The prospect of moving towards bigger challenges, whether in nature or any other setting, is amply exciting. It is also extremely scary. There is no debate about that. But the question is, does advancing from trekking to mountaineering warrant the same kind and level of preparation as moving into a new role at work, working towards a new goal in life or entering a bigger number on the age bar? Does pushing the limits in every sphere of our existence look the same? Well, yes and no, but mostly yes. We may not be experts in the field of self-development overall, but we have some things to say about how you can best prepare to transition from hiking to climbing and take on bigger and better challenges when it comes to the outdoors. Here are some of our insights on how you can make this transition a little less scary than it is. But before we dive into it, we want to tell you that you have already been doing all of this in other areas of your life and you’ve probably mastered all these steps during the course of your existence – it only needs a little tweaking to fit the context. You totally got this!
(Note: Since you are on this page, we assume you know the difference between high altitude treks and mountaineering expeditions, but in case you need a refresher, read Differences between an expedition and a high-altitude trek)
So, let’s start with the biggest, and in our opinion the only, question that essentially needs answering before you head out to climb a big mountain.
What kinds of preparation is required when moving towards climbing big mountains?
The broad segregation is, of course, the following, with each one overlapping with the other to reach overall readiness.
1. Physical Preparedness
2. Mental Preparedness
3. Emotional Preparedness
But let’s break down these broad concepts further for a clearer picture so we can draw up a clear set of actionables.
PHYSICAL PREPAREDNESS
This one is a no-brainer. Climbing mountains, and especially high mountains, is a physical interaction between you and the environment and hence it obviously demands high levels of physical preparedness. Climbing is like a physical conversation between you and the mountain, the grammar of this language is strength, endurance and flexibility – elements which can further be broken down into physical awareness, balance, and control over your movements.
While these may sound like very heavy words, there are tiny steps that could lead you to mastering these vague ideas.
What does reaching the right level of physical strength for going on an expedition look like?
Major components to prepare for an expedition are long distances, steep inclines and thinning air which means improving your ability to function with lesser oxygen reaching your lungs with each breath. Since climbing involves complex movements and a stamina to sustain you through the long length of the activity (which can sometimes be stretched over weeks or even months in the case of 8000ers), some standard markers of good endurance to look for are:
1. Ability to run 5 kms within 20-25 minutes – preferably on a slight incline
2. Ability to walk for at least 10 kms with a 12 kg backpack
3. Ability to hold your breath for at least 40 seconds
4. Ability to climb 40 flight of stairs with a 15 kg backpack
5. Ability to do 4 sets of 15 push-ups each and 4 sets of lunges and squats of 30 counts each
(Read: Mt. Nun – Who is this expedition meant for to understand more about the kinds of challenges one can encounter on a mountain climbing expedition)
These are only some basic level indicators to suggest that you are on the right path and ensure optimum leg strength, arm strength and stamina. This is usually considered to be the baseline and anywhere above this level of fitness is only an added advantage to take your body on a physically demanding endeavor. Exercises to improve your lung capacity also go a long way to ensure success in high-altitudes.
If you are not at this level currently, there is absolutely no need to fret. It is all about practice and consistency. You can get on a training regimen and you should be able to get here in a few months’ time.
What exactly do I need to do to get to an optimal level of physical preparedness?
The first thing to do is to take it slow.
Do not try to do everything at once. Remember to make it a step-by-step process so as to gradually help your body reach a certain level of fitness. If you do not pace yourself and build up to this, your body will take it as stress and will stop to cooperate which is ultimately counterproductive for the task at hand.
A great performance in the gym does not ensure a great performance on the mountain. Head outdoors.
Great muscle strength is definitely a plus on a climbing expedition but success on high-altitudes is a mix of a lot of factors. Building strength and muscle endurance in the gym may not always serve you well on the mountain. Complex movements requiring finer muscle coordination and the right mental attitude may be key – which are not always gifts you carry back home from the gym. We have seen a lot of very strong people break to pieces on the mountains and it is not for the lack of strength. Some physical exercises which are great to prepare for mountain climbing include practicing in an environment as close to the one you are likely to encounter on the mountain as possible. Go outdoors. The best training to climb a mountain is to climb as many mountains as possible.
Some great exercises which do not involve buying a ticket to the nearest hill are climbing stairs with a heavy pack on your back to work the same muscle groups while climbing, cycling, swimming, jogging or running as well as weaving stomach crunches, lunges, push-ups, squats and other resistance based exercises into your regimen. Exercising with a training mask is also extremely helpful as it simulates the lack of oxygen at high-altitudes.
Remember, doing too much is not the key but doing an assortment of different things is – rotate between your exercises.
(Read: Kalindi Khal, an Experience Steeped in Murphy’s Law for a lived account of all that can throw you off on an expedition)
Make fitness a lifestyle
We find that it helps immensely if you make being active a conscious lifestyle choice and weave it into your daily routine instead of getting on a training regimen each time you decide to do something as physically strenuous as going on an expedition. Generally remaining active just for the joy of a well-moving body is a habit worth cultivating so you are mountain-ready at all times.
Also, be consistent.
Consistency, as a process of making any life change is most definitely the secret ingredient for success. But we also know that working out on a routine can get a bit monotonous and straight-out boring! And, unfortunately, there’s no standard practice to turn the boring on its head. Each of us must find a way to keep ourselves internally motivated so as to not miss a day of workout – because one lazy day turns to two, five, a week and before long a month of inaction.
I, personally, use comics to keep my drive up and make myself accountable for each day. I make a comic about the workout for the day each day so I have something exciting to end it with – always looking for a story to tell during my exercise is a great distractor from the monotony of movement that is necessary to strengthen any muscle.
