Ojos del Salado Expedition Training Program
Climbing Ojos del Salado is a very difficult endeavor.
It could possibly be the hardest thing you’ve ever done in
your life. With that said, and with proper training, it could also
be
just another
day
in the life... As for any activity, to make it easier and more fun,
it is necessary to practice and train. With any training schedule
we’ll try to simulate the activity as much as possible. The
fitter and healthier you are at the beginning of the expedition will
make acclimatization much easier.
Be sure to stay hydrated while training. Hydration is one of the
biggest factors to successful acclimation. Your guide will be carefully
gauging your water intake throughout the trip. During the expedition
you will be drinking 4-6 liters per day. People usually have many
questions about altitude drugs. There are lots of theories and opinions
about their use. We will address this, but for now let’s just
say that drugs cannot replace proper training and a proper acclimatization
schedule.
We recommend
-
Try to maintain a pulse rate of 80% for 1/2 an hour during the
workout.
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Start training at least six months before your desired activity.
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Train at least four-five days per week.
-
Try to make it fun.
-
Mix it up (for example, running five miles
a day five days a week for six months isn’t necessarily
the answer).
-
Maybe run five miles one day and the next day put on a
60 lb. pack and do a hike with a lot of ups and downs.
-
It helps to do activities in which you are on your feet
for 12 + hours a day, work up to it.
-
It is very realistic that on some days it could take you
12 hours to go only a few linear miles (particularly summit
day).
-
Make sure those legs are in good shape. These
types of activities don’t
require a lot of upper body strength. It is mostly cardiovascular
and lower body intensive.
-
It is very important to be in good cardiovascular shape. Your lungs
play a very important role in the acclimatization process.
Good activities
-
Walk up and down hills, the steeper the better.
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Run up and down hills, the steeper the better.
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Walk or run up and down hills with a pack on of different weights,
depending on how far along in the training you are.
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Again, try to put in some 12 + hour days everyone in a
while, especially with a heavier pack on.
-
Road or mountain biking, but try to include plenty of hill
climbing, anything to get the respiration up.
-
I hear the stair master is good, but I know
that 1 1/2 hours on the stair master doesn’t come close
to a day in the mountains with a heavy pack. Try to mimic
reality.
-
If you have access to higher altitudes take advantage of
it.
-
Playing sports is a great way to stay in shape, but again be
sure to mix it up and put in some long days.
-
Personally swimming is one of my favorite training exercises.
If you can handle the repetition, it is a great low impact exercise.
It too, is a very cardiovascular activity. If you can swim for
1/2
hour - 1 hour at time, great, add that into your training program.
Bottom line
-
The more you do the easier the expedition will be for you, and
the more enjoyable.
-
While the summit isn’t the only goal
during an expedition, it is a big goal, so lets do what we
can to make that goal
a reality.
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If you are a 9 to 5’er, try getting
out before or after work or both and utilize the weekends.
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Everybody
joining our expeditions will be starting their training program
from a different point. If you have any
questions about training or the expedition
requirements contact any of our Guide staff.
General
Conditions & Reservation Form
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