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Posts for Mountaineering Fitness & Training

Mountaineering Training | Fit To Climb: Week 1

Posted by: | February 04, 2013
Categories: *Mountaineering Fitness & Training

This is officially the first training week Fit To Climb and of your Mount Rainier adventure. Much like fastening up a coat, it’s really important to get the first button in the right hole, or no amount of effort at the other end is going to make the process successful!

In physical training, a core foundational principle is to develop correct movement patterns, this so we can use our bodies efficiently while avoiding injury. The method we’ll use to practice this week is the Daily Dozen. (Download a description of the Daily Dozen here).

During this first week of training, measure your success by performing the exercises with the greatest amount of skill possible. Consider how you’ll want to move on the mountain during your climb, moving over rocks covered in ice, wearing crampons and a heavy backpack, potentially in a snowstorm. At that point, you’ll want your foot to end up exactly where you want it, and you’ll want to have the strength and coordination to efficiently move your body upwards.

The very first step toward getting there is to figure out how to move your body right. Therefore, do not worry about how many exercises you can do or how intensely you can do them; simply focus on the quality of movement and make a strong commitment to quality training during this week and for the weeks to follow.

Fit to Climb: Week 1 Schedule

DAY	WORKOUT	TOTAL TIME
1	Daily Dozen (Crux Workout)	12 min.
2	30 Minute Hike	30 min.
3	Daily Dozen / Rest	12 min.
4	30 Minute Hike	30 min.
5	Daily Dozen / Rest	12 min.
6	1 Hour Hike	60 min.
7	Rest	-

- John Colver

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.

Questions? Comments? Share your thoughts with John and other readers on the RMI Blog!

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Mountaineering Training | Introduction to the Fit To Climb Program

Posted by: | January 28, 2013
Categories: *Mountaineering Fitness & Training

Beginning next week we are excited to begin a weekly trainings series from the book Fit to Climb: The Adventx 16 week Mount Rainier Training Program authored by former RMI Guide John Colver! This conditioning plan is designed to help you train for a successful Mount Rainier climb. 
 
As the plan unfolds you’ll quickly gain momentum, achieving milestones, and navigating each phase of training. Before you’re halfway through, you’ll feel confident in your abilities and have experienced significant physical gains.
 
Features of the Fit To Climb plan are:

• A progressive training schedule with measurable milestones
• A weekly chart with day by day workout descriptions
• The ‘Rainier Dozen’ daily strengthening workout
• Tips on cross-training and alternative training options
• Instruction on aerobic endurance, anaerobic endurance, and strength training
• Nutrition for training and climbing
• Tips on motivation, goal setting, and mental preparation

The Fit To Climb Program is designed to be done anywhere and with the minimal of equipment. No matter where you live, you’ll be able to participate and each week you’ll build strength and endurance for the climb ahead.
 
The 16 weeks are comprised of four phases:

• Phase one = Adaptation training (Weeks 1 - 2)
• Phase two = Foundation training (Weeks 3 - 10)
• Phase three = Peak training (Weeks 10 - 15)
• Phase four = Expedition (Week 16)

These phases are the building blocks, each ending in milestones. We start with general conditioning, then add endurance, followed by the addition of high intensity interval training in the peak phase and ending with a short ‘tapering’ phase during the final preparation in the week before your climb. 
 
The timing of the sixteen weeks is designed to prepare you for a June Mount Rainier climb. If your climb is later or sooner you can adjust the timing as necessary, either getting a head-start or beginning in the appropriate week.

The Fit To Climb Program can easily be tailored to prepare you for any mountain beyond Mt. Rainier. In developing training plans for other climbs, plan your training with the end in mind: is the major challenge the high altitude, extreme temperatures, heavy pack, or multiple days or weeks? 
 
As you create the training map, ensure that there are stepping stones to gain new skills and strengths as well as milestones where you can “test” your ability. One principle of training for mountaineering in all ranges, is that aerobic endurance conditioning is the primary training component for most climbers. Start by making sure that you have what it takes to “go long,” then focus on the specific challenges of your climb or expedition.  
 
Join us next week for the first post of the Fit To Climb series! If you’d like to find out more about John’s book, preorder a copy, or gain additional training support, visit the Fit To Climb site at www.fittoclimb.com.  

- John Colver

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.

Questions? Comments? Share your thoughts with John and other readers on the RMI Blog!

