With the start of the a new year now is a good time to step back and take account of your training plan. 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.
- 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!
Drawing trend lines is one of the few easy techniques that really WORK. Prices respect a trend line, or break through it resulting in a massive move. Drawing good trend lines is the MOST REWARDING skill.
The problem is, as you may have already experienced, too many false breakouts. You see trend lines everywhere, however not all trend lines should be considered. You have to distinguish between STRONG and WEAK trend lines.
One good guideline is that a strong trend line should have AT LEAST THREE touching points. Trend lines with more than four touching points are MONSTER trend lines and you should be always prepared for the massive breakout!
This sophisticated software automatically draws only the strongest trend lines and recognizes the most reliable chart patterns formed by trend lines…
Chart patterns such as “Triangles, Flags and Wedges” are price formations that will provide you with consistent profits.
Before the age of computing power, the professionals used to analyze every single chart to search for chart patterns. This kind of analysis was very time consuming, but it was worth it. Now it’s time to use powerful dedicated computers that will do the job for you:
Drawing trend lines is one of the few easy techniques that really WORK. Prices respect a trend line, or break through it resulting in a massive move. Drawing good trend lines is the MOST REWARDING skill.
The problem is, as you may have already experienced, too many false breakouts. You see trend lines everywhere, however not all trend lines should be considered. You have to distinguish between STRONG and WEAK trend lines.
One good guideline is that a strong trend line should have AT LEAST THREE touching points. Trend lines with more than four touching points are MONSTER trend lines and you should be always prepared for the massive breakout!
This sophisticated software automatically draws only the strongest trend lines and recognizes the most reliable chart patterns formed by trend lines…
Chart patterns such as “Triangles, Flags and Wedges” are price formations that will provide you with consistent profits.
Before the age of computing power, the professionals used to analyze every single chart to search for chart patterns. This kind of analysis was very time consuming, but it was worth it. Now it’s time to use powerful dedicated computers that will do the job for you:
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.
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!
It has been a very satisfying past two days as we have descended from high camp with our sights set on Lukla and the flight ready to take us back to Kathmandu.
On Monday we left our beautiful camp situated at 17,200 feet on the western flanks of Lobuche peak and began our descent towards Pangboche, where we would spend the night. We passed many other camps of expeditions who will use this mountain as a warmup for Everest in the coming months; acclimatizing enough to hopefully skip a rotation through the dreaded Khumbu ice fall which looks quite treacherous this season compared to years past. After getting through the valley and back onto the main trail, we were astonished by how much the river had risen due the warming temperatures compared to crossing it just a week previous. The weather and temperatures are definitely concerning because of the impacts on the glaciers and the volatility it creates in the mountains. We are glad to have climbed when we did and be finished before things get too melted.
Upon our arrival in Pheriche, we ate some lunch, repacked a few things then hit the dusty trail for a few more hours of walking down to Pangboche. Feeling happy about our climb and healthy from the thick oxygen of 13,000 feet, the team went out for beers before dinner and enjoyed a couple hours of well-deserved free time resulting in fun conversation and reflection of the trip. By 8:30, we were mostly in bed resting for yet another day of walking to Namche.
Come morning we put the ball in motion almost automatically by this point and headed off by 8:15 for our 10 miles to Namche. This team is now very accustomed to these distances, and we arrived in Camp de Base by 2:00 pm leaving us a solid few hours to shower, rest and shop before needing to eat more food, which is the general past time we all need to indulge in because three meals a day is no joke.
Now, at 9:00pm on Tuesday evening we are back in our rooms ready for 10 more hours of sleep before biting off the last leg to Lukla tomorrow. This place is almost indescribable in both beauty and hospitality, but nothing beats home after a long visit.
Stay tuned to see if we can fly when scheduled. It is often times the most unpredictable part of the trip.
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 during the Holidays 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 Holidays, 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, 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!
Ice season is almost upon us here in Bozeman, Montana with many other U.S. ice destinations soon to follow. I find it very difficult to train for ice climbing this time of year - you want to get comfortable on your tools again, but there isn’t any ice forming yet. These are a few of my favorite pre-season workouts that can get you stronger before you get to swing those picks into a column of ice.
