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The team left Moscow very early this morning and traveled via plane and bus to the beautiful Caucasus Mountains.
Our two-hour flight took us to southern Russia not too far from the Black Sea to a place called Mineralnye Vody, which is known for its abundant Mineral Waters. Southern Russia is predominately rural and is responsible for much of the agriculture that the larger cities depend on.
We were met at the airport by my friend and local guide Yuri, whom I've climbed with many times. Then hopped in our van for the beautiful three-hour drive up the Baksan Valley to the base Elbrus.
Things went pretty smooth minus a few little traffic jams with cars, motorcycles and cows all humorously trying to use the road at the same time.
The small town we are in is called Cheget, and it doubles as a ski town in winter and converts to a climbing town in the summer. We didn't do a ton of exploring this afternoon due to the adjustment of the time that we are all still feeling and having started so early. However, tomorrow we will do our first acclimatizing hike and do a little exploring too.
All is well here as we are looking forward to a little exercise tomorrow.
RMI Guide Casey Grom
On The Map
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Categories: Mountaineering Fitness & Training
How do you utilize rest breaks in your training and climbs? Do you take a break to eat? And another when you are thirsty? Perhaps when your legs get tired and uncomfortable? A quick bathroom break on the side of the trail? It's important to take care of all of these needs but they need to approached strategically to prevent rest breaks from turning an otherwise long endeavor into an epic. Learning to manage your rest breaks and keep them efficient makes a big difference on summit day.
At RMI, the oft-used cliché is that we take "maintenance breaks," not rest breaks. Consider all of the needs that need to be taken care of mid-climb: you need to relieve yourself, take in enough calories to maintain your energy output, hydrate, adjust your clothing layers to changing conditions, perhaps take care of a hot spot so that it doesn’t become a debilitating blister, get a few minutes off of your feet, and just maybe snap a couple of photos. This list can easily turn into a half an hour of tasks, even if each only took just 4-5 minutes to accomplish. After thirty minutes your legs will likely start to stiffen and your temperature start to drop, not to mention that a few half-hour breaks together can turn a 10 hour day into a 12+ hour day in the mountains, stretching the limits of how long we can climb safely and maintain our focus.
The moral of the story is that efficiency is key: we want to try to take care of all of our needs in the span of ten minutes to leave a few minutes to relax before getting back on the trail and making progress towards the finish line. Ultra marathoners do this with "walking breaks," slowing to a walk every hour to make sure that their body is primed for the next hour. Mountainous terrain doesn’t let us take breaks on the fly, but the principle remains the same. Taking short, deliberate, and consistent breaks keeps us climbing strongly throughout the day. Making rest breaks efficient takes practice. Learn to multitask in your breaks: take a couple bites of food while you shuffle clothing layers, relieve yourself before you sit down to start your other chores, and sip on water throughout the break. As you get better at it, you’ll find that you’ve taken care of everything in the first few minutes, and you can relax and let your legs get a bit of recovery for the rest of the break.
No matter how efficient you are, the time rest breaks take add up. Taking efficient breaks too frequently can drain just as much time as taking a couple of long breaks. In the mountains, we try to maintain a consistent pace for an hour or so before stopping for ten to fifteen minutes to refuel and take care of ourselves. This proves to be an effective interval for our bodies in terms of replenishing depleted stores yet still allows us to reach our destination. Practice this interval in your training too and by your next climb it will feel like second nature.
Questions? Comments? Share your thoughts here on the RMI Blog!
Posted by: Lindsay Mann
Categories: Mountaineering Fitness & Training
When most people think about strength workouts, they think about joining a gym and lifting weights to build muscle mass. I grew up as an alpine ski racer and continue to stay involved in the sport now as a ski coach. If you have watched an alpine ski race, in person or on TV, you know that ski racing is all about leg strength. Although mountaineers don’t need to be hitting the weight room to the same extent as a ski racer, strength is a key component to climbing.
Traveling around the world as an athlete, coach, and guide, I do not always have access to a weight room. During the season I still need to do exercises to maintain strength. I make use of local parks or playgrounds (where the entry fee is free) or even my own living room.
Below are a couple of key exercises that you can do either in a gym or in the comfort of your own home. Remember, whenever doing strength workouts, it is important to get a proper warm-up and cool-down and listen to your body in order to stay injury-free and get the most from the workout.
