• About The Patch Expedition
• Climbing in Aid of Unicef
• Meet The Team
  • The Patch Team
• Corporate Sponsors
  • Become a Corporate Sponsor
• Training for Everest
  • Technical
  • Physical
  • Mental
  • Nutrition
• Climb Your Own Everest
• Climbing Everest
  • Everest Facts
  • The Gear
  • The History of Everest
  • The Route
  • Altitude and Illness
    • Our Bodies and Oxygen
    • Altitude and Oxygen
    • Acclimatisation
    • The Death Zone
    • Supplemental Oxygen
    • Sickness on the Big Hill
• FAQ's

 

 

The Physical Training

There's no doubt about it, we're going to need to be super fit to scale the heights of Everest! Even top athletes have struggled on Everest and whilst we were both fairly fit before starting to plan this expedition we need to build on this significantly before March 2011. We have devised a training plan that involves building up our fitness gradually using a combination of different activities so that we don't become bored or burn out too quickly. At the current time we are running, swimming, cycling, walking with weight, climbing, using the gym and practicing yoga - but not all at the same time!

It is important that we include the following three components in our training plan:

Cardiovascular Training.

Cardio refers to the heart and vascular to the lungs, therefore cardiovascular exercises require the heart and lungs to pump blood and oxygen to the body's muscles. By increasing our cardiovascular endurance our bodies will be better able to perform for an extended period of time. Cardiovascular training is essential for all sports and is often the starting point for any training programme.

Aerobic exercise is any cardiovascular activity requiring significant amounts of oxygen for a sustained effort. Anaerobic exercise is that which pushes the upper levels of our aerobic endurance, pushing our heart rate higher than during regular aerobic sessions. This training will develop our ability to push up the hardest sections of the climb. This is particularly important when climbing at altitude as it may be difficult to catch our breath without slowing down due to the lack of air. If we can train our bodies to cope with a lack of oxygen during training at lower levels then we will cope better and recover quicker at altitude.

Strength Training

Strength training is vital for ensuring that we have the power and endurance to physically climb Everest. By gradually increasing loads, for example the weight in our backpacks, our strength will increase as our muscles adapt to the increasing weight. It is also important in ensuring that opposing muscle groups are worked in order to protect our joints and to avoid the development of imbalances. Strength training will also increase our bone density and lean muscle mass.

Flexibility

Flexibility refers to the ability of our joints to move through a full range of motion. A variety of exercises can help with flexibility. Initially, stretching can help warm up the muscles prior to training and help prevent discomfort after training. When climbing mountains a variety of different moves are needed and therefore good flexibility and balance are essential, particularly in the ankles and legs.

We have therefore chosen the following sports to make sure we are developing our cardiovascular endurance, strength and flexibility:

Yoga

We are using Yoga for both our mental and physical preparation. Yoga develops core stability, flexible muscles and helps reduce injury whilst participating in other sports. It has also been praised for its benefits in working the vital organs such as the lungs, heart and liver. Whilst it requires a degree of patience, it is also an excellent method of relaxation and stress relief helping to clear and focus the mind. How did we ever manage without it?!

Running

We started our fitness training by running and were surprised by how quickly we improved. Running will help develop our ankles, calves, core, gluteals, hamstrings, quadriceps and lower back. Living in the hills is proving particularly useful as the hill training increases our upper body strength. Trail running in particular is useful for mountaineering as it enhances stability, balance and core stamina and trains the body for ascents and descents, so we try to run off the beaten track as much as we can.

We have also found that having something to aim for has been a real motivator. On days when we haven't really felt like going out for a run, or when we're feeling tired, we always say, 'its going to be worse on Everest and that spurs us on. We also plan to join a running club to add a competitive element to spur us on further. This will also be an excellent opportunity to speak to more experienced runners and gain valuable advice from them.

The main disadvantage of running is that it is a high impact sport and injuries are common. We therefore try to reduce the risk of injury by warming up and cooling down effectively. Also, by taking sufficient rest days, especially after a longer run or climb. By increasing our flexibility and strength through other sports such as yoga and swimming we are reducing our chances of injury when running.

Swimming

Swimming is an excellent non impact sport which increases stamina, endurance, flexibility and strength without straining connective tissue. It places a vigorous demand on both heart and lungs but it takes longer to feel tired than when engaged in other aerobic sports such as running or cycling. In fact, we have found that swimming has improved our circulation and leaves us feeling more energetic, which is particularly useful after a tough day at work.

Cycling/Spinning

Cycling is another excellent form of aerobic exercise. Whilst we have yet to purchase bikes for cycling outdoors we have been attending spinning classes at our local gym. Spinning involves using a static bike and cycling to music whilst being guided by an instructor. Spinning and cycling enhance endurance, builds calf, thigh and buttock muscles and increases the effectiveness of blood circulation and the respiratory system. We have also found that these classes are a fun way of exercising and great for days when the weather is bad.

Climbing

Since we attended a climbing course a few months ago, we have been maintaining our spiderman abilities by going to a local climbing wall. Climbing is made up of a series of reaches with both hands and feet. We have found that by learning to climb both, indoors and outdoors, our balance, co-ordination and mental focus has improved. This is vital on Everest due to the lethal drops and crevasses that will require careful negotiation.

Hiking with weight

There is probably no better way to train for climbing a large mountain than to get out and practice on some smaller ones! We are fortunate enough to live in North Wales with easy access to a number of mountain ranges including Snowdonia. Hiking with weight provides a full body workout and mirrors the movements that we will make on the expedition itself.

Stamina is developed in the calves, hamstrings, hips and gluteals which are vital for upward propulsion. Strength in the quadriceps is developed to assist with steep descents and carrying weight. Ankle stability is also another core factor for traversing uneven terrain. By spending hours in the hills our endurance and tolerance of discomfort will improve. We have found that carrying weight has resulted in bruised hips and shoulders and a sore neck as we become accustomed to carrying a pack!

We are aware that whilst on Everest we will be required to concentrate for long periods of time and therefore spending long days walking on different terrains helps us to develop this skill. Sure-footedness, good balance and confidence are also improved by tackling tricky terrain. Mountaineering requires mental fortitude and by getting out in all weathers, for long periods, we are developing a mindset whereby we can push past what we may consider the limit of our physical endurance. This will be especially important at times where accomplishing our goal will be more a matter of mind than of body! (And on a Sunday morning in the freezing cold and pouring rain, believe me it is!)

Yetis Top Tips!:
Keep it fun!
Keep it varied.
Proper planning prevents poor performance.
Join a club relevant to the activity you are interested in.
Find out what classes are available in your local gym.
Buy Yoga/Pilates DVDs.