So a couple days ago I made mention of an extensive push to start training for my first mountaineering expedition. I talked about how I was too change my diet, start working out with a specialized program, and so on and so forth. So far, it's been easier than I thought, but I guess that's cause I really want to summit Timp, so the quote on quote sacrifices made are totally worth it.
Wednesday night I ended up going to the gym and climbing with one of the four guy's I'll be working with on this adventure. When we all climb together we end up pushing ourselves to the next level. It's not so much about flashing, or red pointing (terms of finishing the climbs, without falling) as it is about pushing your limits, and building up endurance, and an overall push to just get better. So, in a way, I guess that's good.
Now as of diet. Prior to climbing I went all vegetarian, and went to a healthier restaurant and ordered a falafel, with Kalamata olives, spinach, avocado, humus, and a few other ingredients that I can't seem to remember off the top of my head. So good, and yet so pricey. I'll say that might be the hardest thing about this push is the economical stand point to where it's taken me. Not only in the dietary point, but also with gear.
I've had to purchase technical climbing boots, a new shell jacket, ice axe, crampons, and other little things that I feel I'll need for this hike. Not that I'm complaining, cause all that stuff will come in handy for further expeditions, and so on, and even training, I'm just saying, adding an expensive falafel to the issue can add up.
Now as of the work out / training program I am using for the next month. It's a compilation of different programs, and work outs that I've been able to find on the internet, and gone over with a personal trainer that I have access too. See, I work for a health, wellness, and science company that has coaches that monitor people during our "Transformation" program. It's a great program, and I am lucky enough to be able to take advantage of it.
So, besides the climbing, I've found a few different workouts, with modifications of course, will hopefully get me into the shape I need to be in to summit Timpanogos.
Here's the few days of one of the workouts I'm working with:
Day one: A 45 minute push of cardio. Now, some may run, or do HIT runs, to where they maintain a constant increase of heart rate, but I felt it best to add a little to my personal workout and do a 45 minute push on a treadmill at the maximum level of elevation grade, and to add a rucksack of 30lbs... Oh, and I did it in my technical boots, to A; break them in, and B; to push my training, and conditioning.
Day two: day two was a rest / stretch day. After hard climbing, and a previous week of skiing, and yesterdays workout I felt it best to have a rest day. Stretch out, and let my muscles relax. The exact stretches are as follow, they were found on a mountain guide workout.
- 20 arm circles – Start small and gradually go bigger until you feel tension in your shoulders, repeat.
- 10 second finger flexors – With your thumb against your body grab your fingers with the other hand and straighten your arm and push in with your elbow. Repeat with your thumb pointed away from your body. Switch and repeat on the other arm. 10 seconds each stretch, 40 seconds total.
- 20-40 second shoulder, chest, and bicep stretch – Sit on the floor with you knees bent. Put your palms on the ground behind you with your fingers pointed back. Walk your hands back until you feel tension in your biceps.
- 20-30 second rhomboid and trapezius stretch – Cross your arm across your chest and place your hand on the opposite shoulder with the elbow bent. Use the other hand to push your elbow towards your hand until you feel a stretch in the shoulder.
- 10+20 second tricep and shoulder stretch – Stand and raise your arm over your head, bend your elbow and let your hand fall behind your back. Use the other hand to push your raised elbow down your spine.
- 10+20 second upper torso stretch – Stand and raise both hands above your head. Cross your wrists and press your palms together. Reach for the sky and feel the stretch in your upper body, push hands back for a more intense stretch.
- 10+20 second butt and lower back stretch – Lie flat on your back and pull one knee to your chest and push the extended leg knee down. Repeat with the other leg.
- 10+20 second hamstring stretch – Lie flat on your back and raise one straight leg and keep the other bent with the foot on the ground. Grab behind the straight leg and pull back towards your head. Repeat with the other leg.
- 30-60 second adductor stretch – Sit facing a wall with your hips about 6 inches from the wall. Lie down and extend both legs against the wall, in a splits position. Continue to lower your legs, push down on your thighs get a more intense stretch.
- 30-60 second groin stretch – Sit on the ground and put your feet together. Push down with your knees to get a stretch in the groin.
- 10+20 second quad and hip flexor stretch – Stand and raise one foot behind you and grasp the ankle with the hand on the opposite side. Push your hip forward until you feel tension in the leg and hip. Repeat with the other leg.
- 10+20 second calf stretch – Go to the ground on your hands and feet. Cross one ankle over the other and push back with the heel of the foot that is on the ground. Repeat with the other leg.
- 30-60 second abdominal stretch– Lie on the ground face down. Extend your hands out in front of you and press up to get your torso off the ground. Continue until you feel tension in you back.
- 10+20 second oblique and back stretch – Sit on the ground with you legs extended. Bend one leg and cross that foot over the other leg, placing it next to the extended leg knee on the outside. On the extended leg side put that elbow on the outside of the bent knee and twist towards that direction. Repeat with the other leg.
I know it's a lot to do, but I'll say this, my body felt great afterwards. But I can say that wasn't all just contributed to stretching and the previous days work out. I also would say it has to do with my diet. This morning, I made quite the omelet (note: I can't make omelets, but I can make scrambled eggs). It was three eggs, half a tomato, some green onions, bell pepper, avocado, and a little bit of cheese topped with a little bit of green salsa as well. In short it was heaven.
So yeah, I guess that's it for now. Tomorrow, I'm going back country skiing, and I'll also be doing a six minute ab workout I have come across (I'll provide the link next time I post) and a list of other things that I have found helpful.