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Mountaineering Training | Cross Training

Posted by: | January 21, 2013
Categories: *Mountaineering Fitness & Training

As we focus forward on the training for this year’s climbing adventures, we know we’ll be hiking, climbing, probably doing some stair interval training with heavy packs, and developing strength training routines.

The training adventures need not be boring though, cross-training keeps us both balanced and motivated.

I like to categorize my cross training by asking, “Is this a direct benefit to mountain climbing or is this activity more general conditioning focused?” Sports like cycling, cross-country skiing or skating have a very direct benefit in building endurance for the mountains, in fact a bike ride can be a perfect substitute for a hike.

Other sports like soccer, kickboxing, or activities like dancing and yoga, while perhaps not as directly related to mountain climbing, can have wonderful benefits for overall conditioning.

Thinking out of the box completely, I met a person last week who did remarkably well on a training hike despite not having ‘trained’ very much. I asked him where he thought his fitness came from and he said, “I’m a UPS driver, I use a pedometer to track my steps and generally do 15,000 steps each day - most of them carrying boxes.” 15,000 steps equals about 5 miles walking! I think he’s going to have a big head-start on his 16 week training program!

Cross training is an important part of your training program, keeping you mentally engaged and physically healthy. Beyond the cornerstones of your regular training program that includes long hikes, short intense sessions, and strength training, what fun things do you enjoy to do to which add to your fitness? Are you lucky enough to have one of those jobs which gets you walking during the day? How can you plan your days to add an activity or sneak in a few extra miles from place to place? 

Get outside and be creative with your cross training!

We look forward to introducing ‘Fit To Climb The Sixteen Week Training Program for Mount Rainier’ over the next few weeks, starting in February and we will map out a weekly training plan each Monday as part of the Fit to Climb Program.

- John Colver

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.

Questions? Comments? Share your thoughts with John and other readers on the RMI Blog!

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Mountaineering Training | The Triangle of Training Success

Posted by: | January 14, 2013
Categories: *Mountaineering Fitness & Training

Training for any sport requires a balance of different activities. Too much of one type of training can lead to over-stressing our bodies; too many different activities can lead to a dilution of focus.

While a mountaineering training program will include many facets, it is important to never lose sight of the critical elements:

1. Aerobic Endurance Training: Longer sessions to increase the ability to go for a long time at a steady pace. This builds your training base.
2. Anaerobic Endurance: Shorter intense sessions to increase the ability to go for a short time at higher intensity. This gives you the range of exertion to accommodate different paces and exertion levels.
3. Strength Training: The ability of the muscles to support the pack weight, movement over challenging terrain and other tasks such as digging snow or performing an ice-axe arrest.

These are the “meat and potatoes” of preparation for mountaineering. Try to make sure you are exercising all three on a weekly basis. 

We look forward to introducing ‘Fit To Climb The Sixteen Week Training Program for Mount Rainier’ over the next few weeks, starting in February and we will map out a weekly training plan each Monday as part of the Fit to Climb Program. 

- John Colver

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.

Questions? Comments? Share your thoughts with John and other readers on the RMI Blog!

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Mountaineering Training | Moderation & Consistency

Posted by: | January 07, 2013
Categories: *Mountaineering Fitness & Training

Happy New Year! 
 
If you are reading this post, there’s a good chance that you are preparing for a mountain climb, or at least considering one! At this time of year many people charge into fitness like a horse bolting from the starting gates. It’s tempting to start the New Year with resolutions to improve fitness, eat better, change habits, and many other goals. 
 
However, it is important to remember that the secret to athletic success is consistent and moderate effort. You may feel behind, your belt might be a little tight after the holidays and there are big goals nearing on the horizon. However, try and avoid the temptation to go crazy with fitness right now. By climbing a mountain, no matter the size, you’ve already chosen a highly motivating goal. Enjoy the training process and make it fun, positive, and healthy. Most of all, make it balanced; not too hard and not too easy; not too much and not too little. Each week, keep nudging your fitness forwards and you’ll make massive gains over the next months. 
 
In my opinion, you don’t need a resolution. You have a very real and tangible goal that will motivate you forwards long after many New Year’s Resolutions are forgotten. Congratulations on choosing that goal!
 
