Most Popular Entries

Mt. Rainier: All Women’s Four Day Climb Summits!

August 26, 2022

Posted by: Kiira Antenucci, Emma Lyddan, Mira Schoeberlein

Categories: Expedition Dispatches Mount Rainier

Elevation: 14,410'

The All-Women’s Climb led by RMI Guide Kirra Antenucci reached the summit of Mt. Rainier on a clear and beautiful day. The team took on all the challenges the Disappointment Cleaver route has to offer in the late summer and stood on the summit at 7:15 am.

Congratulations Team!

Mt. Rainier: August 27th Update

August 27, 2021

Posted by: Jake Beren, Camille Leininger, Leif Bergstrom

Categories: Expedition Dispatches Mount Rainier

Elevation: 14,410'

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!

Leave a Comment For the Team (2)

Congratulation Jake + Team, Walter

Posted by: Waltero Glover on 8/28/2021 at 3:31 am

Way to go! One day!

Posted by: Bryan Lundgaard on 8/28/2021 at 3:24 am

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Mountaineering Training | High Intensity Interval Training

April 12, 2019

Posted by:

Categories: Mountaineering Fitness & Training

High Intensity Interval Training, often referred to popularly as HIIT training, have been featured in a few recent studies that concluded that a short HIIT workout was as or more effective at promoting cardiovascular health than steady state activity. The first paragraph of a recent New York Times article reads:

Think you’re too busy to work out? We have the workout for you. In minutes, high-intensity interval training (HIIT) will have you sweating, breathing hard and maximizing the health benefits of exercise without the time commitment. Best of all, it’s scientifically proven to work.

Despite the recent attention, interval training is not anything new to seasoned athletes and coaches who have understood the benefits of repetitive high intensity workouts for a long time. Many of the recent studies have focused on previously sedentary people trying to improve basic cardiovascular health, rather than on elite athletes striving towards a performance goal. With that said, we have and continue to encourage climbers to utilize interval training (by it’s nature high intensity) as part of a well-designed training program.

Interval training can accomplish a wide array of tasks and works best when the focus of a workout is clear:

Longer intervals, from 5 to 8 minutes, at 70 – 85% of max heart rate work to improve the lactate threshold, the body’s ability to metabolize and clear lactate build up from muscle cells, increasing the amount of work that the body can perform sustainably. A good example is an elite level marathon runner, who is able to sub six-minute miles for over two hours during a race. The intensity that they are working at is very high, yet the body is able to sustain it over a very prolonged period of time.

Shorter intervals, from 20 seconds to a few minutes, performed at 85 – 95% of max heart rate (very intense!) increase the body’s anaerobic threshold, it’s ability to perform work while in oxygen deficit. Think Olympic swimmer in the 50-meter butterfly: the intensity that they race at surpasses the body’s ability to clear lactic acid and to provide enough oxygen to the muscle cells for them to continue that pace for a long period of time. The race is very short, however, and for that 20-something seconds, their muscles are able to put out an immense amount of power in oxygen deficit.

It may seem as though interval training isn’t as applicable to our sport of mountaineering. We tend not to sustain the very high levels of output, but instead operate for far longer periods at moderate intensity. It is the very definition of an endurance sport. Interval training provides other physiological adaptations however that go beyond the abilities of the skeletal muscles. Interval training is shown to increase cardiac output, by increasing the size of the left ventricle, the stroke volume and the overall contractility of the heart. Increased cardiac output supplies more blood to muscle cells, delivering more oxygen and removing more waste. Additionally, interval training has been shown to increase the size and density of mitochondria in the muscle cells. Mitochondria use oxygen to convert glucose to ATP (the cells’ energy source). Both of these adaptations help endurance athletes go longer, faster and with less effort, and ultimately help us in the mountains.

Interval training is harder on your body than traditional steady state workouts and requires longer to recover from as well. Therefore, too heavy of a focus on interval training can lead to overtraining and injury. More of a good thing isn’t necessarily better. It’s important to realize that a good training plan maintains a balance of high intensity workouts and lower intensity steady state workouts.

