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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

The Four Day Climb team August 9 - 12 led by RMI Guides Andy Bond and Matias Francis reached the summit of Mt. Rainier early this morning.  The team enjoyed a spectacular meteor shower as they left Camp Muir on their alpine start and climbed toward the summit.  Andy reported a beautiful day with calm winds and warm temperatures once the sun came up.  The team was starting their descent from the crater rim just after 6:30 am PT.  Once back at Camp Muir they will refuel and repack for the remaining 4.5 miles back down to Paradise.

Congratulations to today's climbers!

We made it to the Khumbu!  Normally I wouldn’t sound so excited but this was not an average day of travel.  

Our day began with a modest 3:45 am wake-up call from our comfortable air conditioned rooms so we could get all of our luggage and bodies to the airport by 5:15.  Our flight to Lukla was scheduled to depart at 6 which in theory would put us out of the smoggy Kathmandu valley and into the mountains at 7 am.   Everything is good in theory until a human makes a silly mistake or Mother Nature takes the reins.  In our case it was the later that began to send our perfectly good plan into a tail spin.  

Landing in Lukla, which sits at 9,000 feet literally dug into a mountain side is considered one of the most challenging places in the world to land a plane, so conditions need to be just right.  Today they were anything but.   By 10 am we actually loaded a bus, got transported to the plane, sat on that hot and sweaty bus for 30 more minutes then got word the conditions deteriorated suddenly so all flights were on then off again sending us back to the terminal.   By 1pm, 8 hours after arriving in the terminal we had moved a total of 20 feet.   As reports of continuing bad weather reached us, we knew our chances of flying were dwindling.  

So enter Plan B.  If a fixed wing can’t fly, sometimes a helicopter can.  And fly it did!  After another hour and half of finagling we rounded up two birds to take the entire group, with luggage to Phakding, our scheduled place of rest for the evening.   Wait, wasn’t there bad weather up there? Yes, and because of that we had to make an unplanned landing well below our village to avoid sinking clouds and big scary mountains.   So enter Plan C.  

The group flew in separate helicopters with one group making it on their second attempt and myself and Eva still stuck below.   After much head scratching about how to reconvene the next day, our pilot motioned Eva and I to quickly load up so he could make a last ditch attempt at keeping the group together.   By some blessing of karma, the clouds parted just enough to make it happen and we landed literally as the clouds began to close in again.   With blades still running we jumped out, threw the luggage off the helicopter and off he went.   We were both glad to be on the ground and not heading back into the ensuing white out.  

As the bird disappeared we counted our blessings and began our efforts to find the rest of our team.  Twenty-five minutes after landing we were all reunited drinking tea at the Sunrise Hotel in Phakding.   

A warm fire, big dinner and a couple beers prepared us for a well deserved sleep.  

I was impressed how the team kept a positive outlook and rolled with the punches despite an unpredictable outcome.   

Tomorrow we begin our actual trek towards Namche.   Follow along for hopefully a less intense entry tomorrow.  

Cheers, 

RMI Guide Adam Knoff

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!

After a week of unexpected park closures and a wonderful spring storm, our first Muir seminar of the season has concluded. Despite the less than stellar weather conditions, the team was able to shift gears and make the most of their time on the mountain. Climbers learned important skills like route planning, glaciology, snow sciences and spent several days practicing and honing their crevasse rescue skills.

Congratulations team – we hope you enjoyed your time on the mountain!

Greetings from Puebla! Today was a great day for the team to rest and explore the beautiful city of Puebla. This city is full of history, delicious food, colorful markets and a perfect place to recover for our next climb.

After a day to explore the incredible Catholic Churches built in the 1500s, the team ate dinner together at El Mural de los Poblanos, a fantastic restaurant full of classic local dishes. Puebla is known as the home of Mole. 

Our next objective begins tomorrow as we head up to 14,000ft to the high camp on Pico de Orizaba!

RMI Guide Grayson Swingle