First, I say any climbing is better than no climbing. The rock gym can be a great place to start building upper body strength, balance, and grip strength. I usually warm up by pulling on plastic for an hour or so, mostly easy to moderate routes with two or three that really push me. The goal is to get a little pumped but not so spent that I can’t do a workout after. I take 10-15 minutes to cool down, drink some water, get out of my climbing gear, and transition to the weights.
When I am training specifically for ice climbing I focus most of my efforts on forearms and triceps with some shoulder and bicep work to stay balanced. In my opinion, the best exercises mimic the actual motions done in ice climbing. So, my first go-to ice climbing workout is simply to grab a light dumbbell, 6-12lbs, and hold it like you would an ice tool. If you can watch yourself in the mirror it can help to make sure you maintain good form. Loosely hold the weight in one hand and cock it back over your shoulder, keep your wrist, elbow, and shoulder all in line, and slowly swing the weight like you would an ice tool. Finish with the wrist flick so the weight is just in front of your body, I like to keep my other hand touching my elbow, which helps to encourage good form.
Dead hangs are another great exercise you can do almost anywhere. If you can use your tools that’s the best; I put the picks of both ice tools over a pull-up bar, grab both tools, and hang with elbows slightly bent for 10 seconds. If you are doing it correctly your shoulders should be engaged. I try to draw my shoulder blades towards each other. Do this for 10 seconds on, 10 seconds off for 10 rounds; that is one set for me, and I try to do 3 sets per workout. Don’t push yourself and tweak a shoulder though, or all this training is for nothing. Start with what makes sense for you and then slowly add repetitions, sets, or increase the time of each dead hang. I often integrate sets into my whole workout so I don’t get too bored.
Next: pull-ups. Find out what your max is and then go for 50-80% of that for three sets. If 10 pull-ups is your threshold, do three sets of 5-8. Try to increase this number over time. Again I mix these into the whole workout so that I have some time to recover.
There are a number of great exercises for grip strength and forearms; I constantly switch it up. The standing bar – rope - weight workout is a great one. With a small bar, stick, or dowel, tie a 5-foot rope to the center and a weight on the other end of the rope. With your arms straight out in front of you slowly twist the bar in your hands to wrap the rope up and lift the weight then reverse the motion to lower it back to the ground. Maintain good form and keep your arms parallel to the ground.
Another forearm workout that I really like is to grab two dumbbells of moderate weight, 5-15 lbs, and hold one in each hand. Slowly I let the weights roll down my palm and fingers until they are close to falling out of my hands and then bring them back up. The first few will leave you asking, “what is the point of this?” by rep 20 you will be screaming for mercy.
The plate pinch is both a forearm and grip exercise. Grab two plates, 2.5, 5, or 10lbs, and position them together so the smooth sides face out. Simply pinch them together with one hand and let them hang by your side. You are going for time here, see how long you can hold it first and then aim for three sets in each hand. Gradually add more and more time over a few weeks. Finally, another fantastic grip strength workout is a spring or rubber doughnut trainer. I keep one in my car and try to use it at every red light.
These are just a few of the upper body workouts that I use when I am patiently, or not so patiently, waiting for temperatures to drop and ice to start forming. I hope you enjoy these and I look forward to seeing you all out on the ice soon.
_____
Geoff Schellens is a certified AMGA Rock Guide, Apprentice Alpine Guide, and an avid ice climber. He lives in Bozeman, MT, and will be leading an expedition to Denali's Upper West Rib this spring.Comments? Questions? Share your thoughts here on the RMI Blog!
I will be 66 this May. I am active mountain biking regularly am not overweight but live in New Jersey.
I’m a sea level baby. A few years ago about 5 or 6 my brother-in-law who has summered Rainier dozens of times even Denali without oxygen took me up the mountain. Within sight of Muir after sleeping around 9000 feet the next morning carrying my heavy pack I just ran out of gas.
I want to Summit Rainier.
This year I am very busy with trips but want to do it in 2019.
How should I approach this.
I want to use RMI.
