TRAINING FOR HIGH ALTITUDE EXPEDITIONS
Training for high altitude expeditions can be difficult in conjunction with full time work. It usually means very few social activities, so be prepared to dedicate every opportunity outside of work to training.
If time was plentiful, long multi-day hikes with heavy packs (25-30kg) with strength and varied endurance training like running, swimming and cycling is ideal. However, for me personally when working 9am-9pm mon-fri, and in the mornings on weekends, this doesn’t leave much time, but where there’s a will there’s a way!
RUNNING
I try and run twice during the week, one short run around 5k as a high intensity run often involving uphill sprints.
And on the weekend I push for a longer run around 20k trying to beat my PB splits each time.
HIGH INTENSITY INTERVAL TRAINING ‘HIIT’
This is an excellent way to repetitively exhaust your muscles from high bursts of activity with limited rest time in between bursts. I run sprints (as fast and far as possible until legs feel wobbly), allow 60s break and go again and again until completely exhausted.
When it is too cold outside for my liking, I do the classical tabata / ladder style high intensity interval training (HIIT) inside. I commonly use ‘Fitness Blender’ videos on youtube. Some of these are great as they include HIIT sessions, core exercises and strength training in the one routine.
HIKING
Hiking (preferably uphill) is one of the best ways to train the necessary muscles for what you are about to do on the mountain. Heavy packs and extended (preferably multi-day) hikes are ideal. Being based in Melbourne there are a few different options locally, I predominantly head to the Dandenong mountain range. Most of the hikes in Victoria last around 4-6 hours and reach an elevation (combining the different hills, not continually) of approximately 1000m. But you will need to research local blogs and talk to other hikers in your city to see what you can discover, you might be surprised what you can find for training.
STAIRS
Living in a city, one advantage is access to tall buildings. I am lucky enough to have access to an 11 story building. I train either by running sprints up the stairs or by walking up with heavy packs. Stairs don’t emulate a mountain environment as one would hope, as a mountain normally has a smooth incline as opposed to steps, hence you walk with a different gait and slightly different muscles are used. However I find that it is great for strengthening calf muscles and the quadriceps.
CORE AND STRENGTH TRAINING
I focus on this predominantly to prevent injuries during training. I try to do abdominal and lower back excercises three times per week and weight training at least once per week.
CYCLING AND SWIMMING
Both are great endurance exercises, focusing on different muscle groups. It is great for mixing up the exercise routine, especially if you are feeling comfortable with your current exercise regimen. I currently swim 5-7k once a week but it is usually the first activity to drop off if I’m time poor or trying to do more intense exercises in the preparation phase of an expedition.
TYRE DRAGGING
In the couple of months prior to an expedition I drag heavy tyres (4wd) whilst carrying a 25-30kg pack for a couple of hours each weekend.