Mountaineering is a tough endurance sport, and the importance of good conditioning cannot be overstated. In training, we want to mirror, as best we can, the physical activities that we will be performing in the mountains. Your primary focus should be gaining the necessary strength and stamina needed to go up and down steep slopes with a backpack.

It is imperative that you undertake a rigorous conditioning program prior to your trip and arrive in top physical shape. Here are some proven suggestions to get you ready for the physical challenge.

• Start training immediately. The more time you have to get in shape, the better.
• Cardiovascular training (such as running and cycling) and strength and endurance training (such as weight training and stair climbing) should both be included in your program.
• Start cardiovascular training by running, biking, hill climbing, or using step machines. Try exercising for an hour or more per session, and keep your heart rate and respirations at a reasonably high level, without over doing it. Three to four long training sessions per week are going to be more beneficial than short daily workouts. The intensity of your workout should reflect the level of effort we anticipate needing to climb the last 1,000’ to the summit.
• Begin your strength training by working on muscle groups used in mountaineering. Specifically, you want to target your quadriceps, calves, hamstrings, back and shoulder muscles.
• There is no better training for mountaineering than up and downhill hiking. Get outside and go on extended hikes with a weighted backpack 2 – 3 times per week. Try hiking for 60 to 90 minutes at a time with a 10 - 15 minute break after each segment. Begin your training program with a 20 - 25 pound pack and work up gradually to the approximate weight expected to be carried on the climb. If there are no hills nearby, stairs work fine for training, especially if you can find a taller multiple storied buildings or stadium steps. When working out in a gym, use stair stepping machines and treadmills with a weighted pack. Additionally, treadmills raised up to the full 15 degrees will be more beneficial than running on relatively flat terrain.
• Bottom line: Plan on being in the best shape of your life!

This sounds like a lot of work… and it is. With our daily schedules busy with family, work, and other important commitments, it can be difficult to set aside time for training. But being physically prepared for your climb is the single most important thing you can do to increase your chances of standing on the summit. It’s also more enjoyable.

For more detailed information regarding conditioning, please see the Fitness for Mountaineering document.

For a guide's perspective on fitness, please click here.
 

Excellent physical conditioning significantly increases your ability to acclimatize. The key to climbing Mt. McKinley is proper acclimatization. The adage, “Climb high and sleep low”, is the way we climb, and it is for very good reason. Moving slowly up the mountain, following a calculated ascent profile, allows time for your body to adjust to the altitude. In addition to a proper rate of ascent, your performance is often related to how well an individual has taken care of himself/herself throughout the hours, days and weeks prior to arrival at High Camp. Proper hydration, nutrition, and warmth must be maintained on a daily basis throughout the expedition. Anyone can experience a “bad day”, but what is important is to keep a Positive Mental Attitude.

The prophylactic use of Diamox is not generally recommended by RMI, but this is a personal choice. Please consult your physician if you wish to add this medication to your first aid kit. Used as a sleeping aid for your first night at high camp, it can be quite beneficial. Or if someone is having trouble acclimating, it may help that person remain on the mountain. Our guides cannot arbitrarily dispense this drug, and consequently, the need for having your own personal supply.