Mount Rainier Information

This section is dedicated to our (my brother Scean and my) planned trip to climb Mt. Rainier in Washington State. The climb is slated for June 22, 2005 via the Gibraltar Ledges. We will be climbing the mountain with several of our friends. As information is gathered, this site will be updated to display it. Below you will notice several tips and techniques which may help make your climb up Mt. Rainier more enjoyable.

Below, you will find a section titled "Conditioning," it covers the training information necessary to successfully (or at least attempt) summit Mt. Rainier. For further climbing related training information click here. Or, click here for a Rainier specific training routine.

Click here to see the topo maps for Mt. Rainier.
Click here to see some related pictures.
Click here to see some related links.
Click here to see the team information.
Click here to see the equipment necessary to climb Rainier.

Conditioning

Training to summit Mt. Rainier should begin 2 months prior to your ascent (3 months if you are out of shape). This conditioning training would include at least 1 hour of heavy cardiovascular training 3 to 4 times per week. Good examples of cardio training include: running, bicycling, hiking (with a 40-60 lb. pack), Elliptical Trainer, VersaClimber, stair climbing, and swimming. In addition to cardio workouts, you should still get in some overall weight training. If you are interested in a sample workout (which I am using to train for climbing Mt. Rainier) click here. And finally, if you are curious what a VersaClimber is, you can see mine here or visit http://www.versaclimber.com.

In addition to training, it also a good idea to start a high-carbohydrate diet one or two days before the climb. And, the symptoms of AMS (Acute Mountain Sickness) can be reduced by taking 250 milligrams twice a day of acetazolamide (or 500 milligrams slow-release once a day) at the start of the climb. Acetazolamide must never be taken by people with a known intolerance to sulfa drugs. 325 milligrams of aspirin 3 times a day can replace acetazolamide as an AMS symptom reducer. AMS can lead to HAPE (High Altitude Pulmonary Edema) or HACE (High Altitude Cerebral Edema) and both of these can lead to a coma and/or death. A gradual ascent (as opposed to quick) of the mountain can help reduce the symptoms. Finally, make sure you consume plenty of fluids.

Tips

Avoid Blisters:
Spray your feet with toughskin, a tacky spray used by athletic trainers. Then apply a silicone-based lubricant such as Hydropel. Mid weight wool socks also help.

Build a Fire When It's Wet:
Carry a few clean twigs inside the fuel bottle for your stove. When all else fails, use a few of the fuel-soaked sticks to jump-start a recalcitrant campfire.

Climb Higher:
Use the pressure breath and rest-step technique. Together the 2 techniques are the best way to minimize fatigue when you're trekking up a mountain. Inhale deeply as your foot comes off the ground, then use the force of stepping uphill to facilitate a complete exhalation, squeezing the carbon dioxide out and setting you up for another breath. To rest-step, drop the heel and completely straighten the leg with each step, which puts the weight on your skeleton and allows your muscles to rest momentarily.

Fight Altitude Sickness:
Along with ascending slowly and taking time to acclimatize, try the herb "ginkgo biloba", used by the Chinese for more than 5,000 years. Take 100 milligrams twice a day, starting a few days before your climb. No one knows why ginkgo helps, but in tests it reduces both the incidence and severity of AMS (altitude mountain sickness). The herb also increases peripheral blood flow, so your hands and feet may stay warmer.

Hypothermia:
Hypothermia occurs when body temperature falls and the body cannot produce heat as fast as it is being lost. The difference between mild and severe hypothermia is the core body temperature. Signs of hypothermia include: altered levels of responsiveness, uncontrollable shivering, cool to the touch abdomen. To care for Hypothermia:
contact emergency assistance, stop further heat loss, handle the victim gently, replace wet clothing, rewarm gradually. It is vitally important to remain in top physical shape, dress in layers (synthetic fabrics NOT cotton) and be aware of the body warning signals. Always keep a watchful eye on yourself and your teammates.

Keep Warm:
Insulate the outer with layers of wool, fleece, Gore-Tex, and so on. Keeping the metabolic inner furnace roaring takes huge amounts of fuel. This includes all the all the high-fat stuff you can't eat at home. Including granola bars, potato chips, high-fat freeze dried dinners and huge chocolate bars. Drink hot cocoa fortified with instant coffee, cream, and sugar. At the end of the day, if you pay attention to your internal thermostat you can simply get out of your wet clothes and sip some hot soup.