As we descended the path leading to the Moni tribal village Ugimba, two men - wearing only traditional kotekas (penis gourds) and tribal markings and wielding large bow and arrow sets - stepped out of the bush and onto the path, raising their weapons toward us as they did so. Our hearts stopped, but just for a breath. A moment later two pairs of young women also stepped into our path. Equally modestly dressed in grass skirts and colorful jog bras – I guess that’s what I should call their tops – also with a variety of facial paintings and tribal markings, the women began a series of repetitive calls that sounded very much like an old style emergency alert siren. The sound that issued from them rang amazingly loud and clear and others, further toward the village, responded in kind, setting up a sort of path of sonic bread crumbs for us to follow. We were being treated to an entirely genuine and traditional village welcome ceremony, complete with dance and song.
The welcome committee, now growing rapidly as additional warriors, women and children joined in, guided us patiently toward Ugimba. Running ahead about fifty feet, then stopping to dance as we caught up, and all the while calling out, the six of us were soon engulfed in a small sea of Moni tribes-peoples. In the distance, even from entirely across the valley and opening meadows, we could see all eyes on us.
I asked Sara, one of the two teens on our trip - and a stalwart kid at that! - if she would like to lead. I was afraid that perhaps she was not able to see some of the traditional welcome ceremony as I was walking in front and blocking her view. I wanted for her to experience this as fully as possible since this was by far a most unexpected and exceptional experience. She responded, a bit reservedly, “Oh, I’m experiencing this!” And we were.
What a fantastic climax to our day of trekking through the heat, humidity and wetness of the jungle. We knew we had a lot to look forward to on this trip as we were engaged on an excellent adventure via a route that has seen few western travelers, with a two-fold goal: first, safely reach and return from the summit of Carstensz Pyramid and second, build relationships with indigenous people which would respectfully balance our visit with their way of life. This excursion represented our inaugural effort and we were full of hope that we might attain our goals.
The village of Ugimba lies in the heart of Moni land in Papua, deep in the jungles of New Guinea. It is the deepest of the tribal villages; only immensely dense jungle and the high marshes and limestone plateau’s of the Sudirman mountain range lie further afield. We would travel this road less traveled en route to Carstensz Pyramid, the jutting high point of the Australasian continental mass (or the high point of Oceania as some call it.)
Six days of arduous trekking eventually led us to our Carstensz Base Camp at 13,900 feet alongside a pair of sky blue alpine lakes known as the Peacock Pools. Rising all around and above camp, amazing rock ridges and towers fought for our attention. If this were the U.S. Rockies or Cascades, the place would be inundated with routes. Here, however, only the most significant line of weakness on the highest peak – the original route – remained the solitary choice for climbers. (Sadly, we knew others had travelled here as plenty of garbage had been left strewn about Base Camp. We have since begun an initiative to help clean this beautiful area, and look forward to working cooperatively with locals and visiting climbers in the future.)
The climbing of Carstensz Pyramid is rather spectacular, with rock that just won’t let you go, even when it runs with rain water (and it rains every day.) The route initially climbs a series of 4th and low 5th class rock gullies before traversing along the narrow summit ridge and over several small notches, toward the summit. The climbing involves mostly scrambling, with dramatic exposure and a few short sections of mid 5th class climbing. Fixed lines and a Tyrolean traverse bypass many of the difficulties. Even with rain, fog and a bit of snowfall, and the altitude, it remains an imminently do-able adventure.
After a long day of effort, two of us - including 17-year old Sara - reached the summit, and all of us returned tired but unscathed. Still some distance from the summit, with the lateness of hour and deteriorating weather on our shoulders, Tuck and I, as guides, made the choice to split the team: Sara and I headed for the summit, with the expectation that we would catch the remainder of the team just before the Tyrolean, and rejoin to complete the descent. Even with more than two hundred high altitude peaks between the two of us, guiding thousands of climbers on hundreds and hundreds of climbs, decisions like this remind us that professional mountain guiding is a most serious profession.
Sara’s dad, Bill (who climbed phenomenally well), and I plan to return to Ugimba in the following six months to help the Ugimba Moni explore options for healthy community development. Bill and I were both strongly and positively impacted by the Ugimba people who helped make this adventure a reality for our team. As we continue to support the development of local enterprise and promote the rights of indigenous peoples both to develop tourism and maintain their traditional lifestyles and customs, we invite you to follow us. I will be posting monthly at http://climbcarstensz.wordpress.com.