Warm-Up: This involves 15 - 20 minutes of running or biking to get your muscles warmed up. This is imperative since diving into strength training cold is a great way to hurt yourself. This time can be spent on a stationary bicycle, a couple laps around the neighborhood on a road bike or mountain bike, a few laps around the track or soccer field, or a jog around the neighborhood.
Body Weight Squats: Start your workout with two legged squats, feet hip width apart, with no weight. As you up your training, adding weight is a viable option as long as your form and technique stay correct. Jugs of water, rocks, or chunks of firewood all make good weight additions. To maintain form and avoid injury, make sure that your knees are stacked over your ankles. Start with doing three sets of 10 reps. I usually go down for a count of 2 - 3 seconds and up for the same count.
One-Legged Squats: These are my personal favorite; still a leg strength building exercise, one-legged squats also add a balance component. In order to protect your knees during any squats, I recommend going no deeper than a 90-degree bend in the knee (doing these in front of a mirror when you first start can be beneficial). Start out with the non-weight bearing leg parallel to the standing leg. As you master this, play around with the position of the leg in the air. It can be in front, out to the side, or back. Now not only are you working on leg strength but you are also working on balance. Work up to 3 reps of 10 on each leg. Depending on your baseline strength you may start with 2 reps of 5 on each leg and then slowly work up.
Again as this gets easier for you, add weights in your hand or try these on grass or sand. All of this will change your balance and the difficulty.
Wall-Sits: Simply sit against a wall with your knees bent at a 90 degree angle like you are sitting in an invisible chair with your back and butt against the wall. This is a real thigh burner. Start by holding this for 30 seconds to a minute and doing two or three sets, shaking your legs out in between. As you get better at this, increase the time you are holding to up to a few minutes. Another way to increase the difficulty is to hold an object straight in front of you, such as a ski boot or climbing boot.
Lunges: With an emphasis on quad-strengthening exercises it is important to incorporate some hamstring-strengthening exercises as well. One suggestion is lunges. The key to these is that they are done slowly; you are building strength as you lower your body weight and raise it again. Make sure that your knees are lined up above your ankles and feet, and do not push your knee beyond your toes. I usually start with my hands on my hips doing 2 to 3 sets of 10 - 15 lunges on each side (20 - 30 total in a set), and alternate which leg is in front. Again, as this becomes easier for you, you can add free weights.
Pull-Ups: These are nice because they can be done anywhere. Not only is it good arm strength exercise, but it also involves the core. Pull-ups can be done with a pull-up or chin-up bar in your house, or at the local playground on the monkey bars. Start out with 2 sets of five. If this is hard for you, have someone hold your knees to assist you after doing a few on your own. You will be amazed how much you will improve just by trying them on your own and then going through the motion with someone assisting you.
Cool-Down: In order to aid recovery for the following days, do a proper cool-down. Spend another 15 minutes on a bike or finish with a light jog to get out some of the lactic acid. Don’t forget that stretching is also an important aspect of the cool-down process.
Listen to your body with any workout. All of the recommendations of sets are exactly that - recommendations; do what makes sense for you. Depending on your starting point you may have to start with fewer and work up. That is okay; continue to work on strength exercises and you will see improvements. Set benchmarks and goals for yourself so that you can see the improvements! Often times the process of seeing yourself improve is all the motivation you need!
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Lindsay Mann is a senior guide at RMI Expeditions and a NCAA D1 Skiing Champion. She has climbed and guided around the world, from Peru to Alaska. Lindsay is leading a team of female climbers to scale Mt. Rainier on a special Four Day Summit Climb next summer, August 12 - 15, 2014.
Questions? Comments? Share your thoughts here on the RMI Blog!
Posted by: Win Whittaker, Avery Parrinello, Matias Francis, Jackson Breen, Erika Birkeland, Axel Ryd
Categories: Expedition Dispatches Mount Rainier
Elevation: 14,410'
The American Lung Association (ALA) Climb for Clean Air Teams were on the Mt. Rainier summit early this morning….100% success! RMI Guide Win Whittaker called from 13,500’ on the descent back to Camp Muir.
Sunday, October 10, 2021 - 5:46 pm PT
Greetings from La Malinche! Today the team moved away from the busy streets of Mexico City to the mountains that surround it. We got great views of our future objectives, Ixta and Orizaba on our drive today across the Mexican country side.
Everyone did great hiking up to 13,700ft on La Malinche, a dormant volcano. We had sunny skies today and no wind.
