Training for Whitney self-study

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border-top:1px solid #393939; clear:both; display:none; width:100%!important; position:relative; z-index:999999!important; height:90px!important"> <div class="adCenterClass" style="display:block!important; overflow:hidden; width:916px;"> <div id="footerAd_container" style="display:block!important; float:left; width:728px"> <iframe id="lycosFooterAdiFrame" style="border:0; display:block; float:left; height:96px; overflow:hidden; padding:0; width:750px"></iframe> </div> </div> </div> <table cellpadding=0 cellspacing=0 border=0><tr> <td valign="top" colspan=2 height=110 BGCOLOR="#000000" TEXT="#F7F7FF"> <div> <FONT SIZE="5" COLOR="#DDDDDD" FACE="Arial" ><B>Backcountry Workshops</b><B>     </b></FONT><A HREF="index.htm" TARGET="_top" TITLE="Backcountry Workshops"><U><B>Home</b></U></A><B>  | </b><A HREF="backcountry_trip_planners.htm" TARGET="_top" TITLE="BACKCOUNTRY TRIP PLANNERS"><U><B> Backcountry Trip Planners   </b></U></A></div> <div> <B>Training to climb Mt. Whitney</b><B>   |   </b><A HREF="snowshoeing_self_study_guide.htm" TARGET="_top" TITLE="Snowshoeing precourse materials"><U><B>Snowshoeing Self Study Guide</b></U></A><B>   |   </b><A HREF="altitude_sickness_self_study.htm" TARGET="_top" TITLE="Altitude sickness precourse materials"><U><B>Altitude sickness self study</b></U></A></div> </td> </tr><tr> <td valign="top" width=190 BGCOLOR="#000000" TEXT="#F7F7FF" background="03dbec00dvldtc.gif"> <bR> <div> <A HREF="self_study_guides.htm" TARGET="_top" TITLE="Precourse self study guides"><U><B><IMG BORDER="0" SRC="Symb075c00b700b4dddddd00.gif" HEIGHT="12" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">SELF STUDY GUIDES</b></U></A></div> <bR> <div> <B><IMG BORDER="0" SRC="Symb075c00b700b4dddddd00.gif" HEIGHT="12" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">TRAINING FOR WHITNEY:</b></div> <div> <A HREF="training_to_climb_mt__whitney_m.htm#top" TARGET="TRLX_Middle" TITLE="Training for Whitney selfstudy"><U><B><IMG BORDER="0" SRC="Symb075c00b700b4dddddd00.gif" HEIGHT="12" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Top</b></U></A></div> <div> <A HREF="training_to_climb_mt__whitney_m.htm#conditioning" TARGET="TRLX_Middle" TITLE="Training for Whitney selfstudy"><U><B><IMG BORDER="0" SRC="Symb075c00b700b4dddddd00.gif" HEIGHT="12" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Conditioning</b></U></A></div> <div> <A HREF="gear_list.htm" TARGET="_top" TITLE="Gear List"><U><B><IMG BORDER="0" SRC="Symb075c00b700b4dddddd00.gif" HEIGHT="12" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Gear</b></U></A></div> <div> <A HREF="altitude_sickness_self_study.htm" TARGET="_top" TITLE="Altitude sickness precourse materials"><U><B><IMG BORDER="0" SRC="Symb075c00b700b4dddddd00.gif" HEIGHT="12" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Altitude</b></U></A></div> <div> <A HREF="training_to_climb_mt__whitney_m.htm#further_reading" TARGET="TRLX_Middle" TITLE="Training for Whitney selfstudy"><U><B><IMG BORDER="0" SRC="Symb075c00b700b4dddddd00.gif" HEIGHT="12" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Further Reading</b></U></A></div> </td> <td valign="top" height=370 BGCOLOR="#333333" TEXT="#F7F7FF"> <div> <A HREF="index.htm" TARGET="_top" TITLE="Backcountry Workshops"><U><I><B>Home</b></I></U></A><I><B>  |  </b></I><A HREF="backcountry_trip_planners.htm" TARGET="_top" TITLE="BACKCOUNTRY TRIP PLANNERS"><U><I><B>Backcountry Trip Planners</b></I></U></A><I><B>   </b></I></div> <div> <I><B>Training to climb Mt. Whitney</b></I><I><B>   |   </b></I><A HREF="snowshoeing_self_study_guide.htm" TARGET="_top" TITLE="Snowshoeing precourse materials"><U><I><B>Snowshoeing Self Study Guide</b></I></U></A><I><B>   |   </b></I><A HREF="altitude_sickness_self_study.htm" TARGET="_top" TITLE="Altitude sickness precourse materials"><U><I><B>Altitude sickness self study</b></I></U></A></div> <bR> <div> <B><U>Training to climb Mt. Whitney</U></b></div> <div>  <A NAME="top"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A></div> <div> At 14,494', Mount Whitney is the highest point in the lower 48 states.  The mountain was first climbed by August 18, 1873, and has probably been climbed by more people than any other high sierra peak.  Why the popularity?  First, it is the highest.  Second, there is a good trail leading from the 8300' trailhead to the summit, making the trek a manageable task for just about anybody with solid fitness and a strong desire to get to the top.  Third, the view from the top is excellent!