How I got fit to climb a mountain (02-May-2003)

John Sorensen lives in the north island of NZ. John has climbed with us for many years and over summer had a fantastic ascent of Mount Tasman (3498m) which is next to Mount Cook (Aoraki). We asked John to share his fitness formula with us.

 
"To have a safe and enjoyable climb for yourself and just as importantly for your guide it is essential to have a good standard of fitness. Below are the sort of things I do to get ready for a climb:
 
I go to the gym twice a week and lift weights. Squats, bench press and seated rows are probably the three main exercises to do if time is short. Squats build up the leg strength and good strength through the torso which is important when carrying a pack. It is nice to feel your body has good overall strength. I do at least three bike rides a week with one long mountain bike ride (2-3 hours) over hilly terrain which builds up legs and overall endurance. Swimming is a great exercise and is very easy on the body and I try and do this twice a week. I cannot do road running as my knees pack up but have been on a few runs through the bush and really enjoyed them. It is easier on the knees and develops good foot/eye coordination which is more than useful when climbing. I will probably be doing more of this in the future. 
 
For the couple of months leading up to a climb I start carrying a pack in the hills. I have a trek that has a net elevation gain of around 1200 vertical metres that I do at least every second weekend. I fill my pack with bottles of water increasing the weight to between 25/30 kilos for the walk up and then empty it out at the top so I don't blow my knees out on the way down. I have found that people who are really fit from running and biking struggle when they have to carry a heavy load as their body is just not used to it. I believe that it is really important to train to get the body used to carrying heavy loads. When you know you are feeling fit and strong you just know you are ready to go and will be able to cope with the climb and anything that the elements can throw at you. It is great to have this confidence that your body is going to perform, especially when mental attitude has so much to do with completing a successful climb.
 
There are lots of other things that you can do just while you are around the house. When doing the dishes or cooking dinner do leg raises while standing at the bench to build up the calves. While sitting watching TV have a rubber ball that you can squeeze to build up the forearms for rock climbing. You can also do sit ups and stretches at this time. Hang off the door frame to increase finger strength while the shower is warming up. If you work in an office block use the stairs and climb them on your toes to load your calves. There are lots of things you can do without actually doing alot.
 
Gee this sounds like a lot. The trick I suppose is to not overdo it and turn up really tired and wasted having left your best performance in the preparation. Monitor yourself!"