Most Popular Entries
Posted by: Billy Nugent, Kel Rossiter
Categories: Expedition Dispatches Mt. McKinley
Elevation: 20,320'
.jpg)
Billy Nugent calls in from High Camp after successful summit.
On The Map
Posted by: Ed Viesturs, Seth Waterfall
Categories: Expedition Dispatches Mt. McKinley
Elevation: 14,200'
On The Map
Looks as though you are making great progress. Hoping and praying all goes well. Love to you, Mom
Posted by: Mom on 5/14/2011 at 1:16 pm
Just reaching out to my good buddy, Mark Duffy, hope all is well my friend and be safe. Have a great time and I’ll see you in a few weeks. Good Luck!
Posted by: Bob Petty on 5/14/2011 at 6:54 am
Posted by:
Categories: Mountaineering Fitness & Training
High Intensity Interval Training, often referred to popularly as HIIT training, have been featured in a few recent studies that concluded that a short HIIT workout was as or more effective at promoting cardiovascular health than steady state activity. The first paragraph of a recent New York Times article reads:
Think you’re too busy to work out? We have the workout for you. In minutes, high-intensity interval training (HIIT) will have you sweating, breathing hard and maximizing the health benefits of exercise without the time commitment. Best of all, it’s scientifically proven to work.
Despite the recent attention, interval training is not anything new to seasoned athletes and coaches who have understood the benefits of repetitive high intensity workouts for a long time. Many of the recent studies have focused on previously sedentary people trying to improve basic cardiovascular health, rather than on elite athletes striving towards a performance goal. With that said, we have and continue to encourage climbers to utilize interval training (by it’s nature high intensity) as part of a well-designed training program.
Interval training can accomplish a wide array of tasks and works best when the focus of a workout is clear:
Longer intervals, from 5 to 8 minutes, at 70 – 85% of max heart rate work to improve the lactate threshold, the body’s ability to metabolize and clear lactate build up from muscle cells, increasing the amount of work that the body can perform sustainably. A good example is an elite level marathon runner, who is able to sub six-minute miles for over two hours during a race. The intensity that they are working at is very high, yet the body is able to sustain it over a very prolonged period of time.
Shorter intervals, from 20 seconds to a few minutes, performed at 85 – 95% of max heart rate (very intense!) increase the body’s anaerobic threshold, it’s ability to perform work while in oxygen deficit. Think Olympic swimmer in the 50-meter butterfly: the intensity that they race at surpasses the body’s ability to clear lactic acid and to provide enough oxygen to the muscle cells for them to continue that pace for a long period of time. The race is very short, however, and for that 20-something seconds, their muscles are able to put out an immense amount of power in oxygen deficit.
It may seem as though interval training isn’t as applicable to our sport of mountaineering. We tend not to sustain the very high levels of output, but instead operate for far longer periods at moderate intensity. It is the very definition of an endurance sport. Interval training provides other physiological adaptations however that go beyond the abilities of the skeletal muscles. Interval training is shown to increase cardiac output, by increasing the size of the left ventricle, the stroke volume and the overall contractility of the heart. Increased cardiac output supplies more blood to muscle cells, delivering more oxygen and removing more waste. Additionally, interval training has been shown to increase the size and density of mitochondria in the muscle cells. Mitochondria use oxygen to convert glucose to ATP (the cells’ energy source). Both of these adaptations help endurance athletes go longer, faster and with less effort, and ultimately help us in the mountains.
Interval training is harder on your body than traditional steady state workouts and requires longer to recover from as well. Therefore, too heavy of a focus on interval training can lead to overtraining and injury. More of a good thing isn’t necessarily better. It’s important to realize that a good training plan maintains a balance of high intensity workouts and lower intensity steady state workouts.
As part of the recent HIIT hype, people have championed the fact that HIIT gets more done in less time, even as little as 10 minutes. This may be true for an average person whose goal is to improve overall cardiac health, but for athletes working towards goals in the mountains, remember that there are no short cuts. Time invested in your training will lead to a more enjoyable and successful climb.