Tonight we are going to feast on some authentic Mexican food and stay in cabanas at 10,000ft. The cabanas we are staying in were once used by the Mexican Olympic team for their training. The stars are out and it is a beautiful night up here.
That’s all for now, tomorrow we move to the base of Ixta.
Sounds like a pretty perfect start to your adventure! Here’s to tomorrow and more great memories!
Posted by: Constance Roth on 10/10/2021 at 8:35 pm
Posted by: JT Schmitt, Alex Halliday, Augi Fleer, Bo Torrey, Trevor Katz, Tyler Meyers
Categories: Expedition Dispatches Mount Rainier
Elevation: 14,410'
RMI Guides JT Schmitt and Alex Halliday led their Four Day Climb June 20 - 23 teams to the summit of Mt. Rainier today. JT reported good conditions on the ascent with occasional wind gusts. The teams reached the summit around 8 am. As of noon, all climbers had returned to Camp Muir from the summit. The teams will pack up and continue their descent to Paradise and return to Rainier BaseCamp later this afternoon.
Congratulations to today's climbers!
Awesome news! What route was taken? DC or Ingraham Direct?
Posted by: Nick Arbogast on 6/23/2022 at 12:28 pm
Long time RMI Guide and Owner Joe Horiskey may have 235 summits of Mt. Rainier via nearly a dozen routes in forty-two years of guiding, but he was even happier to congratulate his 19 year-old son, Robert, who successfully reached Columbia Crest for his very first time on September 8th! Congratulations, Robert! (And congratulations, Joe!)
Posted by: Robby Young, Sean Collon, Steve Gately
Categories: Guide News
October marks the end of the guiding season on Rainier, and the beginning of some of the best rock climbing weather and conditions throughout the Rocky Mountain West. RMI guides Steve Gately, Robby Young and Sean Collon celebrated "Rocktober" this year by spending their time down in Indian Creek near Moab, Utah. “The Creek” is home to some of the best pure crack climbing in the world, with fissures ranging from too small for fingers up to chimneys large enough for your entire body; running a hundred feet up otherwise featureless sandstone walls. It attracts climbers from around the world and is a popular hangout for guides in the October off-season. Sean, Steve and Robby documented their time in The Creek through film, and recount their experiences:
Robby Young: There is no place like Indian Creek. The abundance of stunning cracks splitting through vertical sandstone walls appear otherworldly amongst the beautiful desert landscape of Southern Utah, located just a few hours from my home in Park City, UT. I was very excited to have the opportunity to spend some time in this wonderful place with some good friends, and fellow RMI guides. The vibrancy of the red rock offers a dramatic contrast to the snow and glacier covered landscape of Mt. Rainier in which we spend much of our summer. I was also lucky to be able shoot photographs and capture film of some of friends as they pushed their climbing skills in the never-ending pursuit to become better climbers and alpinists.
Sean Collon: Rock climbing and mountaineering have a large number of common skills, techniques and physical requirements. Approaching rock climbs with heavy packs full of gear builds stamina, and the climbing itself requires total body strength; all of which contributes to success in the big mountains. When guiding, or on personal mountaineering trips, I rely heavily on the rope skills I have developed largely in the vertical world of rock climbing. But more than all of this, rock climbing, in and of itself, is fun. Like any type of climbing, it is physically and mentally demanding. It can be pure enjoyment, often scary and painful, but always tremendously rewarding.
Steve Gately: After a busy Rainier season, trips like this provide us with some welcomed vacation time, while also allowing us a great opportunity for continued training. With back-to-back trips to Aconcagua coming up this winter, keeping my skills sharp is important to me. One aspect that goes consistently overlooked is not only the mental capacity but also the situational awareness needed for such long expeditions. For me, rock climbing is a way to keep my assessment skills sharp. There is some inherent risk in rock climbing, similarly to anytime that we step out into the mountains. This requires you to be constantly assessing situations, risk, hazards, terrain etc. This level of awareness is invaluable. You can be as strong as the best climbers out there, but without that ability to constantly assess your surroundings and problem solve when needed, well, you won't last very long in the mountains. For me, as a guide, this is one of the most important contributions I can bring to my trips and rock climbing provides an excellent way to stay strong, keep my skills sharp, and have a ton of fun while doing it!
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Robby Young is as talented on rock as he is on glaciers and skis. He is spending the winter ski patrolling and teaching several avalanche courses in Utah and planning on a ski trip to Iceland this spring before his Denali expedition. See more of Robby's photography at www.robbyyoungphotography.com.
