Introduction to Alpine Climbing with Ascent Adventure Consultants, in the North Cascades and Mount Baker

Introduction to Alpine Climbing with Ascent Adventure Consultants, in the North Cascades and Mount Baker.

We have officially launched the most exciting and unique program that we have ever offered…check out the Intro to Alpine Climbing Class.

If you have ever dreamed of standing on top of a snow capped peak in a remote setting, or if your skills are just a little rusty Ascent Adventure Consultants has the course to fit your needs.

Choose from four course lengths: 4, 7, 10, or 13 days. Starting with our four-day basic course set on beautiful Mt. Baker in the North Cascades of Washington State. The first three days will be spent learning the skills that you will need to safely climb in a large alpine mountain environment. We will culminate this portion of the course with a summit attempt of Mt. Baker on the fourth day.

At the conclusion of the 4-day section of your trip, you will be ready to head into the heart of the North Cascades and put your new skills to use on some of the most stunning peaks in the lower 48 states. Each 3-day course section will find us attempting a new summit and learning new skills and techniques. If you are unable to do the entire 13-day course in one climbing season you can do part of the course then complete it the following year.

At the completion of our 13-day course you will have the skill to safely get out into the mountains on your own.

Carrying a Pack on Multipitch Climbs and Chimneys

I have had several people ask me over the past few years what exactly I do when climbing chimneys on multipitch routes, in order to carry a pack up with food, water, approach shoes, etc, since climbing a chimney with a pack is so difficult!

I just wanted to give my quick advice. The leader never carries a pack, but always the second. And instead of carrying it on their back through the chimneys, we simply use a tagline. I prefer to use a piece of webbing, and then just hang the pack from the harness of the second and then it can be pulled up through the chimney. Just a quick piece of advice!

http://www.ascentadventure.com

North Carolina Climbing Classes- Climb Outside- Learn how to Climb Outside, Skills and Techniques

 

Climb Outside! Climbing Classes

Do you long to climb outdoors? Are you a gym climber who is looking to learn how to climb outside and you are ready to take that next step? Are you a new climber wanting to refine your skills? Often one of the biggest challenges that people face when they have a desire to climb outside, is that they don’t know where to begin, and they don’t have the proper skills and technique.  Our Climb Outside! Climbing Classes are designed to provide you with the knowledge and technical skills needed to pursue a lifetime of climbing outdoors. The classes consist of three 2 hour sessions, held at local meeting places, culminating with a full day of climbing at a local crag, to put all of your skills into practice. Topics covered include route selection, anchor building, knot tying, rope management, and more.  Price Per Person: $200.00 per person

April 2009- Cary NC and Pilot Mountain NC (click on the location for directions) Date  Time  Techniques and Skills Taught Location    April 1   6:30-8:30 PM  Climbing Styles, Equipment, Knots  Caribou Coffee, Raleigh NC   April 8   6:30-8:30 PM  Anchors  Caribou Coffee, Raleigh NC   April 15   6:30-8:30 PM  Belaying and Rappelling  Caribou Coffee, Raleigh NC   April 18   8:00 AM-5:00 PM  Practice Your Skills, Climbing, Rescue   Pilot Mountain NC

More Yoga for Rock Climbers

I found a great website…www.yogatoday.com.

The people that run the site and the blog are rock climbers and avid outdoor enthusiasts. The blog can be found here:

http://www.yogatoday.com/blog/

I have started doing Yoga daily and have watched my balance on the rock dramatically increase, as well as my core strength and flexibility. Go to their site, click “Watch Classes” and there is a class you can watch called Yoga for Rock Climbers. Enjoy! I know that I did! I would love to hear about the results you see from doing yoga…comment below!

Climbing Strength Building Yoga Sequence

To me personally, Yoga is one of my new found favorite rock climbing training activities. I have noticed significant core strength and balance improvements from it. Here is a great sequence from the Yoga for Rock Climbing Blog. If you aren’t familiar with Yoga, you can look up how to do these poses by going to the Yoga for Rock Climbing Blog and simply highlighting the names of the poses listed below. It will show you a picture. Or just search on Google and you will find numerous sites that list these poses.

