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On The Map

Today's Mt. Rainier Summit Climb teams, led by RMI Guides Pete Van Deventer and Walter Hailes, turned due to hazardous route conditions.  The teams ascended to Ingraham Flats to watch the sunrise before descending back to Camp Muir where they had breakfast.  They left Camp Muir around 9:45 a.m. and are working their way back to Paradise.

Today was pleasantly uneventful here in the Khumbu.   We are starting to fall into a nice routine up here aided by the familiarity of the food, the daily packing list and what to expect weather wise.  I am very impressed with everyone adjusting so quickly and favorably to the Sherpa menu items often eating porridge for breakfast, noodles and momos for lunch and some kind of sherpa stew or rice dish for dinner.  We are all leaving the fried food and pizza items alone which I think secretly impresses our local guides.  

After that fine bowl of porridge this morning the RMI team, led by Dawn and Denza Sherpa packed our not so heavy day bags and made a lovely two hour trek into the Thame valley to visit an all women’s nunnery which I believe is the only one of its kind in the entire area.  We sat in on a stunning prayer ceremony while sitting mesmerized by the cadence and tone of the prayers, all read from a scripture.  All of us with technology raised fine western children all asked each other how long we thought our kids would last sitting cross legged on the floor praying through a rhythmic chant while reading a bible.   I think the average answer was around 30 seconds.   The Buddhist nuns and monks will pray for three to six hours a day for 30 years.   What a crazy different world we all exist in! 

Once we finished with the monastery we had some tea then retraced our steps back to Namche for lunch and more shopping.  I can’t get over how much the village has changed!  So many new structures and lodges.  I hardly recognized it walking through the gates yesterday at the bottom of the hill.  

By 5 pm were practicing some knots and technical skills on the extreme angles of the lodge’s front steps.  After everyone displayed ample confidence in arm wraps and figure Eights, dinner was on the table so we wrapped up our day sitting by the fire eating exactly what makes us happy.  

Now in bed we are prepped and ready for a nice long hike to Phortse which holds a special place in my heart.  

Find out why tomorrow.  

Namaste from Hotel Camp De Base, Namche Bazaar.   

RMI Guide Adam Knoff

The Expedition Skills Seminar - Muir September 16 - 21 led by RMI Guides Matias Francis and Seth Burns have wrapped up an excellent week of training at Camp Muir.  The team enjoyed stellar weather and were able to complete their seminar training, ice climbing up to AI6+, alpine bouldering and candy bar snow protection tests (you will have to ask them) and more.  The team will descend from Camp Muir today and return to Rainier BaseCamp for a final celebration.  Nice work everyone!

Photo: Matias Francis

This morning came as both a blessing and a curse.  Most of our previous evenings have transitioned nicely from our enjoyable group dinner into bed time which we naturally gravitate towards around 8:30 or 9.  On paper this trip offers yak loads of down time and should, if played right, give each of us a solid 9 hours of shuteye.   

But we all know plans, as perfect as they may seem, play out far differently than the spreadsheet says they should.  Just ask Vladimir Putin about that.   

But thankfully none of us are crazy, demented humans and simply get a bit sidetracked with issues such as stomach funkiness, altitude weirdness and in the case of last night, a pack barking dogs.  There were only four of them, I know because I chased them around the village of Lobuche at 2 am with rocks and a ski pole, but nothing would make them stop.  We were sleeping at an altitude of 16,000 feet so it wasn’t the easiest anyway but never had I heard nonstop dog shouting for 8 hours straight.   So this morning was a blessing because they finally shut up when the sun hit but a curse because I was tired and cold and just wanted to stay in bed.  But we had miles to cover!

After our standard breakfast, complete with dog stories, admissions of no sleep and an eagerness to get on the trail, we slung our packs and followed our Sherpa leader Dawa.  The path started easy but soon steepened and became a lot more rugged when we began to cross a small glacier.   Our objective was the last village of Gorak Shep, before getting to Everest Base Camp tomorrow.   A steady three hour stroll landed us on target with views of Nuptse and Everest dominating the views up ahead.   The day was perfect and we knew our hike up a ridge line to a small summit called Kala Patar was going to be stunning.   

