RMI Expeditions Blog
Posted by: Kel Rossiter
Categories: Guide News Guide Grant
Ultimately, beyond peering down a microscope, knowing the snow is a very sensory experience, incorporating sight, sound, and touch in order to determine its stability: windslabs are often squeaky like styrofoam, while faceted grains bounce off a gloved hand and make for a poor snowball. Of course, once stability is determined, the sensory experience is the pure enjoyment—how well does it ski? Through careful tracking of the Wasatch area over our week of study, we knew that north aspects were retaining the best snow. So, after our final exam, involving each person doing a complete analysis of the season's snowpack and weaknesses, we gathered together for a final run back into the front-country. We ripped our skins and then laid tracks down a beautiful bowl, each up us kicking up huge roostertails of powder joy—a reward for all of our diligent study.
The pleasures of backcountry skiing and the benefits of big mountain climbing with skis are becoming increasingly known in the outdoor world and RMI is right out in front of the trend. Safely partaking of those pleasures and benefits involves really coming to know the snow. While in its essence knowledge of the snow is like knowledge itself, where “The more one knows the more one knows they don't completely understand,” coming away from the Level 3 avalanche course, I feel good in knowing that I'm keeping the learning edge sharp. That sharp edge will aid me whether cramponing up alpine routes on Rainier or schussing down couloirs in the North Cascades.
Posted by:
Categories: Mountaineering Fitness & Training
Posted by: Pepper Dee
Categories: Mountaineering Fitness & Training
The vast majority of climbers that come climb Mt. Rainier with us live in decidedly unmountainous places. As a former fellow flatlander, I can sympathize. There is actually a surprising amount of training literature out there targeted at folks living in mountain towns (think gaining 3,000 feet twice a week), and recently, folks training for high end alpinism (think Steve House). But when it comes to “Joe Climber” living in Kansas hoping to be strong on Denali or Mt. Rainier, in my experience there is a real gap in available resources. I don’t claim to be an expert on the subject, but I certainly have strong opinions as to how best to go about this type of training, based on my own personal experience. And so, without further ado, I present to you the 4 principles of the flatlander’s guide to mountaineering training:
Diversify your training. Face it. You live in the Midwest. The terrain that directly simulates your mountaineering objective does not exist in your backyard. Therefore no single exercise or activity can adequately prepare you for that objective, which means that you must pursue a wide variety of training activities. If all “Joe Climber” does to train for his Rainier climb is run, he will be in great shape for running. But he will not be in great shape for Rainier. Which leads me to the second principle...
Emphasize strength training. When we say you need to be strong for the mountains, we mean that quite literally. Carrying big loads uphill and downhill day after day requires a significant amount of muscle recruitment, and you can’t recruit it if it’s not there. The majority of my time training in the flatlands is actually spent in the gym, performing exercises that emphasize muscular and core strength. I’ll save my personal lifting program for another article, but I’m a big believer in free weights and olympic lifting, rather than machines. Performing a squat using perfect technique not only builds strength in your butt, quads, and calves, but also strengthens your core/low back and improves your balance. No single machine can do all this, and machines can even lead to injury by over-strengthening certain muscle groups at the expense of others.
When it comes to cardio, think long duration/low intensity. As a mountaineer, we work best in our aerobic zone. This is why we pressure breathe, rest step, and do everything we can to conserve energy in the mountains. So when we train, it makes sense to maximize our output in what Steve House and Scott Johnston refer to as “Zone 1.” To quote their book, Training for the New Alpinism, “Improving [Zone 1 fitness] will pay bigger dividends in alpine climbing than time spent improving any other quality because it allows you to sustain higher submaximal climbing speeds for longer times” (58). And to reiterate my first principle, mix it up! I’ll run, I’ll swim, I’ll bike, I’ll run up stadium stairs if available. But when I do, I’ll shoot to be moving for at least 90 minutes.
