TRAINING GUIDE
Mountaineering is a strenuous activity. It is of utmost
importance to be in good physical condition when attempting a
high-altitude mountaineering adventure. We offer these
guidelines to follow while preparing for a Mountain Link trip.
When you arrive at the base of the mountain we expect you to be
in optimal fitness and good health. If you are currently
participating in an exercise program you may want to make it
more specific to mountaineering. If you are not currently
participating in an exercise program you should start one
as
soon as possible. Be realistic about your goals; allow yourself
as much time as possible to prepare for the adventures of
Mountain Link.
Endurance exercise is of the utmost importance. Aerobic activities such as running, cycling, swimming, or rowing are important to build oxygen-carrying capacity, muscle strength, and endurance. It is wise to begin an exercise program slowly and build up to your goal. One should focus on hill training while running or cycling to practice going up and down. Speed is not important, but consistency and quality of your workout are. Long, slow distance work is better than quick, short workouts.
Strength training is beneficial in building the muscles you will be using most often. Focus should be put on your upper back, arms, and leg muscles. Weight training should be done every other day. If you have specific weight training questions you may want to contact a qualified professional at your local gym.
Cross training should be incorporated into your training regimen. If you run hard one day focus on an easy ride or easy swim the next day. Alternating easy and hard workouts will help prevent injury. It also offers you the variety in your workouts needed to train all the different muscle groups you will be using on your trip.
Stretching is important to keep your muscles flexible. Muscles tend to get tight after long endurance workouts or hard strength workouts. We want you to push yourself but we do not want you to become injured. Some muscle soreness is normal when starting an exercise program. Muscle pain is not normal. If you experience any abnormal muscle pain or joint soreness contact a specialist for sporting injuries.
If you plan on participating on the Grade 1 or 2 trips begin
practicing with a 15-20 pound pack. If you plan on
participating on the Grade 3 or 4 trips begin practicing with a
30-40 pound pack. This practice will allow your body to get
used to carrying the weight of the pack and break in any new
equipment
(shoes, backpack, or clothing). Choose long hikes with
elevation gain and loss. If there are no hills in your area
find an incline that will help you train effectively such as
stadium stairs or stairs in a building.
Close attention should be paid to how well you hydrate before,
during, and after exercise. Due to the environment at high
altitude your body will use more fluids than normal. Get used
to drinking lots of fluids before your trip.
Attention to your diet and sleeping patterns will aid you in
monitoring your overall health. This will also help you in
maintaining the energy needed to perform your exercise regimen
for your Mountain Link adventure.
If you have more detailed questions about a training program it may be to your benefit to consult a personal trainer at your local gym.