As part of the recent HIIT hype, people have championed the fact that HIIT gets more done in less time, even as little as 10 minutes. This may be true for an average person whose goal is to improve overall cardiac health, but for athletes working towards goals in the mountains, remember that there are no short cuts. Time invested in your training will lead to a more enjoyable and successful climb.

_____

Questions? Comments? Share your thoughts here!

Leave a Comment For the Team (2)

Fantastic insights on integrating HIIT into rock climbing training! Your clear explanations make it effortless for novices like me to recognize the benefits. Thank you!

Posted by: Musclegaragefitness on 12/29/2023 at 4:15 am

Incorporating HIIT into mountain climbing education is a game-changer! Your insights supply a realistic method to elevating health for difficult terrains. Thanks for the treasured guidance!

Posted by: Rejesh raj on 12/18/2023 at 1:29 am

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Alpamayo: Elias and Team Rest and Prepare for Summit Attempt

July 23, 2014

Posted by: Elias de Andres Martos

Categories: Expedition Dispatches Peru Seminar

Elevation: 17,880'

Hello this is the Alpamayo climbing team and the word is we are climbing tonight. It is Wednesday. 3:00 PM local time and we decide to take a rest day today as we arrived yesterday up here. And all is well, we're pretty excited. Tony, Parker, Kenzie, and Pete are really strong, healthy, and ready to go. So we will hopefully keep you updated from the summit tomorrow sometime in the early morning and... yeah. You can probably hear our voice from the top of Alpamayo. We'll initiate soon afterwards our descent and the goal we be to actually make it to base camp but that is yet to be seen. [Broken] Hopefully we'll have good news for you. That's all for now, we're going to go to bed pretty soon here and we'll check in tomorrow. Bye. RMI Guide Elias de Andres Martos

RMI Guide Elias de Andres Martos checks in from high camp on Alpamayo.