The best defense against altitude is hyper-attentive self care before and during the trip. Altitude weighs heavily on most climbers’ minds pre-trip (particularly those climbers living in the flatlands), and for good reason: more than any other aspect of a mountaineering trip, how your body responds to altitude is the one factor you can’t fully control. But you can stack the odds heavily in your favor. Before the trip leaves, be sure you are on a consistent and complete sleep schedule. Be sure you are eating well. I’ve talked to guides who swear by airborne, or probiotics. Everyone’s a little different, but if you find a supplement that consistently keeps you healthy, go with it. On the trip itself, dealing with altitude becomes even more straightforward. Never let yourself get too cold. Force yourself to eat. Force yourself to drink. Force yourself to breathe. The climbers that take these four concepts to heart, nine times out of ten, are the climbers who summit.
So what do you do with these principles? Well, you construct a training schedule. My schedule, as a college student in Massachusetts training for Denali, looked something like this:
Monday: AM-swim PM-lift
Tuesday: PM-water jug hill repeats
Wednesday: PM-circuit training/lift
Thursday: PM-long run (90 min+)
Friday: AM-swim PM-lift
Saturday: PM-bike
Sunday: Rest
There are a lot of ways to construct a solid training schedule. I was limited that year by classes, other obligations, and going rock and ice climbing whenever I got the chance. But keeping in mind the four principles, I was able to train my way into comfort on Denali, all while living in a flat location. Now, train hard, rest hard, and I’ll see you in the mountains!
_____
Pepper Dee grew up in Missouri, but found his love for the mountains at an early age. Based out of Bozeman, he guides trips on Mt. Rainier, Denali, and abroad to Aconcagua. A long time flatlander, Pepper knows what it takes to prepare for a big climb without the luxury of mountains in his backyard.
Questions? Comments? Share your thoughts here on the RMI Blog!
if you have any west Virginia climbers a good training location is the Kaymoor Miners trail in Fayetteville WV on the New River Gorge. About 900 ft elevation over all. the bottom 1/2 is a stairs of 821 steps. great workout!
Posted by: rob dunn on 3/14/2017 at 11:39 am
Posted by: Billy Nugent, Chase Nelson
Categories: Expedition Dispatches Ecuador
RMI Guide Billy Nugent checks in post Chimborazo summit.
Congratulations to the team on successfully summiting!!! Go…..Jason!!! How exciting!!!
Posted by: Esther & Dean Chapman on 2/13/2016 at 4:57 pm
RMI Guide Billy Nugent calling in from High Camp on Chimborazo
Go SPS!!! Go Daddy!!! We love you!! Have fun!! Roh?, lalalalalal
Posted by: Team Chapman on 2/13/2016 at 5:56 am
Have a great summit day, guys!
Posted by: Craig Falkenhagen on 2/12/2016 at 6:17 pm
On The Map
Congratulations on your summit mike. That was huge…. Eric
Posted by: Eric on 2/12/2016 at 2:45 am
Billy and Company - Enjoy every minute of your experience down in Ecuador, ran or shine - it’s the journey as much as the destination. Would LOVE to be with you right now! Thanks again for an amazing two weeks up on Aconcagua. I had a fantastic time.
Special greetings to my good friend, Rob Yonaitis.
Best regards, Craig
Posted by: Craig Falkenhagen on 2/11/2016 at 11:09 am
Posted by: Billy Nugent, Chase Nelson
Categories: Expedition Dispatches Ecuador
RMI Guide JJ Justman calls from the Aconcagua summit!
On The Map
Congratulations JJ and team! Can’t believe the weather improved so much since our attempt just a few weeks ago. Enjoy your descent and asado at Pampa de las Lenas. Craig
Posted by: Craig Falkenhagen on 2/11/2016 at 10:23 am
congratulations to team lawler- ken and brad. what an effort! can’t wait to have you back at home.
Posted by: anne lawler on 2/10/2016 at 6:43 pm
hi im in Gayle Staffords reading class please can you get Matt Brennan to respond
Posted by: Karli L on 12/3/2018 at 10:57 am
View All Comments