</div> <bR> <div> <IMG BORDER="0" SRC="Symb075c00b700f0dddddd00.gif" HEIGHT="16" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Whitney Facts:</div> <div> <IMG BORDER="0" SRC="Symb075c00b700f0dddddd00.gif" HEIGHT="16" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Altitude at summit:  4417m or 14,494'</div> <div> <IMG BORDER="0" SRC="Symb075c00b700f0dddddd00.gif" HEIGHT="16" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">6194' of elevation gain from The Portal to the Summit.</div> <div> <IMG BORDER="0" SRC="Symb075c00b700f0dddddd00.gif" HEIGHT="16" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">99 switchbacks</div> <div> <IMG BORDER="0" SRC="Symb075c00b700f0dddddd00.gif" HEIGHT="16" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">The first ascent was made in 1873 by The Fishermen: Charles D. Begole, Albert Johnson, and John Lucas.  </div> <div> <IMG BORDER="0" SRC="Symb075c00b700f0dddddd00.gif" HEIGHT="16" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">The first winter ascent was made in January1929 by Orland Bartholomew.</div> <div> <IMG BORDER="0" SRC="Symb075c00b700f0dddddd00.gif" HEIGHT="16" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">The trail has several sections that can be a little tricky, including small steps across long drops, icy sections, and some snow on the trail most of the year.</div> <bR> <bR> <DIV ALIGN="LEFT"></DIV> <div> <IMG SRC="2c823c80.gif" border=0 width="547" height="200" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></div> <bR> <bR> <div> <B><U> <A NAME="conditioning"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A></U></b><B><U>Conditioning</U></b></div> <bR> <div> Conditioning is the key to success for any mountain.  If you show up prepared, you will succeed.  If you show up unprepared, you will probably still succeed, but you will unduly suffer with blisters, headaches, cramps, nausea, or worse.  Preparing to climb Mt. Whitney is simple but requires some dedication.  Your preparation program should address three major areas:</div> <div> 1.     <A HREF="#conditioning" TITLE="Training for Whitney selfstudy"><U>Fitness</U></A></div> <div> 2.     <A HREF="altitude_sickness_self_study.htm" TARGET="_top" TITLE="Altitude sickness precourse materials"><U>Altitude</U></A></div> <div> 3.     <A HREF="gear_list.htm" TARGET="_top" TITLE="Gear List"><U>Gear</U></A></div> <bR> <div>  <A NAME="gear"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A>Since Gear and Altitude are addressed in other places, we'll look here at training and fitness.  The best training for going into the mountains is going into the mountains.  You want to work up to being able to find local hikes that approximate the demands of your selected goal and do them as often as possible.  If you live in Southern California, there are many excellent choices.</div> <bR> <div> Now, pick the description that best describes your current fitness level and click on it:</div> <bR> <div> <A HREF="#the_couch_potato_s_guide_to_training" TITLE="Training for Whitney selfstudy"><U><IMG BORDER="0" SRC="Symb075c00b700f0dddddd00.gif" HEIGHT="16" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Complete couch potato.</U></A>- Choose this if you really don't exercise much.</div> <div> <A HREF="#the_kind_of_fit_person_s_guide_to" TITLE="Training for Whitney selfstudy"><U><IMG BORDER="0" SRC="Symb075c00b700f0dddddd00.gif" HEIGHT="16" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Kind of fit at sea level.</U></A> - Choose this if you exercise, walk, ride, etc. once in a while.</div> <div> <A HREF="#the_pretty_fit_person_s_guide_to" TITLE="Training for Whitney selfstudy"><U><IMG BORDER="0" SRC="Symb075c00b700f0dddddd00.gif" HEIGHT="16" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Pretty fit at sea level.</U></A>- Choose this is you regularly exercise but don't have much altitude conditioning.</div> <div> <A HREF="#the_stud_s_guide_to_training_for_mt_" TITLE="Training for Whitney selfstudy"><U><IMG BORDER="0" SRC="Symb075c00b700f0dddddd00.gif" HEIGHT="16" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Pretty fit at altitude.</U></A> - Choose this if you hike above 10,000' at least twice a month.</div> <bR> <DIV ALIGN="LEFT"></DIV> <div>  <A NAME="the_couch_potato_s_guide_to_training"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A><B><U>The couch potato's guide to training for Mt. Whitney</U></b></div> <bR> <div> Excellent!  So you want to hike Mt. Whitney but you're completely out of shape and you're 40# overweight.  Not a problem.  What you need is a plan and some dedication.  First, go rent 'Rocky' again.  I know it sounds hokey, but that movie is all about dedication to a goal.  