If you are new to this blog, please take a look over the basics covered in the past few months, especially on planning your training and basic, key workouts like the Daily Dozen. I hope you’ve set aside time for some hiking and training this week to focus on your climb ahead. Enjoy the start to the New Year!
 
We look forward to introducing ‘Fit To Climb The Sixteen Week Training Program for Mount Rainier’ over the next few weeks, starting in February and we will map out a weekly training plan each Monday as part of the Fit to Climb Program. 

- John Colver

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.

Questions? Comments? Share your thoughts with John and other readers on the RMI Blog!

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Mountaineering Training | The Home Stretch

Posted by: | December 24, 2012
Categories: *Mountaineering Fitness & Training

We are coming in to the home stretch of 2012. If you’ve been practicing workouts and exercises you’ve accomplished a lot already. Lets use the last week of the year to work on flexibility with The Home Stretch.

The Home Stretch is exactly what it sounds like: the last bit of your workout, the brief but essential stretching routine that will keep your muscles limber and strong. The routine starts at your toes and stretches to the top of your head and as far as your fingertips can reach.

UPPER CALF STRETCH
Starting position: Begin this stretch in the Downward Dog yoga posture: hands and feet flat on the ground, torso arched with rear up in the air, legs straight. If the Downward Dog position is uncomfortable, perform this stretch by leaning forward against a wall or another source of support, such as a tree or building, with arms straight and hands flat against the surface with legs straight and heels on the ground.
Movement: Place your left ankle above and behind the right ankle, just off the ground, so that you can feel an isolated stretch in your right calf. Keep your knee straight so as to isolate the gastrocnemius —one of two major muscles that comprise the calf. Hold this stretch for 20 seconds. Switch sides.

LOWER CALVES AND ANKLES
Starting position: Same as the Upper Calf Stretch — Downward Dog or the variation leaning against a wall.
Movement: Move your left ankle above and behind your right ankle as in the Upper Calf Stretch, with one difference: bend your right knee to isolate the soleus muscle in the lower part of your calf. Hold the stretch for 20 seconds. Switch sides.

HAMSTRINGS
Starting position: Lie on your back with your legs extended straight out in front of you. Rest your head on the ground.
Movement: Raise your right leg, with a slightly bent knee if needed. Grasp the back of your upper leg (hamstrings) with both of your hands and gently pull toward the center of your body until you feel a stretch in the hamstring. Hold for 20 seconds. Switch sides.

QUADRICEPS
Starting position: Lie flat on your stomach, chin on the ground and arms at your sides.
Movement: Raise your right ankle by bending your right knee. Grasp it behind your back with your right hand and then gently pull toward the center of your body until you feel a gentle stretch in the quadriceps muscles (the front of the thigh). Hold for 20 seconds. Switch sides.
Variation: If lying down on your stomach is uncomfortable, do this stretch standing up. Hold on to a tree or other support with your free hand, if necessary, as you grasp your ankle and gently pull it toward your body.

HIP FLEXORS
Starting position: Sit in a kneeling position with your left leg forward. Your right knee and left foot will be on the ground, with both knees bent at 90-degree angles.
Movement: Imagine that your pelvis is a bowl of water on a table. Now, think of gently tipping the water out of the bowl from the back as you gently press the bottom part of your pelvis forward and the top part of your pelvis slightly back so that you feel a stretch in the muscles that connect the front of your hip to your right leg. That subtle tipping will activate the hip flexor in the front of your right leg. Hold for 20 seconds. Switch sides.

ILIOTIBIAL (IT) BANDS
Starting position: Stand upright near a tree, wall, or other surface for balance. Cross your right leg over your left leg.
Movement: Extend your left arm to the surface for balance. Bend your body to the left with your right arm extended overhead, as though you’re doing a variation on the Side Bender from the Daily Dozen. Your goal is to feel a deep stretch in your right hip extending down to the outer part of your right leg.
Variation: Try the Pigeon Stretch if you’re particularly flexible. Sit on the ground and bend your left leg so that the heel is near the right hip. Extend the right leg straight behind you.

THIGH ADDUCTORS
Starting position: Sit upright with legs bent and heels placed together in front of you.
Movement: Gently press your knees toward the ground to feel a stretch in the adductors (inner thighs). Hold for 20 seconds.

