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Posted by: Mike Walter, Solveig Waterfall, Steve Gately
Categories: Expedition Dispatches Mt. McKinley
Elevation: 348'
Best wishes for continued good weather, a cohesive team, and safe, fun climbing conditions!
Avery says, “Go, Pops, Go!”! Climb smart Dad!
Extra shout out to a great guide, Mike!
Posted by: MandyS on 5/9/2014 at 10:46 am
Best wishes for a safe and fun climb. May the weather gods be kind!
Posted by: Bill Gately on 5/9/2014 at 4:13 am
Posted by: JJ Justman
Categories: Expedition Dispatches Kilimanjaro
Sounds like a good day, exhausting but good! Hope you can all rest.
We are thinking of you and looking forward to hearing all about it. Enjoy!!
Love, Mom
Posted by: Shirl on 5/26/2011 at 6:56 pm
Solveig and Team- Great to hear you are at high camp enjoy the rest!! Wish I was with you! Love Dad
Posted by: Jim Garhart on 5/26/2011 at 5:29 am
WHERE’S the SNOW!?
I’m following this because I was fortunate enough to be on Adam’s Ecuador team last year and I’m re-living it in 2019 - we made it to the high summit of Chimborazo last year ON THIS DAY in 2018! - Cumbre Whymper! 20,704’
You are in the best of hands under Adam’s guidance!
Godspeed Team Knoff!
My best -
Tom
Posted by: Thomas Mulvey on 1/10/2019 at 9:49 pm
Your views today may have been a bit blah, but you, Team Ecuador, are looking MAHVELOUS! Can’t wait for your next update. Thanks for taking the time to keep those at home in the loop.
Posted by: Tracey Wife-of-Ken Maxwell on 1/10/2019 at 7:31 pm
Posted by:
Categories: Mountaineering Fitness & Training
Building an endurance base takes more than just long easy-paced workouts. Long workouts create the muscular efficiency to deal with long miles, but moderate intensity intervals and steady state workouts are important for building a solid endurance circulatory system that, in concert with your long workouts, makes up your endurance base. A great aspect of steady state training is that you can incorporate it in a variety of training mediums: running, mountain biking, road biking, swimming, rowing, or hiking.
A steady state workout encompasses a sustained period of hard effort, paced just under what you would consider your race pace or the maximum pace that you can sustain for a given distance. Sustained efforts between twenty minutes and an hour and fifteen minutes have been shown to be most effective for this type of training. There is an obvious difference in pace between a twenty-minute effort and an hour plus effort: the goal is to sustain the pace that you start the workout at all the way until the end of the workout. The pace is typically about 10% less than your maximum effort over a similar time period. You can use a variety of methods to measure your pace and success of the workout: heart rate monitors, your minutes per mile, or for those with more experience, basing your pace on perceived effort or feel, are all effective methods. Though the pace is below your maximum effort, this workout is uncomfortable, and one of the biggest challenges is to stay with the workout mentally and maintain the pace throughout without letting the pace drop. This mental component is also great training for climbers, since this is exactly the mental toughness that you need in the midst of a tough stretch of terrain.
Note: As the intensity of your workouts increase, the importance of a quality warm-up and cool-down cannot be overstated. This is a really important aspect for preventing injuries.
Steady state workouts provide a couple of key training objectives. Accomplished over several months as part of an endurance building block, these workouts increase cardiac output (the amount of blood pumped by the heart), decrease resting heart rate, and increase lactate threshold. To increase cardiac output, your body is stimulated to increase the capillary network that delivers oxygenated blood to your muscles, to increase the capacity of existing capillaries, and to increase your blood volume. These factors help your circulatory system to deliver oxygen and nutrients to your muscles and remove waste products. An increase in your lactate threshold indicates that your body is able to remove lactate efficiently at higher levels of effort, so that you can exercise harder and longer before fatiguing. Finally, a drop in resting heart rate indicates that your heart is operating more efficiently, delivering blood to your muscles with less effort.
The training gains from incorporating steady state training into your routine will help you push longer and harder in the mountains, and the ability to move more blood that contains more oxygen will do nothing but help with the effects of altitude as well! These are difficult workouts, but keep your head in the game and push hard all the way through the end and you’ll be amazed at your endurance gains!
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Questions? Comments? Share your thoughts here on the RMI Blog!
Hello Jon! I am actually looking for training information for Mt. Rainier, next June, 2019. I came across your comment posted in January of 2018, re: Mt. Kilimanjaro. My son’s girlfriend and her aunt just completed Kilimanjaro!! There were a couple 53 and approx. 55 year old women on this climb; including my son’s gf’s aunt! It was challenging; but they did it! I think you can access the notes from the climb. Go for it! I am looking to get strong and ready for Mt. Rainier next June; I will be 61, I totally understand your questions! :-) Hope you got to move forward on this, and either have since completed Mt. Kilimanjaro, or will soon!
Posted by: Shelby Schneider on 9/19/2018 at 5:55 pm
I am a previous customer of RMI, having climbed Rainier a few years ago.
I am interested in the Kili trek.
What is the average age of the group, typically?
I will be 64 in August.
I dont want to travel half way around the world and spend all that $$$$ and not complete the mission! I dont want to be the guy ‘holding up the expedition’ so to speak.
What is your feeling about the trek vs. my age
PS: I am in good physical condition, and work out daily.
Thanks
Posted by: Jon Mitovich on 1/18/2018 at 1:28 pm
Posted by: Mike Haugen, Pepper Dee, Gloria Roe
Categories: Expedition Dispatches Mt. McKinley
Elevation: 11,200'
On The Map
The pictures are amazing !incredible feat!
Safe home!
Posted by: Kevin Murray on 7/2/2017 at 5:04 am
Posted by: Adam Knoff, Lindsay Mann
Categories: Expedition Dispatches Mt. McKinley
Elevation: 11,200'
On The Map
I’ve often thanked God for Lindsay’s superior choice in high quality reading options as well. Hope you enjoyed your snow day and that there was bacon.
Posted by: C59 Tripee on 6/28/2014 at 10:29 am
Dave, I promise you a cheese cake when you come home! We miss you. Be safe!
Posted by: Nancy Hicks on 2/9/2017 at 8:39 am
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