Carstensz Pyramid: Expedition Recap

July 19, 2012

Posted by: Alex Van Steen

Categories: Expedition Dispatches Carstensz Pyramid

As we descended the path leading to the Moni tribal village Ugimba, two men - wearing only traditional kotekas (penis gourds) and tribal markings and wielding large bow and arrow sets - stepped out of the bush and onto the path, raising their weapons toward us as they did so. Our hearts stopped, but just for a breath. A moment later two pairs of young women also stepped into our path. Equally modestly dressed in grass skirts and colorful jog bras – I guess that’s what I should call their tops – also with a variety of facial paintings and tribal markings, the women began a series of repetitive calls that sounded very much like an old style emergency alert siren. The sound that issued from them rang amazingly loud and clear and others, further toward the village, responded in kind, setting up a sort of path of sonic bread crumbs for us to follow. We were being treated to an entirely genuine and traditional village welcome ceremony, complete with dance and song. The welcome committee, now growing rapidly as additional warriors, women and children joined in, guided us patiently toward Ugimba. Running ahead about fifty feet, then stopping to dance as we caught up, and all the while calling out, the six of us were soon engulfed in a small sea of Moni tribes-peoples. In the distance, even from entirely across the valley and opening meadows, we could see all eyes on us. I asked Sara, one of the two teens on our trip - and a stalwart kid at that! - if she would like to lead. I was afraid that perhaps she was not able to see some of the traditional welcome ceremony as I was walking in front and blocking her view. I wanted for her to experience this as fully as possible since this was by far a most unexpected and exceptional experience. She responded, a bit reservedly, “Oh, I’m experiencing this!” And we were. What a fantastic climax to our day of trekking through the heat, humidity and wetness of the jungle. We knew we had a lot to look forward to on this trip as we were engaged on an excellent adventure via a route that has seen few western travelers, with a two-fold goal: first, safely reach and return from the summit of Carstensz Pyramid and second, build relationships with indigenous people which would respectfully balance our visit with their way of life. This excursion represented our inaugural effort and we were full of hope that we might attain our goals. The village of Ugimba lies in the heart of Moni land in Papua, deep in the jungles of New Guinea. It is the deepest of the tribal villages; only immensely dense jungle and the high marshes and limestone plateau’s of the Sudirman mountain range lie further afield. We would travel this road less traveled en route to Carstensz Pyramid, the jutting high point of the Australasian continental mass (or the high point of Oceania as some call it.) Six days of arduous trekking eventually led us to our Carstensz Base Camp at 13,900 feet alongside a pair of sky blue alpine lakes known as the Peacock Pools. Rising all around and above camp, amazing rock ridges and towers fought for our attention. If this were the U.S. Rockies or Cascades, the place would be inundated with routes. Here, however, only the most significant line of weakness on the highest peak – the original route – remained the solitary choice for climbers. (Sadly, we knew others had travelled here as plenty of garbage had been left strewn about Base Camp. We have since begun an initiative to help clean this beautiful area, and look forward to working cooperatively with locals and visiting climbers in the future.) The climbing of Carstensz Pyramid is rather spectacular, with rock that just won’t let you go, even when it runs with rain water (and it rains every day.) The route initially climbs a series of 4th and low 5th class rock gullies before traversing along the narrow summit ridge and over several small notches, toward the summit. The climbing involves mostly scrambling, with dramatic exposure and a few short sections of mid 5th class climbing. Fixed lines and a Tyrolean traverse bypass many of the difficulties. Even with rain, fog and a bit of snowfall, and the altitude, it remains an imminently do-able adventure. After a long day of effort, two of us - including 17-year old Sara - reached the summit, and all of us returned tired but unscathed. Still some distance from the summit, with the lateness of hour and deteriorating weather on our shoulders, Tuck and I, as guides, made the choice to split the team: Sara and I headed for the summit, with the expectation that we would catch the remainder of the team just before the Tyrolean, and rejoin to complete the descent. Even with more than two hundred high altitude peaks between the two of us, guiding thousands of climbers on hundreds and hundreds of climbs, decisions like this remind us that professional mountain guiding is a most serious profession. Sara’s dad, Bill (who climbed phenomenally well), and I plan to return to Ugimba in the following six months to help the Ugimba Moni explore options for healthy community development. Bill and I were both strongly and positively impacted by the Ugimba people who helped make this adventure a reality for our team. As we continue to support the development of local enterprise and promote the rights of indigenous peoples both to develop tourism and maintain their traditional lifestyles and customs, we invite you to follow us. I will be posting monthly at http://climbcarstensz.wordpress.com. RMI Guide Alex Van Steen

Everest Base Camp Trek & Lobuche: Team Returns to Kathmandu

April 8, 2022

Posted by: Adam Knoff, Hannah Smith

Categories: Expedition Dispatches Everest BC Trek and Lobuche

Day 16-17

Waking into Namche this round through was much different than the first time. Despite our sizable group, we were by no means the largest on the trail.

This place is now in full swing with Everest climbers, international trekking teams and yak trains going up the valley towards Everest Base Camp.

Even though the traffic resembled more of a US interstate than a single-track trail, we were pleased to land back at camp de base where we were welcomed with hot showers, Nepal Ice “extra strong beer” and the comforts of nice rooms with personal bathrooms. The hike was roughly 8 miles from Pangboche consisting of many ups and downs but nothing the seasoned team couldn’t handle.

After a normal 7:30 breakfast the following morning, we set our sights on Lukla, home of the infamous dead-end runway and gateway to Everest. Eleven miles and 6 hours after leaving Namche we strolled in with time to spare before dinner so naps all around became the team activity. The clouds were thick as pea soup by 7 pm so our flight status was a bit unknown. With fingers crossed we went to bed. When our alarms ripped us awake at 5 am the disheartening presence of this fog was still lingering out the window.