_____
Questions? Comments? Share your thoughts here!
Fantastic insights on integrating HIIT into rock climbing training! Your clear explanations make it effortless for novices like me to recognize the benefits. Thank you!
Posted by: Musclegaragefitness on 12/29/2023 at 4:15 am
Incorporating HIIT into mountain climbing education is a game-changer! Your insights supply a realistic method to elevating health for difficult terrains. Thanks for the treasured guidance!
Posted by: Rejesh raj on 12/18/2023 at 1:29 am
Posted by:
Categories: Guide News
Treadmills and stair machines only work your legs against the earth’s gravity, not your entire body’s weight or even the weight in the pack. They also don’t really do much for the downstroke of the leg, just the upstroke. It’s Newtonian mechanics, guys.
Posted by: borisjimski on 7/4/2012 at 1:30 am
Bodyworks, which partners with AAI, says that one needs to be able to go on a treadmill at 15 degrees for 45 minutes at 3.5 mph with a 40-pound pack in order to be in sufficient shape to climb Mt. Ranier. There is no way I can do that. Are they exaggerating? On a good day I can go at 15 degrees at 2.5 mph for 45 min with no weight.
Posted by: Larry on 6/19/2012 at 6:45 am
Posted by:
Categories: Guide News
Kahiltna Base Camp sits in the heart of the Alaska Range, surrounded on all sides by peaks such as Denali, Mt. Foraker, and Mt. Hunter. With the plethora of climbing options the pair decided to climb the Kahiltna Queen (12,380’).
AM: Around Base Camp there are so many cool peaks to climb and one of those is the rarely climbed Kahiltna Queen. This peak is located at the end of the southeast fork of the Kahiltna glacier. It is the only peak in the range that divides three different glaciers: the Kahiltna, the Ruth and the Tokositna.
KB: Andres and I spent a day skiing up the Southeast fork of the Kahiltna Glacier, stopping along the way to look at different climbing options and to do some ice climbing. Kahiltna Queen looked like a gorgeous peak to climb and both of us were stoked about trying an unclimbed route.
The following night Katie and Andres began their climb up the West side of the Kahiltna Queen.
KB: The line we took followed a rib splitting the west face, starting from where the rib emerged from the glacier. The part of the climb was mostly steep snow climbing on some great and not-so-great neve (granular snow that accumulates near mountain tops from wind and precipitation). The route then transitions into ice climbing with some rock mixed in.
AM: The mixed climbing was great all the way to the summit. The day was incredible and the views were just amazing. At the top we stopped to melt water and high five. Then it was time for us to start descending the West Couloir Route. The descent ended up being longer and more difficult than I expected as we had to do over fourteen rappels.
Following the successful climb, Katie and Andres, skied two hours back to Base Camp. After 25 hours of climbing they returned safely to Base Camp.
KB: Seeing the moonrise while we were climbing was awesome! It came up for maybe an hour or so and just skimmed the edge of the horizon. For the whole way up we had splitter weather and were basking in the sun at the summit. After this trip I can definitely understand why my friends are excited about Alaska. It was great to be able to climb the Kahiltna Queen after guiding the Alaska Seminar since it enabled me to spend so much time in the Alaska Range. Andres has heaps of experience in the Alaska Range and I learned a lot from working and climbing with him.
AM: All and all it was a great climb with a great partner. I am already looking forward to next year’s seminar and more personal climbs in the Alaska Range.
Andres Marin is a senior guide at RMI leading programs in Washington, Alaska and Colorado. He is an off-width specialist and an accomplished ice and mixed climber. One of his recent achievements includes climbing the five hardest mixed lines in Ouray, Colorado, in a day. Andres is a fully certified alpine and rock guide sponsored by Millet, Blue Water Ropes, 5.10, Petzl, GU and Ice Holdz.
Katie Bono is an RMI Guide and accomplished climber with impressive ascents in North America and Canada. A retired Nordic ski racer and Millet athlete, she currently holds the women’s speed record on Mt. Rainier.
To see more of their climb check out Andres’ Kahiltna Queen video.