Strength-Building Asana Sequence for Climbers:

1) Down Dog

2) Warrior I — press the palms together and take the gaze upwards 5 breaths.

3) Release the arms behind the back, interlace the fingers, lean back, and touch the hands to the back thigh. Lower body remains in Warrior I position here. 5 breaths.

4) Keep the arms and legs as they are, just lean foward and extend the heart out over the front knee. 5 breaths.

5. Keep the legs as they are, release the arms, and then extend the arms forward as if you are reaching out to someone. 5 breaths.

6. Lean into the front leg and slowly stand up right into Warrior III. 10 breaths. Remember to keep this pose active! Extend back through the heel; extend forward through the finger tips. Keep raising that back leg and don’t let anything sag.

7. “Airplane” the arms to the side, and then “barrel roll” into Half-Moon Pose. 10 deep Ujjayi breaths. You may even try to take the bottom hand off the ground and extend that arm forward.

8. Very slowly, lower back into Extended Side-Angle Stretch. The landing here should be light and controlled. Hold Side-Angle for 10 breaths. Again, keep this pose super active. Extend forward through the top arm, and cut the back foot sharply into the mat. Imagine a line of energy extending from the back heel all the way throught he tips of the forward fingers.

9. Now here comes the fun part. 5 rounds of Extended Side-Angle Stretch into Half-Moon, and back again, holding each pose for 2 deep breaths. Remember to move between the poses with lightness and control.

10. End up in Half-Moon. “Barrel roll” back into Warrior III. Just 5 breaths this time.

11. Bring the hands to the floor and come into Standing Split. Hold for 10 breaths. Try to take both hands to the ankle so that your leg is doing all the work in holding you up.

11. From Standing Split, either press up directly into a Handstand or kick up into a Handstand. Alternatively, just come straight back into Chaturanga.

12. Vinyasa. Repeat on the other side.

I’d love to hear your comments on this!

Make sure to sign up for the Ascent Adventure Consultants Newsletter to get more updates like this on a regular basis!

At Home Anaerobic Endurance Training

Here’s a great idea for at home anaerobic endurance training:

Fingerboard Moving Hangs:

1. You will need a hangboard/fingerboard mounted above a doorway. Rock Rings will work too.
2. Prop your feet up somehow…you’ll want to have your body at an angle…like you are climbing an overhanging route
3. Hang from the fingerboard and change hand positions every 2 seconds for 5 minutes. Rest for 5 minutes and do 2 more sets.
4. This will build great anaerobic endurance.

Yoga for Rock Climbing

Recently I read about the benefits of climbers doing Yoga. So over the past couple weeks I have started doing Yoga every day. I have noticed an exceptional change in my balance and in my core strength. I used to be pretty skeptical of Yoga, but now I am definitely in support of it and recommend that everyone give it a try if you want to improve your climbing ability, flexibility, and overall health!

I discovered a great blog on Yoga for Rock Climbers. Check it out, and happy Yoga’ing!

Ascent Climbing Training Tips #1

One of the most effective means of training stamina is to perform exercises that do the following:

• Increase Capillary Size
• Increase the Body’s Ability to Remove Lactic Acid from Muscles
• Build aerobic endurance
• Keep off excess body weight

Other than being intentional in sport-specific training (more details on that next week), training with running intervals accomplishes ALL of the above objectives.

Running Intervals

1. Choose a running route that will give you some elevation change (hills)
2. In the beginning, start with 30 minute sessions 4 times per week, eventually turning 2 of those sessions into 1.25 hour sessions. The goal is to really push yourself, so if you start in week 1 with 30 minute sessions, by the end of week 3 you should be pushing yourself to 1 hour sessions, and then 1.25 hour sessions by the end of week 4.
3. Start out your run with a 3 minute jog. Then run hard (at 90 percent of your max) for 5 minutes. Then back to a 3 minute jog, then 5 minutes hard, etc. Repeat this pattern for the duration of your run, allowing for a 5 minute jogging cool down at the end.
4. If you do this for a 10 week period, you will notice incredible climbing performance improvement, as well as increased all around health!

You can read more about this and other running ideas at the Running Blog posting on VO2 Max and Intervals.