You want Rocky Balboa dedication to achieve your goal.  </div> <bR> <div> Next, you need to do some very easy exercise several times a week.  If you haven't already done so, get a physical and tell you doctor what you intend to do.  If you can, do a treadmill test to determine you max. heart rate.  After you have the green light from your doc, start walking or riding.  Train with a heart rate monitor and keep you pulse rate in the 65% of max. range for at least half an hour.  Start with two days a week and slowly (over several months) work up to 4-5 days a week.  Also work up to having some of your sessions last several hours.  You don't need to exercise hard to get the training benefit.  Training at low intensity for a longer duration will help you much more at this point.  If you can, do several different types of exercise.  Walking is by far the best exercise you can do, but riding, swimming, or going to the gym are also good ideas.  There is no correct or perfect routine.  Do what you enjoy and you'll stick with it.  Two things that are extremely helpful at this point are training partners and personal trainers.  You are much more likely to show up at the park/gym/bike path if you know your friends are waiting for you.  Personal trainers can help you with technique and motivation. If you are more than 30# overweight, consider joining a diet program to modify your diet.  If you are overweight 30# or less, you will probably loose all the weight you need to by simply starting to exercise.</div> <bR> <div> This is the time to start getting used to your hiking shoes or boots.  Walk in your trail runners/light hikers 6+ miles, 2-3 times a week.  This could be a walk along the beach, a local park, the mall, or anywhere.  Just walk in your new shoes and get them broken in.  Be sure to get in some hills, too.  The 6+ miles twice a week will get you in shape fast.  If you're a runner, runs are OK too, but at least ½ your time should be spent walking.  Throw in some hills and stairs wherever you can. </div> <bR> <div> Examples of good workouts would be:  </div> <div> <IMG BORDER="0" SRC="Symb075c00b700f0dddddd00.gif" HEIGHT="16" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Walking 2-5 miles at the beach.</div> <div> <IMG BORDER="0" SRC="Symb075c00b700f0dddddd00.gif" HEIGHT="16" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Riding 10-20 miles on a bike path.  </div> <div> <IMG BORDER="0" SRC="Symb075c00b700f0dddddd00.gif" HEIGHT="16" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Walking a round of golf.</div> <div> <IMG BORDER="0" SRC="Symb075c00b700f0dddddd00.gif" HEIGHT="16" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Walking on easy trails at a County or Regional Park.</div> <bR> <div> After 2-4 months you should have achieved enough fitness to move on to the next level:</div> <bR> <bR> <DIV ALIGN="LEFT"></DIV> <div> <B><U> <A NAME="the_kind_of_fit_person_s_guide_to"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A></U></b><B><U>The kind of fit person's guide to training for Mt. Whitney</U></b></div> <bR> <div> So you walk, go to the gym, swim, or ride a few times a week and you're weight is getting closer to where you'd like it to be.  Excellent!  Now is the time to start venturing into the mountains and adding a little intensity to the program.  Find some local hikes that have 1000'-2000' of elevation gain, and are between 5-10 miles long and start hiking them.  Bring lots of water and snacks.  This is the time to start breaking in those new shoes you plan on using for the big trip, too.  Hiking this sort of terrain will start to build trail endurance, helping you get used to longer trips with some ups and downs and uneven trails.  Trekking poles will help save your knees and ankles.  You'll also start getting used to the altitude. </div> <bR> <div> Examples of good workouts would be:  </div> <div> <IMG BORDER="0" SRC="Symb075c00b700f0dddddd00.gif" HEIGHT="16" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Hiking in the foothills, such as the Santa Monica mountains.</div> <div> <IMG BORDER="0" SRC="Symb075c00b700f0dddddd00.gif" HEIGHT="16" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Riding 30-50 miles with some moderate hills.</div> <div> <IMG BORDER="0" SRC="Symb075c00b700f0dddddd00.gif" HEIGHT="16" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Intermediate aerobics classes at the gym.