Sean Collon is an RMI guide, originally from Michigan, spending this winter season in Utah ski instructing at Canyons Resort and training for the AMGA Rock and Ski Instructor Courses. He has climbed rock and alpine routes all around the Pacific Northwest and throughout the country, and guiding with Dave Hahn next summer on Mt. McKinley.
Steve Gately is heading to the southern hemisphere this winter to guide on Aconcagua. Returning to Park City, UT, he will be found skiing, ice climbing and working on another short film about backcountry skiing in Utah's Wasatch Range before heading north to Alaska next summer.
Sean Collon: Rock climbing and mountaineering have a large number of common skills, techniques and physical requirements. Approaching rock climbs with heavy packs full of gear builds stamina, and the climbing itself requires total body strength; all of which contributes to success in the big mountains. When guiding, or on personal mountaineering trips, I rely heavily on the rope skills I have developed largely in the vertical world of rock climbing. But more than all of this, rock climbing, in and of itself, is fun. Like any type of climbing, it is physically and mentally demanding. It can be pure enjoyment, often scary and painful, but always tremendously rewarding.
Steve Gately: After a busy Rainier season, trips like this provide us with some welcomed vacation time, while also allowing us a great opportunity for continued training. With back-to-back trips to Aconcagua coming up this winter, keeping my skills sharp is important to me. One aspect that goes consistently overlooked is not only the mental capacity but also the situational awareness needed for such long expeditions. For me, rock climbing is a way to keep my assessment skills sharp. There is some inherent risk in rock climbing, similarly to anytime that we step out into the mountains. This requires you to be constantly assessing situations, risk, hazards, terrain etc. This level of awareness is invaluable. You can be as strong as the best climbers out there, but without that ability to constantly assess your surroundings and problem solve when needed, well, you won't last very long in the mountains. For me, as a guide, this is one of the most important contributions I can bring to my trips and rock climbing provides an excellent way to stay strong, keep my skills sharp, and have a ton of fun while doing it!
______
Robby Young is as talented on rock as he is on glaciers and skis. He is spending the winter ski patrolling and teaching several avalanche courses in Utah and planning on a ski trip to Iceland this spring before his Denali expedition. See more of Robby's photography at www.robbyyoungphotography.com.
Sean Collon is an RMI guide, originally from Michigan, spending this winter season in Utah ski instructing at Canyons Resort and training for the AMGA Rock and Ski Instructor Courses. He has climbed rock and alpine routes all around the Pacific Northwest and throughout the country, and guiding with Dave Hahn next summer on Mt. McKinley.
Steve Gately is heading to the southern hemisphere this winter to guide on Aconcagua. Returning to Park City, UT, he will be found skiing, ice climbing and working on another short film about backcountry skiing in Utah's Wasatch Range before heading north to Alaska next summer.
Great clip! I had the honor of attending a fundraiser last night (Golden,CO) for Jeff Lowe’s “Metanoia” movie. One of the items they were auctioning off was a 3 day climb at “The Creek” with Jim Donini! Jim was there and personally offered the trip. As you can imagine, it went for a nice high bid!!
Posted by: Lori Stewart on 12/18/2013 at 7:30 pm
Posted by:
Categories: Mountaineering Fitness & Training
A "fun" and challenging training session experienced in military training was the "heavy bag". It took the form of a duffle bag full of rocks, gravel, and sand and the goal was to pick up this bag and carry it over a specified distance. The problem was, it weighed about 120 lbs. Just getting it over a shoulder was a challenge sometimes requiring help. I used to think that the purpose of the training was to cause discomfort for the entertainment for instruction staff, but that training was very effective in helping to reframe the concept of what “heavy” actually means. This can be very useful in preparing yourself to carry a pack while mountaineering.
To fit this into your training for climbing, try picking a mid-week stair session and carry a pack which is significantly heavier than your mountain pack for an hour during the session. Exactly how much heavier you choose to make your pack is up to you. Remember to be careful not to overdo it and run the risk of hurting yourself (and be careful to not damage your pack when filling it with extra weight). As a suggestion, if your Mt. Rainier pack will weigh 35 - 40 lbs, try a session carrying 50 - 60 lbs.
Remember that the goal is not to see how much you can carry but to train with a weight that will make your regular pack lighter in comparison.
Try it out! I’d bet that the next time you shoulder your “normal” weight pack, it won’t feel so heavy and you’ll notice a spring in your step!