BACK STRETCH
Starting position: Lie down on your back with knees bent and feet on the ground.
Movement: Gently move your knees to the left, placing them on the ground, making sure to also keep your shoulders on the ground. You should feel a stretch in your middle and lower back. Extend your arms to either side, and move your head so that you are looking to the right (away from your bent knees). Hold for 20 seconds. Switch sides.

STOMACH AND CHEST STRETCH
Starting position: Lie on your stomach, palms placed on the ground on either side of your chest, directly below your shoulders.
Movement: Look up toward the sky, gently curving your back while supporting your weight, hands on the ground. This is popularly known as the Cobra pose in yoga. Hold for 20 seconds.

TRICEPS STRETCH
Starting position: Stand upright or sit on your knees with your upper body strong and straight. Lift your left arm above your head and bend the left elbow to stretch the left triceps muscles.
Movement: Place your right hand on your left elbow to support the stretch, gently pressing the elbow back until you feel the muscle stretching. Hold for 20 seconds. Switch sides.

SHOULDER STRETCH
Starting position: Stand near a tree or another support. Place your left hand on the support, with your left arm fully extended.
Movement: Without moving your feet, rotate your body to the right until you feel a stretch in your left shoulder and the left side of your chest. Hold for 20 seconds. Switch sides.

FINAL BREATHING
To finish the Home Stretch, take five full breaths. First, exhale and deeply Squat to the ground, arms downward. Inhale by pushing up on your heels, extending your legs, and reaching your arms to the sky. Take these breaths very slowly and deliberately — you’re bringing relaxation into all areas of your body at the end of your workout, setting the tone for the next stage peacefully and with a great workout behind you.

- John Colver

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.

Questions? Comments? Share your thoughts with John and other readers on the RMI Blog!

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Mountaineering Training | The Holiday Workout

Posted by: | December 17, 2012
Categories: *Mountaineering Fitness & Training

Air and automobile travel, shopping, traffic, in-laws, it’s dark, cold and wet outside…the Holidays are here!

Does all of this have an impact on physical fitness? It can, and as a result I need a workout I can do anywhere and in a short amount of time. Here is a favorite, I call it the Four Hundred by Two by Ten. Let’s call it the Holiday Workout. Try it two or three times this week.

The Holiday Workout goes like this:

1. Run or walk 400 meters. Conveniently, this is the distance around an athletic track (or around a football field). You can also do it on the trail, even if you have to guess the distance (or use a watch and run/walk for 2 minutes).

2. Do two strength exercises. I suggest ten repetitions of Bicycle Crunch and Push Up, or the Russian Twist and 30 seconds of the Plank. You can chose whatever you like and try to make one an upper body and one a mid-core exercise. For an explanation of the strength exercises, and a list of others, see the Daily Dozen.

3. Repeat ten times and that’s it - an all-body workout that trains both strength and cardiovascular fitness! Stay focused and it will only take you about 45 minutes.

You can make it a social activity by doing it with friends and family. If someone is more fit, try to double up on the strength exercises. If someone is less fit, give them a head start on the run/walk section.

The end of the year is approaching; next week look for our ‘Home Stretch‘ post - a stretching routine you can do anywhere, anytime.

Happy Holidays!

- John Colver

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.

Questions? Comments? Share your thoughts with John and other readers on the RMI Blog!

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Mountaineering Training | Dedicate your effort

Posted by: | December 10, 2012
Categories: *Mountaineering Fitness & Training

If you’ve been following the blog posts, you’ve been doing some rigorous training - and it will pay off. I’m always looking for a little extra motivation or meaning in my routines and I’m often thinking about how to maintain the momentum that will carry me up the hill!

As humans, we dedicate art, buildings, books and many other things. Often to loved ones, sometimes to causes.  We can dedicate any effort. A mountain climb for example - to someone or something we care for. It can even be anonymous. Perhaps the person isn’t with us anymore, a team you once were part of, it could be your next-door neighbor!

Personally, I’ll do it when I’m taking on something that will test my limits, or something that I’ve not had success with in the past. This process feels very tangible, “I’m grateful for what you did for me, I’m going to do this thing for you”.

And it goes both ways. Someone once told me they found the stamina to go to the top of a mountain as a token of gratitude for the encouragement I gave them ... I’ll never forget that.

When I start dedicating that next mile, thousand feet, workout or climb to someone who has helped me, all of a sudden I’m no longer going solo. I have a supporter, a team or my family behind me. It improves the quality of what I’m doing.

