Slalom Seattle Team on Rainier

Pre-Summit

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Training for Rainier – A Brief Overview

Here’s a quick little video w/ some training tips.  Anyone else digging the 1980’s promo music?

In addition, RMI has put together a list of training suggestions to get you ready for the physical challenge.  These items include:

• Start training immediately. The more time you have to get in shape, the better.
• Cardiovascular training (such as running and cycling) and strength and endurance training (such as weight training and stair climbing) should both be included in your program.
• Start cardiovascular training by running, biking, hill climbing, or using step machines. Try exercising for an hour or more per session, and keep your heart rate and respirations at a reasonably high level, without over doing it. Three to four long training sessions per week are going to be more beneficial than short daily workouts. The intensity of your workout should reflect the level of effort we anticipate needing to climb the last 1,000′ to the summit.
• Begin your strength training by working on muscle groups used in mountaineering. Specifically, you want to target your quadriceps, calves, hamstrings, back and shoulder muscles.
• There is no better training for mountaineering than up and downhill hiking. Get outside and go on extended hikes with a weighted backpack 2 – 3 times per week. Try hiking for 60 to 90 minutes at a time with a 10 – 15 minute break after each segment. Begin your training program with a 20 – 25 pound pack and work up gradually to the approximate weight expected to be carried on the climb. If there are no hills nearby, stairs work fine for training, especially if you can find a taller multiple storied buildings or stadium steps. When working out in a gym, use stair stepping machines and treadmills with a weighted pack. Additionally, treadmills raised up to the full 15 degrees will be more beneficial than running on relatively flat terrain.
• Bottom line: Plan on being in the best shape of your life!

For more detailed information on how to train for Rainier, please visit RMI’s page on Physical Fitness & Conditioning for Mountaineering

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How to ice-axe self arrest

Thanks to Quinn McKee for passing along this video that details how to self-arrest with an ice axe.  I’ve been told that this is one of the single most important skills to learn before climbing as it could help you avoid major injury should you lose your footing on the slopes of Rainier.

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Crampons – Quick Video Overview

A few people have asked what type of crampon to consider for climbing Rainier.  I’ve stumbled across the following video that breaks down some of the key differences.

Guides pick for Rainier is the Grivel G10 or G12

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Articles About Climbing Mt. Rainier

The Seattle Times recently ran a series of articles about climbing Mt. Rainier a couple weeks back.  Here are links to those articles.  They are a fun read and pretty interesting.

• Tips From First Timers
• Tips From Experts
• The Lowdown on Mountain Guides

– Joel

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Mt. Rainier – Quick Video Overview

Here is some general info on Mt. Rainier

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