</div> <bR> <div> After a few months you'll be ready to move up to the next level:</div> <bR> <bR> <DIV ALIGN="LEFT"></DIV> <div> <B><U> <A NAME="the_pretty_fit_person_s_guide_to"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A></U></b><B><U>The pretty fit person's guide to training for Mt. Whitney</U></b></div> <bR> <div> So, you can ride your bike 50 miles in moderately hilly terrain, you can finish the intermediate aerobics class at the gym, you can complete a 10 mile hike in the local mountains with out too much effort.  Your weight may or may not be where you want it, but you're basically fit even if you're still a little heavy.  Now it's time to really start training.  Your goal is to work up to hiking trails that closely approximate Mt. Whitney. This means trails that have elevation gains of about 6000' and are about 11 miles each way.  Remember that if you intend to do Whitney over several days, you'll only need to do 2500'-3000' each day.  At this point you are looking for workouts that will allow you to build:</div> <bR> <div> <IMG BORDER="0" SRC="Symb075c00b700f0dddddd00.gif" HEIGHT="16" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Strength (steep and uneven trails will build your muscles and cardio vascular system)</div> <div> <IMG BORDER="0" SRC="Symb075c00b700f0dddddd00.gif" HEIGHT="16" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Endurance (long trails will strengthen you ability to keep going)</div> <div> <IMG BORDER="0" SRC="Symb075c00b700f0dddddd00.gif" HEIGHT="16" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Acclimatization (altitude can only be achieved by training and spending time high)</div> <bR> <div> In addition to maintaining you regular exercise routine, try to do 2-4 of these hikes each month.</div> <bR> <div> Examples of good workouts would be:  </div> <div> <IMG BORDER="0" SRC="Symb075c00b700f0dddddd00.gif" HEIGHT="16" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Hiking mountains over 10,000' tall.</div> <div> <IMG BORDER="0" SRC="Symb075c00b700f0dddddd00.gif" HEIGHT="16" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Skiing or Snowboarding all day.</div> <div> <IMG BORDER="0" SRC="Symb075c00b700f0dddddd00.gif" HEIGHT="16" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Cross-country skiing or showshoeing all day.</div> <bR> <bR> <DIV ALIGN="LEFT"></DIV> <div> <B><U> <A NAME="the_stud_s_guide_to_training_for_mt_"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A></U></b><B><U>The mountain stud's guide to training for Mt. Whitney</U></b></div> <bR> <div> OK, so you're in good shape and you just need to peak for the trip.  This means bringing together all the elements necessary to make the trip happen, specifically gear, fitness, and acclimatization.  This means doing a few overnight trips to altitude up moderate to big mountains to shakedown your gear and get used to carrying the pack (keep is light - no more than 25#).  In Southern Cal, take overnighters up both San Jacinto and San Gorgonio.  Sleep as high as you can.  Next, go north and backpack into a good 11,000' camp.  Spend the night and day hike as high as you can.  Stop when you start to feel the effects of <A HREF="altitude_sickness_self_study.htm" TARGET="_top" TITLE="Altitude sickness precourse materials"><U>altitude</U></A>.  Come back in a week or two and try it again.  Go higher if you feel good.  Try to summit another 13,000-14,000' peak such as White Mountain or Mt. Langley.  Remember, full acclimatization only lasts about 2 weeks so try to peak just before your Whitney attempt.</div> <bR> <div> Examples of good workouts would be:  </div> <div> <IMG BORDER="0" SRC="Symb075c00b700f0dddddd00.gif" HEIGHT="16" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Backpack to an altitude above 11,000' and spend the night there.</div> <div> <IMG BORDER="0" SRC="Symb075c00b700f0dddddd00.gif" HEIGHT="16" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Hike a peak above 11,000' and over 6000' elevation gain in a day.</div> <div> <IMG BORDER="0" SRC="Symb075c00b700f0dddddd00.gif" HEIGHT="16" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Backpack to 11,000' and do a day hike to a bigger peak, possibly another 14,000 footer.</div> <bR> <bR> <div> OK stud, it's show time!  Enjoy your trip, be safe, and enjoy that post trip pizza and beer guilt free!</div> <bR> <bR> <bR> <div> <B><U> <A NAME="further_reading"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A></U></b><B><U>Further Reading</U></b>:</div> <bR> <bR> <div> <B>Mountaineering, Freedom of the Hills, 6</b><FONT SIZE="1" COLOR="#DDDDDD" FACE="Arial" ><B>th</b></FONT><B> ed.</b></div> <div> By Graydon and Hanson</div> <div> The Mountaineers </div> <div> 1001sw Klickitat Way, Seattle, WA 98134</div> <div> ISBN 0-89886-426-7 (cloth)</div> <div> ISBN 0-89886-427-5 (paper)</div> <bR> </td> </tr></table></body>