[quote]zImage wrote:
Thanks for the responses. Can you take ZMA and Alpha GPC together? I’ve taken ZMA before but not Alpha GPC, do they work synergistic ally, or should I just stick to one?[/quote]
Both of these products are fine to use together, or in conjunction with any other Biotest supplements.
I don’t know whether there is any direct synergy involved, but ZMA and Alpha-GPC certainly compliment one another.
This topic is right up my alley.
I own a company focused on training individuals for mountaineering, climbing and hiking. I authored a book, The Outdoor Athlete and published a DVD, Train To climb Mt Rainier.
When preparing for a peak like Mt Rainier the top priority is to train regularly with a pack using the same (or very similar) muscle recruitment patterns as going uphill. Ideally you have a place you can hike close to where you live that gains 800 to 1,000 feet per mile and has a total elevation gain of 4,000 feet or more. However this is not the case for most people. The two guys on this thread that mentioned they are climbing Rainier this year are from Michigan and Iowa. Thereâ??s not too much elevation change in those states.
For people from flat land areas decent pack training options will be hiking up and down stairs, doing repeats of short steep hills and using cardio equipment like a treadmill at 15% grade or higher, elliptical at highest ramp or a stepmill. I have an article on my site addressing flat land training at Flat-Land Mountaineering Training A good plan is to do 2 pack workouts each week. Do one during the week about 1 hour long and a multi hour outing on the weekend. You want to gradually build up you pack weight over time until you are carrying the amount youâ??ll carry on day 1 of the trip.
Before the trip it is a good idea to incorporate 1 or 2 back to back hikes with a pack. This will help prepare yourself for the demands of a multi-day trip.
Second priority for most people is strength. The act of traveling over steep challenging terrain with a heavy pack requires a lot more strength than typical aerobic sports done in urban areas. While strength endurance is crucial on the climb I recommend people train for maximum strength until about 6 weeks out. Then, switch over to strength endurance focus with higher reps with shorter rests. Your strength endurance is limited by your maximum strength and gains in strength endurance will greatly slow after 4-6 weeks of training.
Finally if you add a couple unweighted aerobic sessions along with an interval session youâ??ll have yourself a pretty good program.
For more information on mountaineering training you can read more on my site at Mountaineering and Scrambling Training and Conditioning
One of the things that helped me more than anything was working in a furniture store over the summer. Just about always on your feet and strength comes into play quite (especially when you got a 300lb sofa going up 3 flights of stairs) a bit. After that job, I could go all day in the mountains and not even think about fatigue.
What do you guys use for a fat source other than nuts and olive oil? I want to get a little more diversity but everything is just too perishable.
2x on the fat source.
Mark Twight of Gym Jones has an article on fat usage during a climb and emphasizes its importance. www.gymjones.com/knowledge.php?id=17 is the url
There is also this article on protein which got me all unsure of mr twights judgment,
That is www.gymjones.com/knowledge.php?id=11
I’m sure he has a point, but is soy really the answer? I don’t believe it is…
BTW, thanks for everybody’s help
Eating at altitude is hard because, in some sense, high altitudes mimic the effects of blood loss. Your muscles and your brain both need more blood to get the same amount of O2. This leaves less blood left over for digestion (less blood with less 02). Through a cascade effect of various hormone and NT signals resulting from this high 02 demand, the satiety centers of the brain end up getting the message that eating is not a good idea.
Of course eating is a good idea, it’s just hard sometimes.
I’d focus mostly on hiking/climbing with a heavy pack. I actually try for 10-40lbs over what I expect to be carrying because snow (post-holing over and over up to you knee takes tons of energy when kicking steps) and altitude make it much harder. I’d also focus on flexibility and maneuvering your legs in weird ways under weight. Injury prevention is as important as conditioning.
Strength training won’t be a big deal for the regular route up Rainer. It’s taxing if you’re new to mountaineering but nothing requiring a lot of strength. If you’re going up something that requires actual climbing or breaking out the ice tools, then strength and alpine skills will become a lot more important.