Do you think the Kahiltna Queen can be solo’d in January? There is a climber in Talkeetna, Alaska right now who may attempt the first solo of the KQ in January 2019. He was going to solo Denali, but due to the government shut-down, that was a no-go. Alaska just had a big earthquake (7.0) on November 30, 2018, and the aftershooks are still plentiful even in Big Lake and Talkeetna, which are not that far from KQ. I wish this climber the best and would value your opinion.
Posted by: Annie G on 1/12/2019 at 4:13 am
Anyone looking into Andres’ background as a guide or a teammate can have confidence that he is capable of more than most and still patient with those less skilled. (thanks again, Andres)
Posted by: Creighton Miller on 8/15/2013 at 8:15 pm
While not everybody reached the summit of Aconcagua today, we all soaked in the entire experience. It was a perfect day to simply be in the mountains. Stars illuminating the landscape this morning. A windless day with not a cloud in the sky. Shadows creeping across peaks far in the distance, helping gauge the time of day. It was very easy to be distracted from the strenuous climbing by the surrounding beauty.
Till next time,
RMI Guide Luke Wilhelm
Tim,
Don’t know if you summited or not, but it doesn’t matter. It’s all about the journey and you have been on quite a journey over the last few years! We love you and can’t wait to see you and hear about your adventures. Now, get down and back home safely!
Love,
Dick and Irene
Posted by: Richard & Irene Simpson on 2/7/2022 at 6:51 pm
Congratulations! We’re so proud of all you! What a gorgeous day you must have had… and no matter what the outcome, we know this was a whole team effort. Way to go. Now get back down safely!
Posted by: T and B on 2/7/2022 at 4:07 am
Posted by: Adam Knoff, Hannah Smith
Categories: Expedition Dispatches Everest BC Trek and Lobuche
Hello all,
Today we woke to perfect weather to hit the trail. A mellow walk past yak corrals took us to our first uphill. A little more breathing and some sweat brought us to a downhill trend to the river crossing. Before we crossed, the team enjoyed an ice cold foot soak. Shortly after the river it was tea time. The saying out here might go Dal Bhat power 24 hour but I think for us its hot tea power 24 hour. After filling our energy tanks with tea we madr our way up the last hill of the day. The top of the hill brings us to a special place, the climbers memorial. A sadness fills this place but also brings to reality the risks taken to climb mountains. After acknowledging those who have fallen we continued our journey to Lobuche. Not far from the town we pass by the Lobuche peak Basecamp. We gaze at our objective but first we must go to Everest Basecamp. A little training in the evening brought us to dinner. A birthday cake surprise wrapped up our day with smiles and chocolate covered mouths. Another good day in the books and more to follow.
Goodnight all,
RMI Guides Adam, Hannah, and team
Weather is your blessing!! Hoping it continues for you! Beautiful photos!
Posted by: Jane on 3/29/2022 at 9:50 am
Posted by:
Categories: Mountaineering Fitness & Training
First, I just want to say I am looking forward to meeting everyone on this climb! I hope we will be able to summit and the weather doesn’t stop us from achieving that goal.
Kevin M.-when do you and your brother fly in to Seattle? I live in Washington and might be willing to pick you both up at the airport if you arrive at a decent time. Let me know.
See you all in July. Safe travels to you all.
Steph
Posted by: Steph on 6/13/2014 at 2:53 pm
Hello all, My brother and I are coming from out of town for this climb but we are running into issues with getting out to Rainier. I’m curious, How are the rest of you reaching the park? and also, would any one be willing to carpool?
Posted by: Kevin M. on 6/9/2014 at 9:48 pm
Finally, boss!! Would you go ahead and come home now?!? - there’s work to be done… Oh yeah, and congrats!
-Dr. Harms’ snarky resident with abandonment issues
Posted by: Emily on 5/31/2013 at 7:52 pm
Congratulations, Craig and team! Absolutely fantastic!
Aloha
Ted
Posted by: Ted on 5/31/2013 at 8:11 am
View All Comments