We made our way anyhow, walking to the airport to check in and hope for the best. After waiting for ten hours to fly on the way in, we were not hoping for a repeat. Two hours in we were beginning to get a bit worried and then the first plane landed. Ten minutes later we were loaded up and, in our way, back to Kathmandu!

Now we are clean, fed and content, celebrating a fun and successful trip. I can’t thank this team enough for a great few weeks in Nepal.

This wraps up the Everest Base Camp and Lobuche expedition. Thanks for following!

RMI Guides Adam Knoff and Hannah Smith and Team

Leave a Comment For the Team (2)

Amazing trip. Would do it all over again. This trip changed the trajectory of my life. Thank you for your expertise guidance and comeraderie

Posted by: Eva on 4/9/2022 at 3:17 am

Congratulations! If you are in southwest Idaho, look us up!

Posted by: Molly Knoff Vaughn on 4/8/2022 at 10:01 am

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Mountaineering Training | Upper Body Strength Training for Ice Climbers

November 21, 2017

Posted by: Geoff Schellens

Categories: Mountaineering Fitness & Training

Ice season is almost upon us here in Bozeman, Montana with many other U.S. ice destinations soon to follow. I find it very difficult to train for ice climbing this time of year - you want to get comfortable on your tools again, but there isn’t any ice forming yet. These are a few of my favorite pre-season workouts that can get you stronger before you get to swing those picks into a column of ice. First, I say any climbing is better than no climbing. The rock gym can be a great place to start building upper body strength, balance, and grip strength. I usually warm up by pulling on plastic for an hour or so, mostly easy to moderate routes with two or three that really push me. The goal is to get a little pumped but not so spent that I can’t do a workout after. I take 10-15 minutes to cool down, drink some water, get out of my climbing gear, and transition to the weights. When I am training specifically for ice climbing I focus most of my efforts on forearms and triceps with some shoulder and bicep work to stay balanced. In my opinion, the best exercises mimic the actual motions done in ice climbing. So, my first go-to ice climbing workout is simply to grab a light dumbbell, 6-12lbs, and hold it like you would an ice tool. If you can watch yourself in the mirror it can help to make sure you maintain good form. Loosely hold the weight in one hand and cock it back over your shoulder, keep your wrist, elbow, and shoulder all in line, and slowly swing the weight like you would an ice tool. Finish with the wrist flick so the weight is just in front of your body, I like to keep my other hand touching my elbow, which helps to encourage good form. Dead hangs are another great exercise you can do almost anywhere. If you can use your tools that’s the best; I put the picks of both ice tools over a pull-up bar, grab both tools, and hang with elbows slightly bent for 10 seconds. If you are doing it correctly your shoulders should be engaged. I try to draw my shoulder blades towards each other. Do this for 10 seconds on, 10 seconds off for 10 rounds; that is one set for me, and I try to do 3 sets per workout. Don’t push yourself and tweak a shoulder though, or all this training is for nothing. Start with what makes sense for you and then slowly add repetitions, sets, or increase the time of each dead hang. I often integrate sets into my whole workout so I don’t get too bored. Next: pull-ups. Find out what your max is and then go for 50-80% of that for three sets. If 10 pull-ups is your threshold, do three sets of 5-8. Try to increase this number over time. Again I mix these into the whole workout so that I have some time to recover. There are a number of great exercises for grip strength and forearms; I constantly switch it up. The standing bar – rope - weight workout is a great one. With a small bar, stick, or dowel, tie a 5-foot rope to the center and a weight on the other end of the rope. With your arms straight out in front of you slowly twist the bar in your hands to wrap the rope up and lift the weight then reverse the motion to lower it back to the ground. Maintain good form and keep your arms parallel to the ground. Another forearm workout that I really like is to grab two dumbbells of moderate weight, 5-15 lbs, and hold one in each hand. Slowly I let the weights roll down my palm and fingers until they are close to falling out of my hands and then bring them back up. The first few will leave you asking, “what is the point of this?” by rep 20 you will be screaming for mercy. The plate pinch is both a forearm and grip exercise. Grab two plates, 2.5, 5, or 10lbs, and position them together so the smooth sides face out. Simply pinch them together with one hand and let them hang by your side. You are going for time here, see how long you can hold it first and then aim for three sets in each hand. Gradually add more and more time over a few weeks. Finally, another fantastic grip strength workout is a spring or rubber doughnut trainer. I keep one in my car and try to use it at every red light. These are just a few of the upper body workouts that I use when I am patiently, or not so patiently, waiting for temperatures to drop and ice to start forming. I hope you enjoy these and I look forward to seeing you all out on the ice soon. _____ Geoff Schellens is a certified AMGA Rock Guide, Apprentice Alpine Guide, and an avid ice climber. He lives in Bozeman, MT, and will be leading an expedition to Denali's Upper West Rib this spring. Comments? Questions? Share your thoughts here on the RMI Blog!