Credit for this idea to Seth Godin, an inspirational out-of-the-box thinker whom I respect.

- John Colver

             
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.

Questions? Comments? Share your thoughts with John and other readers on the RMI Blog!

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Mountaineering Training | Testing Your Fitness

Posted by: | December 03, 2012
Categories: *Mountaineering Fitness & Training

Testing your fitness from time to time is a great way to gauge improvement and to take the opportunity to find your limits. In our Seattle based ‘Fit To Climb’ workouts we use a custom version of a military fitness test that can be done during a short workout. The test consists of a ‘timed run’ - we suggest a mile (if you don’t like to run, then walking is perfect) - followed by a strength test with 4 exercises designed to gauge your upper-body strength, core strength, leg strength, and agility.

After a good ten-minute warm-up followed by the Daily Dozen, or similar exercises, first do the timed run. Go at a speed that feels like an intense effort. Record your time. Then, rest for 5 minutes by gently walking or just pacing slowly back and forth.

For the strength test, find an area that has a solid, level, and soft surface. Grass is perfect but you can also do this indoors if you prefer. During this test, you will perform four exercises for 2 minutes each, with 3 minutes of rest between each exercise. For the first three exercises, the goal is to count the number of perfect repetitions you can complete in 2 minutes. If you do this with a partner, you can rest while counting their repetitions—along with encouragement! For the fourth exercise, the Shuttle Run, simply time yourself. Write down your scores for each test.

Perform the strength test as follows:
1. Push-ups—2 minutes, followed by 4 minutes of rest
2. Steam Engines on Back—2 minutes, followed by 4 minutes of rest
3. 3/4 Squats—2 minutes, followed by 4 minutes of rest
4. 20-yard Shuttle Run—Set up your shuttle run course with some cones or water bottles. If you aren’t sure of measurement use 25 normal paces as a guide. Run back and forth between your markers for 2 minutes, counting the number of times you complete one leg.
• For an explanation of strength exercises see the Daily Dozen.
• A tip: Break the 2 minutes into 30-second segments, it’ll help you maintain a steady pace. 
Is it hard? It really is! Two minutes may not sound like a lot but your body will know it is working hard! I suggest you record your scores and do the test each month during your training.

- John Colver

             
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.

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Mountaineering Training | Getting Motivated After The Holidays

Posted by: | November 26, 2012
Categories: *Mountaineering Fitness & Training

On an expedition someone once announced to our group, “It’s not the altitude that’s hard, it’s the lassitude”! I’ve also heard it called Lazy-tude and I’ll admit to suffering from this once in a while ... even at sea-level and especially after holidays! 
 
At high altitude, lassitude is a real factor. The work is hard and on a rest-day it’s easy to dig down a little into a minus-20 sleeping bag and remain as motionless as possible, conserving energy and restoring ourselves. And yet, after a while it’s easy to get into a funk, start feeling restless and then begin over-thinking the rest of the climb. At least this is my experience and there’s only one solution; find socks, boots, gloves, hats and any other required gear before suiting up and going for a walk. It’s great because it activates the body, stretches the legs and boosts your overall energy. 
 
The same is true for training. It’s easy to sit inside in November and, in much of the country, look outside at the rain or snow. At that moment in time the positive feelings of imagining climbing, being out in beautiful surroundings and experiencing new heights, can all seem distant. 
 
At times like this I find that the simplest workout is all that is needed to feel great and most importantly, to move in the direction of our training goals. In my case, I find that mood follows action - rarely the other way around. So, I have a few ‘go-to’ work outs that are so simple or enjoyable that it only takes me a small effort to start:

1. 10-minute walk, 20-minute run, 10-minute walk. 
2. 30 minutes of stairs, elliptical or stair-master machine.
3. The Daily Dozen with a 100-yard run between each exercise. 

If you have eaten a few small feasts over the Thanksgiving holiday, it’s raining outside and the couch looks awfully inviting but you know you want to do something because the expedition date is coming up in a few months or next year, just do a short and simple workout! Enjoy the feeling of activity, maybe even leave your watch or heart rate monitor behind and listen to some good music as you go. 
 
It doesn’t take much and you will feel great! 
 
It also doesn’t hurt to have a reminder what spectacular views await on the mountain! 

- John Colver

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.

Questions? Comments? Leave a comment to share your thoughts with John and other readers!

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