I usually train hard 3 months in advance before any strenuous expedition (I actually trained 2 months for Kilimanjaro and for 5 months for Denali). Of course I do still maintain my fitness throughout the year. The below is just an idea of some points I keep in mind when training to get ‘Mountain Prepared’.
My workouts include:
- Strengthening exercises
- Aerobic/ Cardio activities
- Endurance focused activities
Examples of these workouts:
- Stair training; find any stairs you can find, either at home or a stair master in a gym. I start with 40 mins building all the way to 3 hrs. (I have somehow equated it to 600 metres elevation)
- Desert walks
- Trail running
- Wall climbing
- Rock climbing
On rest days:
- Yoga (For Yoga for Hikers, click here)
- Light walks in the city
- I always do warm ups before and stretch afterwards to prevent injury
- Start carrying heavier backpacks when stair training and hiking. Add weight by 10%
- Try to go on a mountaineering climb at altitude
- If it is too hot to hike in the UAE, you could go to Oman in the summer like Jabal Shams, I have gone hiking there in June and the max temperature was 29c
- Try to include hikes that are long and have a elevation gain of over 1,000 metres
- Have different activities to avoid getting bored.
- Listen to your body, reduce and adapt as necessary
- Before the big climb, try to opt for lighter exercises and stop 2-3 days before your big climb
If you are interested in getting a consultation or a training programme for your next big adventure, please feel to contact me on firstname.lastname@example.org
Or else, do check out the 12-week Mountaineering Training Plan and Nutrition E-Book.