- 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.
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Questions? Comments? Share your thoughts here on the RMI Blog!
Posted by: Alex Van Steen
Categories: Guide News Carstensz Pyramid Responsible Climbing
In February 2013, I spent several weeks in West Papua with the express intention of connecting with villagers who live along the trek followed by our Carstensz Pyramid climbing programs. I traveled with two translators - one a long-time friend who grew up in West Papua and the other a member of the Moni tribe, a man who truly has a good heart for his people.
I visited about ten villages and had numerous trailside chats. I spent many hours chatting (as well as eating, and playing soccer & table tennis!) and had opportunities to share our vision with various folks: government officials, village elders, tribal chiefs, pastors and school teachers.
The constant thread throughout the conversations involved villagers expressing frustration with tourists who came to “take photographs” and “take summits” but who did not (as it was described to me) “give relationship.” It is understandable that folks were upset when they weren’t paid as promised by unscrupulous outfitters or when they felt unsafe being asked to porter into the high country (the tribal peoples have not traditionally traveled above the jungles, see story below), but it truly resonated with me that when they felt most disrespected was when they were treated as if they were nothing more than pack animals. Quite frankly, they explained, why should they leave their tribal community and upset their daily lives only to be mistreated or underpaid?
I knew that in order to eat this elephant, I would need to take it one bite at a time, so I started with small bites of “giving relationship.” I found that when I played soccer (which I am convinced is the lingua franca of relationship) with the local men and boys on village airstrips, that we had laughs to share (mostly at me tripping on the uneven surface!); when I offered to show folks photos of my family, they showed me their village (!); and for all my “otherness” (some folks, I was told, had never seen white-skinned people), I was never denied the hospitality of a meal or a hut as respite from the rain.
Another small bite was the creation of the protocols (below) to be posted in a church along our route. The pastor in this village of twenty people, a good man named Atan, had initially wanted to run me off. I agreed to keep walking, but in deepening the conversation as to why, I learned that an earlier group of tourists had – in his word – “desecrated” the church by leaving garbage there. I whole-heartedly agreed that such practices were unacceptable, and offered to create protocols to instruct tourists how to behave. Through my translators I was able to build a simple list of what it would take for his village to feel respected. They fully wanted tourists to stop for the night but they also needed tourists to respect that privilege.
As I look forward to my next trip, I hope to take a few more bites of the elephant!
THE SUGAPA ROUTE VISITOR PROTOCOLS
This church serves an important role in the community. Guests are welcomed to find refuge here and are asked respect the following requests. This will help ensure use of the building for future travelers.
• Please stay off of the raised area which surrounds the altar. This area is for local religious personnel only and it is considered offensive if others trespass there.
• Please keep hot water, stoves & cookware out of the building. This helps keep the area clean.
• Please hang a trash bag just outside the building to collect your garbage. Villagers will burn your trash for you.
• Because of the importance of Sunday worship, travelers should not expect access to the building on Saturday evenings or Sundays.
• Please do not use the church grounds or property for toilet needs. Ask the Pastor of the church where it is appropriate to wash and use the bathroom.
• Please offer a donation for your use of the church. This is an appropriate and considerate way of expressing thanks.
Download a multi-lingual copy of the Sugapa Route Visitor Protocols here.
| The Moni name for Carstensz is Mbai Ngela. It means "Forbidden Egg." The story is that in years gone by when the mountain was snow covered, it resembled an egg, and the fore-fathers forbade their people from going there because it was the hunting grounds of evil spirits and those spirits always killed those who ventured there. Even today, villagers have a very difficult time understanding the science of hypothermia and often will point to and tell of places along the way where the spirits have killed a poor wayfarer! |
Hi Alex, Glad to see you are still at it and your spine is still in good enough
shape to climb the big ones! Not sure if you remember me, but I was your
chiropractor in Federal Way, and we ran into each other on Rainier in ‘95.
Hope all is well with you and yours. Drop me an e-mail if you have a chance.
Chris
P.S. gourds on the unit are the custom in Papau!
Posted by: Chris Mallory on 7/28/2013 at 7:59 pm
THANKS, RMI! What an incredible team of guides (special shout to Erika!). Already pondering the next move…:)
Posted by: John on 6/28/2021 at 2:19 pm
Way to go climbers! And such a gorgeous day!
Posted by: Stephanie on 6/26/2021 at 12:14 pm
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