Training Tips

• Be adequately prepared for your trip
• Mental preparation
• Physical preparation
• Well, how do I train for it?
• What make s a mountaineer?

1. Be adequately prepared for your trip.
Before you come, I strongly suggest that you prepare yourself physically and also mentally for the program. You will feel that much more at ease once you get here. Additionally, you are certain to learn many new and exciting things about the Alps. Being physically well prepared may seem evident. But please take the time to mentally prepare for your trip as well.

2. Mental preparation
Learn a bit of French, read up on the culture, know where you are going. The most common thing people will say to me is "if only I had known" or "I had no idea"... Find out about what you want to do. Read some books, surf the web. The more familiar you are with the surroundings the easier and more enjoyable your vacation will be.

3. Physical preparation
This is THE most important part of preparation. Sounds like a simple task but don’t underestimate it. It DOES take a lot of time to get into good climbing or skiing shape – especially if you are not already there…Plus there are lots of other things that get into the way, your job, family commitments, weather, other hobbies… Mountain sports, such as climbing and skiing are very physically demanding. They are also very demanding technically and psychologically. Investing ample time into physical training is crucial in having a successful trip.

• Average - a fit person, even a novice should have no problem with the climbing.
• Moderate - this is a program requiring previous experience and excellent physical condition.
• Difficult - programs that require experience leading on snow, ice and rock as well as excellent physical condition.

4. Well, how do I train for it?
Lots of people ask me how to train for mountaineering and skiing and ask me what do I do? Well, I don’t really train… Say what?I am out climbing and skiing nearly all the time so I don’t really go out and train, so to speak. I am fortunate enough to have a job that keeps me in prime physical condition. I do however try to stretch whenever possible and stay active during the off peak periods by adding some other fun sports to my list; cycling, trail running, squash, anything that involves moving around.So what can you do ? Well, it really depends upon your present state of fitness. Where are you exactly ? Be honest with yourself. If you don’t know, then get a physical done by a doctor that can give you honest answers. Tell he or she what you plan on doing.This is an important element to take into consideration as your fitness will determine what you will be able to accomplish. The very best advice I can give you is to get out there and move around. Nothing could be farther from the truth than to say that spending time on a stair master or an exercise bike will make you a great climber or skier. Both of these exercises will help your fitness, but you REALLY need to get up and out and move your bones around. The same goes for lifting weights. Spend your training time wisely, having big biceps isn't going to help you get up any mountain. Use whatever time you have train with as best you can. Highlight sports that involve stretching, balance and agility rather than weight training.Take the hard way up – yeah that means using the stairs – on the way up and on the way down. Go walk to get lunch and while you are at it find something creative to do while on the way – walk along the edge of the sidewalk, along the bridge railing, do some stretching while you are standing in line waiting. Exercise within your target zone of 75-80% of your max heart rate. Only by staying there for extended periods of time will you obtain optimal fitness.Always try to incorporate activities that use balance and agility into your daily routine rather than classic ones. Walking on even moderately rough trial is better than running on pavement. You have to develop and build the motor skills (yes, they are skills) needed when mountaineering or skiing, which all have to do with balance. The majority of either of these two sports involves balancing on small rocks, scrambling up and down boulders, stretching from one spot to another. Now what does this have to do with pumping iron in the gym???Being able to move with ease on this type of terrain will allow you to save energy and therefore go farther with less effort which exactly what you want to do when you will be at higher altitudes.It may sound simple, but these are all skills that must be learned. And you can’t learn them on the treadmill.Now for those of you who want to get out there and fill your pack with weight to "simulate" doing something harder – STOP. Take a lightweight day- pack and go out and cover twice as much ground. Your joints will be better off and you will cover more ground and therefore be training much more effectively.

5. What makes a mountaineer ?
In order to be a proficient mountaineer, you must possess the following qualities :
1. Be in good health, physically fit and be able to endure harsh weather conditions or sudden changes in temperature.
2. Proficient in the use of all types of mountaineering equipment.
3. Knowledge about mountains and the type of weather you may encounter at higher elevations. 4. Being able to navigate; read a map, use a compass, an altimeter and a GPS.
5. Skill in rope management on rock, snow and ice and in difficult situations or in emergencies.
6. Being able to move quickly over tricky ground.
7. Knowledge of crevasse rescue.
8. Thorough knowledge of rappelling.
9. Knowledge of the conditions that favor avalanches and how to foresee them and take evasive action.
10. Sound judgment on route finding ability.