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As athletes, we tend to preference the training activities that we enjoy doing and are also best at. It’s entirely natural for these tendencies to crop up, but often they do so at the expense of those workouts that we don’t enjoy as much or struggle with. This can affect both the quality and quantity of those less enticing activities. For instance, as people that enjoy spending time in the mountains, your weekend five-hour hike with a pack may be the highlight of your whole week and you may find yourself pushing those five hours to six or seven, seeking out new destinations. The mid-week weight room or interval workout that you dread however may be the first item on your calendar that is expendable, pushed out by the sudden schedule conflict that arises.   Cross training is a great way to find new ways to accomplish the workouts that you don’t enjoy, and to focus on an underserved portion of your training. In general, while we want to keep the bulk of our training focused towards mountaineering (walking up and downhill with heavy weight), some training outside of that goal will still bring benefits. If you have been training a lot of cardiovascular, working on leg strength is going to help you carry your pack. Flexibility will help to prevent injuries, and keep your muscles working optimally. Thus, seek out opportunities for interesting new ways to accomplish your training goals.   Anaerobic: Nearly all ball sports have a heavy anaerobic interval component to them. Think about the last time you watched or played a soccer game: players spend a good portion of the time walking or jogging up and down the field without the ball, interspersed with flurries of dead out sprints to or with the ball. Pick your favorite and try to find a pickup game or league nearby. Similarly, tennis, racquetball, and squash all will get you to that anaerobic zone. Mountain biking is another great natural interval sport, as it boosts your heart rate on nearly every climb, with a recovery roll afterwards.   Strength: Rock climbing gyms and yoga studios are a great place to seek out alternative core strength options. Both activities engage a large part of the core and upper body, and have a great community component to them. While it has a strong cardiovascular focus, swimming also trains the core and upper body in a low impact way.   Flexibility and balance: Yoga is probably the most common flexibility activity that most people do today. There are lots of different classes with different focuses. If a class you tried wasn’t working, check out a different type. Often, studios offer a “yoga for athletes” class, where the focus on flexibility in the key problem areas for most athletes is increased. You can also jump outside of the box and join a gymnastics class.   Endurance: If you dread the long workouts, there isn’t a great substitute for them, but you can vary your activities. Start a rotation of running, cycling, hiking, swimming, and rowing. Give yourself another goal and boost by periodically signing up for races so that you have immediate goals that you are working towards. Ultimately though, there is no substitute for long endurance training.   Cross training won’t fully prepare you for your next mountaineering adventure, and it shouldn’t make up the bulk of your preparation, but it can add some spice and give a boost to a neglected portion of your overall training. Seek out the fun opportunities and figure out how they fit into your plan. _____ Questions? Comments? Share your thoughts here on the RMI Blog!

Safe and sound at high camp, once again. It was such a nice day that we spent an hour on the Vinson summit. The trip back down took three hours and so we arrived back at high camp around 8:30 PM, making for 11 hours round trip on the day. Almost as soon as we reached camp, the weather began to change, with glacier fog down below and patches of cumulus forming around the upper slopes of the big peaks. Light winds have begun to stir the tents. We'll now hope they don't turn into heavy winds until after we've gotten down the fixed ropes in the morning. We are all feeling pretty fortunate to have had the day we had on the Roof of Antarctica. Best Regards, RMI Guide Dave Hahn

On The Map

Congratulations to RMI Guide Dave Hahn and the Big City Mountaineers’ Summit for Someone team that reached the Mt. Rainier summit! With good weather and route conditions, Dave and his team spent some time on top before starting their descent at 9:45 a.m. They are working their way back to Camp Muir and will finish their celebration of today's accomplishments at Rainier Basecamp this afternoon.

Greetings from Punta Arenas, Our second Vinson trip of the season is officially underway. Our small but adventurous group arrived yesterday in the beautiful port city of Punta Arenas. This small southern Chilean town sits right on the Straight of Magellan and is the jumping off point for our flight to Antarctica. Today, we had our pre-trip briefing with our outfitter ALE to go over all the details about our flight and to review some of the protocols for visiting Antarctica. "Vast, large, and remote" is how Peter McDowell, one of the owners of ALE and the person giving today's orientation, described it. He then showed a slide with the US (the lower 48) overlaid on top of Antarctica. Even with the US, there was still a whole lot of land mass showing. After the team meeting we began to unpack and then re-pack everything for the flight to Union Glacier. With the final equipment check complete, the bags were weighed and transported to the airport to be loaded on the plane. It is now a waiting game. The forecast is showing an improving trend and with any luck, the team will be able to fly out tomorrow as planned and meet RMI Guide Dave Hahn who is waiting for them at Union Glacier. Today is beautiful here and we are now off to do a little exploring and then on to dinner. We'll check in tomorrow to let you know about the flight status. RMI Guide Jeff Martin

After the long day up the French Valley, we had a really warm and windy day into the Central area. There was a close sighting of a Condor which was the highlight. We had to just duck our heads and push forward and get over the humidity as much of the day was out of the trees and the sun was intense. We are hanging out watching clouds roll over the Torres, catching a few naps and cleaned up for dinner. Tomorrow, we’ll get up early for an attempt to see the Torres, the forecast is for rain and wind so fingers crossed. 