We powered down some lunch and headed out.  The trail head was conveniently located two minutes from our lodge so before we could say yak cheese we were head up.  The summit sits at 18,500 feet which we achieved an hour and a half after leaving.  The vistas were as good as advertised and no matter how man times you see it, one can’t help but to be blown away by the size and power of the Everest cirque.  We could also see Base Camp far below and got excited to go there tomorrow.   

By 3 the clouds began to move up the valley, like they do every day at that time so it motivated us to descend and go get some tea.  

Now we are resting before dinner and our schedule horizontal time.  This isn’t planned, it’s a product of challenging days and a demanding environment.   Plus it keeps us healthy.   

Stay tuned for our journey to EBC tomorrow.   

RMI Guide Adam Knoff

On The Map

Climbing is a long and demanding endeavor, with a typical summit day on Rainier or Denali stretching for twelve to fifteen hours. Every time you take a step, your muscles require energy in the form of ATP to be able to fire. ATP is created within the muscle cells by mitochondria from two main nutrients: carbohydrates and fat.

For many years, athletes have focused on their carbohydrate intake as the key to performance. Carbohydrates provide a readily accessible and easily digestible energy source for your body, which is the reason that they are the main content in most sports foods; just look at the labels of shot blocks, Gu’s, bars, energy drinks, and the like, and you will see a heavy focus on sugar. There is a good reason for this: your body has a limited ability to digest food while exercising (digestion requires energy of its own), and carbohydrates and sugars are the easiest to digest, requiring little to be done to the glucose components before they enter the bloodstream and are carried to the cells.

The main issue with a reliance on carbohydrates is that your body has the ability to store a finite supply of glucose in the muscle cells and the liver in the form of glycogen. For trained athletes that are efficient with their energy usage, that store still only lasts for about 2 hours of sustained hard effort. If you aren’t familiar with the term “bonking,” it’s that feeling when your performance drops off a cliff; you don’t feel like you are working that hard aerobically, but you can’t possibly go any faster or harder. You’ve run through those glycogen stores and your muscles are out of fuel. Eating while you exercise can help to delay bonking, but your body can only process about 250 Kcal of sugar per hour, far less than you expend over the same period. Even though we are replenishing our sugar fuel, we dip further and further into those reserves as summit day goes on. At the same time, even the leanest among us carries over 24 hours of energy in the form of fat stores. Wouldn’t it be nice to recruit those stores while you are climbing?

Fatty acids are the most energy dense nutrients in our diet and our body stores them readily. They create more ATP per unit than sugars, and our body’s ability to store them can leave us with a huge reserve energy supply. The problem is that when fatty acids and sugars are both present, our metabolisms preference burning the sugars for energy. Julia Goedecke is a sports scientist who has been examining the influence of fat oxidation (metabolism) in endurance athletes. In examining rates of fat oxidation in athletes at different intensity levels, she found a vast difference in overall rates of fat oxidation. Some burned nearly no fat at rest, while others metabolized nearly 100% fat at rest, but while there were differences in overall rates of fat metabolism, those who metabolized more fat at rest derived more of their energy from fat at all intensity levels too. This would suggest that if we can train our metabolism to derive a greater percentage of our energy from fat, it will continue to do that as we up our intensity climbing, and we will use our sugar reserves more slowly, and hopefully avoid the dreaded “bonk!”

Now that we’ve introduced the idea of developing your fat metabolism, stay tuned next week as we get into the details about how to accomplish it.

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For more reading Alan Couzens has a number of interesting blogs on the subject. A good one to start with is Improving Fat Oxidation.

Questions? Comments? Do you have experience applying LCHF nutrition to endurance sports? Share your thoughts here on the RMI Blog!