One Step at a time

 

On the big mountains there is no way you can climb it in one push; as frustrating as this is, it can't be done primarily because of altitude height gain: lack of climber acclimatisation and distance. 

 

As you walk in, to the mountain or base camp, you can often see the summit and psychologically you 'just want to be there'.  There are several stages until you get to the final summit push. So break the journey from base camp to summit into manageable stages or legs. Don't think of the entire route. On a daily basis just think of what you are going to do from say from camp A to camp B. A few hours hike or climb to the next camp; thinking in hours instead of days or weeks.

 

The final summit day will come, but what you are doing is focussing on is a small manageable physiolgical and psychological legs.

 

Maintain a Mantra

 

Focussing on some words, a sentence, or saying can turn the wobbling focus of a psychologically tired mountaineer into one tough mentally strong super climber! A mantra is one of the 'big guns' of the mountaineer's arsenal.

 

Find some inspirational words that motivate you, or perhaps you've been told some words of wisdom or inspiration by someone you respect and admire. When you're mentally or physically tired on the mountain it's time to bring the big gun reinforcements and deploy your mantra. 

 

Usually at the start on a big day, before I almost take the first step, the mantra that goes through my head is 'the longest journey begins with the first step' this mantra links nicely in with One Step at a time above. I also have 'you've got the legs for Everest' words of wisdom given to me by a great climbing friend of mine. Lately especially on a summit push I've made up 'nothing's harder than the Lhotse face'. 

 

Mantra's are usually personal to you and they only have worth if they can trigger emotional responses in you. These emotional responses create reactions and you'll find yourself stronger on the hill.

 

Brain Games # 1

 

Count your O2. If you are really flagging gasping for breath, unable to walk ten paces without stopping; the ascent trail looks never ending and you feel weak. Try this: take twelve slow deep breaths, then walk for fifty paces, count these paces, then stop and take twelve breaths again. Now try and walk sixty paces before stopping for the breaths. If you can do sixty paces you can do seventy, if you can do seventy you can do eighty and so on. At one hundred paces, reset the paces and start again at fifty.  

 

Using the method, employs your brain by counting the paces and breaths, it diverts your attention from the struggle in hand. As you gain distance from the start point of when you started counting paces you will feel a sense of achievement and satisfaction; welcome positive feelings and of course you are getting vital O2 inside your body.

 

Brain Games #2

 

Fight a foe. This can be one of two foes or even both. The first could be a physical foe, whether that is your old boss, the school bully, the first girl who broke your heart etc. Focus on this person, and think how you are achieving more than they are. Wherever you are on the mountain you're doing better than they are, stuck in that old job, failing those exams, or on their third marriage etc. Making yourself feel, frankly superior to them, this means that you will feel better about yourself.

 

The second foe is psychological. These are negative thoughts and emotions they are fear, misery, boredom, worry, unhappiness, fear of death, scared etc, and any other negative emotions you can think of. Externalise these negative emotions and give them identities. Give these negative emotions names such as 'Frank Fear', or 'Mr Misery' etc. Actually say to these emotions that they are not going to defeat you. Say for example to Mr Boredom that 'getting up and training everyday was boring, not actually being here climbing in this mountain range with it's raw beauty'. 

 

Always quosh negative thoughts and make them small - crush them as soon as they appear.

 

Tune in and groove through the miles

 

I have one rule on my expeditions no MP3's or IPOD's on summit days. Any other time tune in and crank up those tunes! On long walk in's or walk out's there's nothing better than putting some motivational tunes on and eating through those miles. I've halved some guidebook times when I've been wired into my IPOD. Each to their own, I like music as diverse as Dance, Trance and Electro music like Ministry of Sound Anthems etc. to classical music, but your favourite tunes on an MP3 player and groove through the miles!

 

Another great thing about IPOD's is that fact you can download podcasts, TV Series and even films. Great distractions for the evenings in your tent. These help you relax and recharge your focus.

 

Never quit!

 

No matter how you bad feel or how slow you are going compared to other people - don't quit. Things get tough on the mountain, and that's why the goal of the summit, is worthwhile. If you read statistics like; one in three summit Everest, or twenty percent only summit Aconcagua make sure you are one of the winning percentages.

 

Clearly there is a sensible and just reason to quit on medical grounds - AMS or the oedemas for example. If you're having a tough day or night tough it out - tomorrow will be better! Employ one of the other techniques listed here to get you through this low time.

 

Listen to yourself and your own feelings, don't quit just because others in your group want to, don't join in with the herd, if you have the means to carry on; by this I mean you have a guide willing to take you on further and there is no compromise in weather or safety.

 

Eat and drink and make the mind and body merry!

 

Performance both physiologically and phsycoligically rely like the rest of your body on fuel. Look forward to snacking, eating evening meals and drinking lots of water.

 

On big mountain days despite not having an appetite at altitude eat! Eat a small snack every hour like a cereal bar, gu gel, or jelly beans etc. Remember to drink with this food. Keeping your body fuelled up will keep you strong and happy. Most guide books say drink to 4-6 litres a day. Drink to stay hydrated and monitor this by the colour of your pee, rather than by the volume of liquid drunk. Failing to eat and drink regularly will really deplete your performance on the mountain.

 

 

Reward yourself

 

Pushing yourself to the limits of mind and body on a mountain is tough. Eating the same diet and 'poor' food on the mountain can be monotonous. Reward yourself back in civilisation with good food and drink. Think about what you are going to eat and drink. Another reward could be another activity such as a bungee jump, mountain bike day or even a good massage and spa at the end of the trip. These are your rewards for working so hard on the mountain.

 

 

 

I hope this article 'How to tough it out on the mountain' helps you reach the summit.

 

Lee Farmer December 2009.