RMI Guide Mike King

Good morning all,

After enjoying a relaxing day at Casa Ilayaku the team is ready to get back to business and start walking uphill. A two hour drive brought us to the basecamp for Antisana. A quick duffle shuffle and gear sort gets us psyched and ready for our early departure, hopefully to the top this time. It's early to bed to rest the eyes and body. Fingers crossed the weather cooperates this time. 

Happy belated Valentines Day to all our loved ones,

RMI Guides Avery, Hannah, and Team

Strong Winds, cold temperatures, and firm conditions kept RMI Guides Dave Hahn, Bryan Mazaika, and the four Day Team at Camp Muir last night. The weather has cleared up a bit this morning, so the team will take a short walk on the Cowlitz Glacier before descending. We expect them here at Ashford Basecamp in the early afternoon.

Well done Team! 

A big thank you to our stellar RMI Guides for their hard work yesterday maintaining and improving the route.  The climb marks the 250th time RMI Guide Casey Grom has reached the summit of Mt. Rainier. Congratulations Casey we are priviledged to work with such an accomplished and great guide.  We hope your 250th summit was a memorable one!

Wednesday, May 29, 2019 - 5:00 PM PT Hey all this is the Denali Expedition with RMI Steve Gately. The team and I are on the summit! 100% of the team made it so everybody's up. Everybody's doing well. We had a wonderful morning- blue skies, warm weather. We picked up a little bit of wind towards the summit. We had to work for it at the end there. We're all here safe and sound. We'll give a shout via email to the blog when we are back safe and sound at [17K] Camp. That's all. RMI Guide Steve Gately

On The Map

We left the hotel well before sunrise this morning, driving through the nearly deserted streets of Kathmandu to the domestic airport. We hauled all of our gear through the narrow entryway and into the terminal, found our flight to Lukla, and as the sun rose just before 7am we were already taking our seats in the plane. Yesterday afternoon's clouds and light rain dissipated overnight and the morning sun shone through clear skies - perfect flying weather. We buckled our seat belts tight, took the cotton balls offered by the flight attendant and crammed them into our ears, and then took off from Kathmandu. True to their name, the STOL (Short Take Off Landing) airplanes we fly in get airborne in a matter of a few hundred meters and we were soon flying above the outskirts of Kathmandu and over the hills of the Terai - the middle section of Nepal and the foothills of the Himalaya. Flying east we had incredible views of the Himalayas out of the side of the plane and we spent the entire flight staring through the windows at the countryside below and the mountains hanging in the distance. The flight was amazingly smooth, hardly a spot of turbulence - uncommon for flights around mountains of this size, and we soon banked a hard turn to the north and descended into the Khumbu Valley. The airport at Lukla is a short strip of tarmac noticeably slanted and the landings there are always...exciting. The approach takes the flight directly at the hillside until the entire mountain fills the view through the cockpit window and then in the span of several football fields the planes go from airborne to stopped. The pilots pulled off the smoothest landing I have ever had in Lukla and within minutes we were stepping off of the plane and onto the footpaths of Lukla. Needing a little bit of time to get all of our gear from the flights we sat down in a tea-house near the airport and had breakfast, tea and coffee before hitting the trail. Lukla sits several days walk from the nearest road head and only footpaths connect all of the villages up here - there isn't an automobile for dozens of miles in any direction. All transportation takes place on the stone lined trails, carried by animals or on your back. It is a far cry from the chaotic traffic jams of Kathmandu and a welcome relief to hear no horns or engines. Leaving Lukla, which sits about 1500' above the valley floor, we made a long, gradual traverse down to the Dudh Kosi river. The trail passes through fields of recently planted crops of cabbage, carrots, potatoes, wheat, and other vegetables and between the stone walls of small villages dotted along the way. Every so often the trail splits around giant boulders carved with Buddhist prayers or wraps around the stupas and prayer wheels. For fear of falling into romanticism too easily, I'll simply say that it is a beautiful walk with sights and sounds to be seen in every direction. Hanging above it all are the giant snow covered peaks of the Himalaya. At 15,000 - 20,000' they are minor mountains compared to their neighbors to the north, but seen from the valley floor far below they are impressive. We walked for several hours through the fields and villages, crossing occasional suspension bridges across side rivers. By mid-afternoon we reached the village of Phakding and settled into our tea-house. Sitting right along the edge of the Dudh Kosi River - which means Milk River due to its milky blue color from the glacial sediment it carries - our tea-house is tucked away in a quiet spot with views up and down the valley. We spent the rest of the afternoon sitting in the sun in the grassy terraces in front of our rooms before the mountain's shadows brought the evening chill. We sat down in the dining room around the wood burning stove and had an excellent first meal in the Khumbu, enjoying some delicious momos - the local dumplings. Tomorrow we head further up the valley to Namche Bazaar, the cultural and economic center of the region. The team is in great spirits. Everyone is feeling healthy and well and we are all very excited to at last be on the trail. RMI Guide Linden Mallory

On The Map