there were differences in overall rates of fat metabolism, those who metabolized more fat at rest derived more of their energy from fat at all intensity levels too. This would suggest that if we can train our metabolism to derive a greater percentage of our energy from fat, it will continue to do that as we up our intensity climbing, and we will use our sugar reserves more slowly, and hopefully avoid the dreaded “bonk!”

Now that we’ve introduced the idea of developing your fat metabolism, stay tuned next week as we get into the details about how to accomplish it.

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For more reading Alan Couzens has a number of interesting blogs on the subject. A good one to start with is Improving Fat Oxidation.

Questions? Comments? Do you have experience applying LCHF nutrition to endurance sports? Share your thoughts here on the RMI Blog!

On The Map

This morning at 8:45am everyone on the team was standing on the highest point in Mexico! We didn’t have a chance to hang out long on top because of strong winds that were bitter cold at 18,491ft. But we were able to enjoy the view before the clouds rolled in and followed us down the mountain. 

It was a difficult climb due to the strong winds, but everyone did a great job pushing through to the summit! 

We are back down in the town of Tlachichuca where we will celebrate our final night together before we fly home tomorrow. 

RMI Guide Grayson Swingle

This morning came as both a blessing and a curse.  Most of our previous evenings have transitioned nicely from our enjoyable group dinner into bed time which we naturally gravitate towards around 8:30 or 9.  On paper this trip offers yak loads of down time and should, if played right, give each of us a solid 9 hours of shuteye.   

But we all know plans, as perfect as they may seem, play out far differently than the spreadsheet says they should.  Just ask Vladimir Putin about that.   

But thankfully none of us are crazy, demented humans and simply get a bit sidetracked with issues such as stomach funkiness, altitude weirdness and in the case of last night, a pack barking dogs.  There were only four of them, I know because I chased them around the village of Lobuche at 2 am with rocks and a ski pole, but nothing would make them stop.  We were sleeping at an altitude of 16,000 feet so it wasn’t the easiest anyway but never had I heard nonstop dog shouting for 8 hours straight.   So this morning was a blessing because they finally shut up when the sun hit but a curse because I was tired and cold and just wanted to stay in bed.  But we had miles to cover!

After our standard breakfast, complete with dog stories, admissions of no sleep and an eagerness to get on the trail, we slung our packs and followed our Sherpa leader Dawa.  The path started easy but soon steepened and became a lot more rugged when we began to cross a small glacier.   Our objective was the last village of Gorak Shep, before getting to Everest Base Camp tomorrow.   A steady three hour stroll landed us on target with views of Nuptse and Everest dominating the views up ahead.   The day was perfect and we knew our hike up a ridge line to a small summit called Kala Patar was going to be stunning.   

We powered down some lunch and headed out.  The trail head was conveniently located two minutes from our lodge so before we could say yak cheese we were head up.  The summit sits at 18,500 feet which we achieved an hour and a half after leaving.  The vistas were as good as advertised and no matter how man times you see it, one can’t help but to be blown away by the size and power of the Everest cirque.  We could also see Base Camp far below and got excited to go there tomorrow.   

By 3 the clouds began to move up the valley, like they do every day at that time so it motivated us to descend and go get some tea.  

Now we are resting before dinner and our schedule horizontal time.  This isn’t planned, it’s a product of challenging days and a demanding environment.   Plus it keeps us healthy.   

Stay tuned for our journey to EBC tomorrow.   

RMI Guide Adam Knoff

Today's Mt. Rainier Summit Climb teams, led by RMI Guides Pete Van Deventer and Walter Hailes, turned due to hazardous route conditions.  The teams ascended to Ingraham Flats to watch the sunrise before descending back to Camp Muir where they had breakfast.  They left Camp Muir around 9:45 a.m. and are working their way back to Paradise.

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.   

Thanks for following.   

RMI Guide Adam Knoff & Team

The Mt. Rainier Summit Climb team reached the summit this morning just after 7 am.  The team, led by RMI Guide Jake Beren, experienced beautiful weather with sun above the cloud deck that was settled around 7,500'.

Congratulations to the team!