Training and Conditioning for Mountaineering
The purpose of this page is to help you set and reach fitness goals. Your climbing goal will be to perform strong and steady throughout your adventure and the following information is to help you get physically and mentally prepared to fully engage in the sport of mountaineering. Start on a good foot and seek your physician's approval and the advice of a physical trainer/fitness expert before taking on a serious training program. Disclaimer >
Follow the lives of several people as they prepare to climb Mt. Rainier in the summer of 2008.
Top 10 Must Reads for Mountain Climber
by Suzanne Girard Eberle, MS, RD, CSSD, www.eatdrinkwin.com
Fruits and Vegetables--More Matters!
by Suzanne Girard Eberle, MS, RD, CSSD, www.eatdrinkwin.com
Winning the Recovery Race
by Suzanne Girard Eberle, MS, RD, CSSD, www.eatdrinkwin.com
How to reach fitness goals for mountaineering, as recommended by RMI
Starting an Excercise Program
(Original article on BodyResults.com)
Outdoors Sports Conditioning
(Original article on BodyResults.com)
Fitness-Related Benefits of Massage
The author is a Chicago personal trainer and fitness instructor who specializes in helping people get in shape.
The Crossfit Program
The Crossfit Program is an effective and serious training regimen.
Proper Fueling for All-Day Adventures
By Kim Mueller, MS, RD, owner Fuel Factor Nutrition, www.Fuel-Factor.com
Recovery Nutrition for the Injured Athlete
By Kim Mueller, MS, RD, owner Fuel Factor Nutrition, www.Fuel-Factor.com
Univ. of WA Doctors Zeroing in on Oxygen
(Original article on SeattleTimes.com)
Climbing Cardiovascular Training without Commuting
(Original article on bodyresults.com)
Understanding Hypoxia in the Critically Ill
(Original article on www.xtreme-everest.co.uk)
4 Day Climb
Day 1 - 1,295 kcal, 13% pro, 50% CHO, 37% fat. (B*/D* on their own)
Day 2 - 2,085 kcal, 16% pro, 48% CHO, 36% fat. (B* on their own)
Day 3 - 4,300 kcal, 12% pro, 64% CHO, 24% fat. Summit Day
Day 4 - 1,530 kcal, 9% pro, 70% CHO, 21% fat. (D* on their own)
5 Day Climb
Day 1 - 2,500 kcal, 13% pro, 50% CHO, 37% fat. (B* on their own)
Day 2 - 2,680 kcal, 13% pro, 63% CHO, 24% fat.
Day 3 - 3,800 kcal, 11% pro, 59% CHO, 30% fat. Summit Day
Day 4 - 2,970 kcal, 10% pro, 64% CHO, 26% fat.
Day 5 - 1,600 kcal, 8% pro, 69% CHO, 23% fat. (D* on their own)
* Client responsible for these meals: B, breakfast, D, dinner.
Browse Meal Package Options
More on Training
A sound fitness program addresses cardiovascular fitness (fitness of the heart) and motor fitness (particularly strength, endurance and balance).
It is important to understand what your goals are so that you may maximize your training. This is especially important given the time constraints placed on a mountaineer by weather, route conditions, objective hazards, and the effects of altitude. Proper physical conditioning will allow you to perform better by climbing longer, stronger and faster, be more comfortable on steeper and awkward terrain, carry heavier loads, recover quicker at rest, and enjoy the entire adventure more completely.
Bottom line is, the more physically prepared you are for this trip in most cases the better time you will have. Summit or not. We hope this information is helpful, and if you would like to add information or suggestions feel free to email us.
The Importance of Training for Muscle Performance
The best way to prepare for climbing Mt. Rainier or any mountain is to TRAIN. We all know that good training will get us in the best physical shape possible. But what you might not know is that training also improves your body's ability to use stored fat for fuel. This increase in fat-burning ability also spares your muscle glycogen and can improve your performance during a long, hard day of climbing. Endurance training can also increase your body's ability to store glycogen in the muscles. Well-trained muscles store up to 50% more glycogen than untrained muscles. The average 150 lb male has 1800 calories of stored carbohydrate in the form of glycogen in their muscle, blood and liver plus 60,000-100,000 calories of stored fat. But, we can't use stored fat alone for fuel, as our muscles need carbohydrates to function well. Carbohydrates are the limiting factor for athletes during a long endurance event such as climbing Mt Rainier.
References:
- Sports Nutrition Guidebook, Nancy Clark, MS.,RD
- Food Guide for Marathoners, Ellen Coleman, MPH.,RD.,MA
- Food for Sport, Nathan Smith, MD and Bonnie Worthington-Roberts, PHD.,RD
- ADA Times article: "Baby, It's Cold Outside! Help Your Clients Fuel Up For Winter Activities", Nanna Meyer, PHD.,RD