Mountaineering is an extreme activity that requires a great deal of physical, mental and technical preparation. In fact, it's not enough to be in good physical condition to climb the highest peaks; you also need to be mentally prepared to deal with the difficulties and dangers that can arise during a climb. Here we give you some advice on how to prepare yourself physically and mentally for a mountaineering race.
Physical preparation
First of all, it is advisable to come to the mountain a week before a climb to acclimatise to the altitude. Trekking at altitude helps to prepare the body for hypoxia and to adapt to the drop in oxygen. Altitude can cause headaches, nausea and fatigue. It is therefore important to acclimatise gradually to avoid these problems.
To succeed in a mountaineering race, it is essential to be physically prepared. To improve your endurance and stamina, it's important to work on your cardio and running. Similarly, it's crucial to be able to carry a heavy rucksack for several hours without tiring. To achieve this, we recommend hiking with a heavy rucksack. This practice helps to strengthen the muscles of the back and legs, as well as getting used to the sensation of carrying a heavy load.
Another tip for physical preparation is to do the Ruffler test . This test measures your level of physical fitness and detects any cardiac abnormalities. In fact, this test is useful for finding out whether you are physically ready for a mountaineering climb.
Ruffler test
To do this test, follow the instructions below:
1. Lie down for 5 minutes at rest. Take your pulse on your wrist or neck (note F1)
2. Do 30 squats in 45 seconds. Take your pulse (F2)
3. Lie down for 1 minute and take your pulse again (F3)
4. Calculate your Ruffier index: (F1+F2+F3) - 200 / 10
5. Interpret your result:
Fitness test
Take your pulse : count the number of heartbeats in 60 seconds.
Mental preparation
To succeed in a mountaineering race, you need to prepare yourself mentally as well as physically. You also need to know how you react to stress and be genuinely motivated. A mountaineering ascent can be stressful and requires a great ability to manage your emotions. It is therefore important to practise relaxation and meditation techniques to strengthen your resistance to stress.
It is crucial to know how to give up a climb if it is too difficult for you. In mountaineering, safety must always come first. So it's important to make rational decisions and not take unnecessary risks.
Technical preparation
Finally, technical preparation is important for a successful ascent. You need to know how to walk with crampons and how to use an ice axe. It's a good idea to take a mountaineering course with a professional guide to learn the basic techniques, or to take your first mountaineering course with DiscoveRent, where you'll have the opportunity to learn all these techniques.
The equipment
To find out exactly what you need to take with you, we invite you to read another article on our blog: Packing your mountaineering bag.
In conclusion, physical, mental and technical preparation are essential for a successful mountaineering race. It's important to take the time to prepare yourself to avoid accidents and injuries. By following this advice, you'll be ready to tackle the highest peaks in complete safety.