RMI Guide Alex Van Steen
I have seen the above comments that others has given and read the comments that describes about Carstensz Pyramid Expedition. I congrats you for proving the such a wonderful information.
Posted by: Climb Carstensz Pyramid on 5/16/2014 at 4:26 am
The Four Day Climb Teams led by RMI Guides Dustin Wittmier and Matias Francis turned at 12,000' on Mt. Rainier today. Dustin reported high winds of 60 mph on the upper mountain that forced the teams to turn before reaching the summit. The team climbed safely back to Camp Muir and plan to depart at 11 am today. They will reach Paradise in the early afternoon.
Thursday, May 30, 2013 at 10:41 a.m. PT
Hi, this is Billy checking in. We are back in camp safe and sound from our successful summit bid. We got 100% of our team to the summit of Mount McKinley today, aka Denali. We are back in camp. Everyone's hanging out, rehydrating, eating some delicious freeze-dried meals, and hopefully going to get a great night's sleep before we gear up to head down and head home. And that's all for now. We'll check in again as our descent continues.
RMI Guide Billy Nugent
Billy Nugent calls in from High Camp after successful summit.
RMI Guide Mike King called this morning at 7:06 a.m. The Mt. Rainier Summit Climb team turned at Ingraham Flats due to difficult route conditions. The teams are planning to begin their descent from Camp Muir between 8:30 - 9:00 a.m.
I had the previlage of climing with Gombu in 1978
on Mt.McKinley along with Phil Ersler with the RMI
team. I spent several nights in the same tent with
him listening to him tell stories about his Everest
climbs, what an adventure to have meet him. Saw him
over 20years later on the way to the summit of Mt. Rainer and he reconized me!
Posted by: Greg H. Craft on 5/25/2012 at 3:59 pm
August 1984. My first climb of Mt. Rainier. Gombu was a great tutor, using crampons and an ice axe. The crevasse rescues were scary stuff, at first, but experience made them easier to set up and use successfully. After all the years in between, I remember Gombu well. Rest in peace.
Posted by: G. Arnold Hartford on 5/23/2012 at 3:54 pm
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Drawing trend lines is one of the few easy techniques that really WORK. Prices respect a trend line, or break through it resulting in a massive move. Drawing good trend lines is the MOST REWARDING skill.
The problem is, as you may have already experienced, too many false breakouts. You see trend lines everywhere, however not all trend lines should be considered. You have to distinguish between STRONG and WEAK trend lines.
One good guideline is that a strong trend line should have AT LEAST THREE touching points. Trend lines with more than four touching points are MONSTER trend lines and you should be always prepared for the massive breakout!
This sophisticated software automatically draws only the strongest trend lines and recognizes the most reliable chart patterns formed by trend lines…
http://www.forextrendy.com?kdhfhs93874
Chart patterns such as “Triangles, Flags and Wedges” are price formations that will provide you with consistent profits.
Before the age of computing power, the professionals used to analyze every single chart to search for chart patterns. This kind of analysis was very time consuming, but it was worth it. Now it’s time to use powerful dedicated computers that will do the job for you:
http://www.forextrendy.com?kdhfhs93874
Posted by: dineh7gj on 7/17/2018 at 5:08 am
Drawing trend lines is one of the few easy techniques that really WORK. Prices respect a trend line, or break through it resulting in a massive move. Drawing good trend lines is the MOST REWARDING skill.
The problem is, as you may have already experienced, too many false breakouts. You see trend lines everywhere, however not all trend lines should be considered. You have to distinguish between STRONG and WEAK trend lines.
One good guideline is that a strong trend line should have AT LEAST THREE touching points. Trend lines with more than four touching points are MONSTER trend lines and you should be always prepared for the massive breakout!
This sophisticated software automatically draws only the strongest trend lines and recognizes the most reliable chart patterns formed by trend lines…
http://www.forextrendy.com?kdhfhs93874
Chart patterns such as “Triangles, Flags and Wedges” are price formations that will provide you with consistent profits.
Before the age of computing power, the professionals used to analyze every single chart to search for chart patterns. This kind of analysis was very time consuming, but it was worth it. Now it’s time to use powerful dedicated computers that will do the job for you:
http://www.forextrendy.com?kdhfhs93874
Posted by: dine on 7/16/2018 at 11:47 pm
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