Training for Climbs

Each summer for the last 6 years I have gone on at least one back trip per year. After meeting a group of climbers at the church I am a member of, I started climbing mountains. So every year I plan at least one trip on a mountain (climbing), and one trip into the mountains (backpacking). These trips require me to be in good physical condition. At least good enough to be able to move my body for 8 to 12 hours up-hill, or 15-20 miles per day, often in the snow, with 35 to 60 pounds on my back.

Long distance hikes and climbs don't have to feel greuling. I prefer the biggest challenge to be the elevation gain and navigation. I learned a few years into my new obsession that I have an amount of control over how hard my trips are by staying fit and active all year round. So, I run, cycle, and strength train. When I have a big climb planned, I make sure to ramp up my fitness training significantly at least 3 to 4 months in advance. What does this look like? Well, I run and cycle every other day. Some days I miss, but I mostly run a distance of at least 5 miles 3 times per week. My distance is often farther and sometimes I run more than 3 days. I also am very serious about cycling. Cycling long distances and uphill helps to build strength in the quads. Climbing requires a tremendous amount of power from the quads. I ask my quads to perform amazing tasks when I force them to move straight up the side of mountains with weight on my back for 8 or more hours at a time. So, the least I can do for them is to prepare them for the abuse I subject them to.

After torturing my legs and body I have to be kind to them and allow them the time and resources they need to recover. Getting an adequate 7 to 8 hours of sleep a night is necessary for my legs to renew themselves. Depending on the amount of activity I have pressured them into, I might actually sleep a total of 12 hours after a climb or a long run or hike. Rest and adequate nutrition allows the body to recover, it allows the muscles to repair themselves. Many people take a ton of sugary items on their trips with them. I try to bring a balanced menu of carbohydrates, protein, and fats. Having sugar is helpful to replenish glycogen stores but having nutrient dense foods on hand for overall nutrition has been most helpful for me. Especially when climbing a mountain like Rainier.

I am preparing to climb Rainier in August and my training is going well. This year I have pushed myself harder than I normally do because Rainier is not my only goal. I also plan to run a race, cycle across the state, and do my yearly backpacking trip. My legs have been handling training climbs well because I am running and cycling regularly. I am grateful I push myself the rest of the year because the big events are far more enjoyable when my body is prepared to handle what they have to dishout!