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Thanks for this. Definitely want to start implementing some of the techniques you mentioned. Applicable for more than ice-climbing!

Chelsea | http://www.nootropedia.com

Posted by: Chelsea on 4/1/2018 at 3:50 pm

I will be 66 this May. I am active mountain biking regularly am not overweight but live in New Jersey.
I’m a sea level baby. A few years ago about 5 or 6 my brother-in-law who has summered Rainier dozens of times even Denali without oxygen took me up the mountain. Within sight of Muir after sleeping around 9000 feet the next morning carrying my heavy pack I just ran out of gas.
I want to Summit Rainier.
This year I am very busy with trips but want to do it in 2019.
How should I approach this.
I want to use RMI.

Posted by: Norm Price on 1/8/2018 at 6:05 am

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Mt. Everest Expedition: Greetings from Deboche

April 1, 2011

Posted by:

Categories: Expedition Dispatches Everest

Elevation: 12,325'

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

On The Map

Leave a Comment For the Team (2)

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

Posted by: MaryLou Bailey on 4/1/2011 at 10:08 am

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Mt. Rainier: August 13th Update

August 13, 2021

Posted by: Mike King, Taylor Bickford, Henry Coppolillo, Cal Smith, Axel Ryd, Lauren Macklin

Categories: Expedition Dispatches Mount Rainier

Elevation: 11,200'

Due to overhead hazards, the Mt. Rainier Summit Climb, led by RMI Guides Mike King and Taylor Bickford, turned at Ingraham Flats. They reported smoky skies and a busy route. After packing up at Camp Muir, the team began their descent to Paradise at 9:00 a.m.

Everest Base Camp Trek & Lobuche: Knoff, Smith & Team Arrive at Everest Base Camp

March 31, 2022

Posted by: Adam Knoff, Hannah Smith

Categories: Expedition Dispatches Everest BC Trek and Lobuche

Elevation: 17,575'

Today was not unlike most of our others the last week. Breakfast, packing then walking. Except today we would finally reach Everest Base Camp. It is almost agonizing to see the bright yellow tents in the distance and feel like they are not getting any closer. But three hours of steady walking landed the entire team safely at the Base Camp rock. We were greeted upon arrival by our gracious Base Camp Staff with cookies and hot tea. The views of the Khumbu icefall, Mt. Everest and Nupste were incredible the entire morning. After our entrance greeting, we hiked the final 30 minutes to our camp site and enjoyed hot showers, a great dinner and interesting sounds of far off avalanches.

Everyone is now tucked into their cozy tents ready for a good nights rest. We will report tomorrow after our hike back to Lobuche.

RMI Guide Hannah Smith

Leave a Comment For the Team (2)

Hey Hannah and Adam!!!
This is So Cool!!!
Farmer Dave

Posted by: Dave Kestel on 4/2/2022 at 11:12 am

Congrats on hike well done! Glad weather is your blessing. Best returning.

Posted by: Jane on 3/31/2022 at 12:05 pm

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