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					                             Mt Whitney 2010 Adventure Preparation Packet




Mt. Whitney Adventure Preparation Packet

         July 31-August 6, 2010
                                                                                  Mt Whitney 2010 Adventure Preparation Packet

Dear Team,

Welcome to the Mt. Whitney Climb! This world class hike offers stunning views of the Eastern Sierra Nevada’s, the numerous alpine
lakes, 14,000 foot peaks, and an opportunity to summit the highest point in the contiguous 48, Mt. Whitney.

Our itinerary has been specifically designed to ensure your safety and success and is the only route that allows for proper
acclimatization. Our route enters from the western side of the mountain along the John Muir trail providing a much more gradual
summit attempt as well as the luxury of our private camps along the way.

Our success on this mountain, and all other adventure programs we offer, stems from our approach to preparation and fitness. We
believe your fitness, and your ability to endure the challenges of the adventure, are a direct result of your success and overall
experience. This approach has resulted in a 100% achievement record for Mt. Whitney climbers. To get our team prepared for the
climb we have strategically selected (3) training hikes in the Southern California area. These hikes increase in distance and elevation
gain as we get closer to our departure date.

For our out of state climbers we offer a detailed training package that will emulate the difficulty of the training hikes and ensure you
are prepared for this climb. In addition, we believe the equipment that we provide and recommend enables a much more
comfortable climb. We have gear review sessions prior to the climb making sure the entire team has all the appropriate attire..

On the mountain your support team includes two highly trained guides as well as mules to carry our heavy equipment throughout
the entire climb. This is an unbelievable opportunity to challenge yourself and experience Mt Whitney and Eastern Sierras with a
group of motivated individuals.

Kind Regards,




Kevin Jackson

Lead Guide




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                                                                                                                             Mt Whitney 2010 Adventure Preparation Packet



Table of Contents

The Adventure ........................................................................................................................................................................................... 4

Brief Itinerary ............................................................................................................................................................................................. 4

The Location ............................................................................................................................................................................................... 5

About Mount Whitney ............................................................................................................................................................................... 5

Detailed Itinerary ....................................................................................................................................................................................... 7

Topography of the Climb ........................................................................................................................................................................... 8

Accommodation ......................................................................................................................................................................................... 9

Insurance Information ............................................................................................................................................................................. 10

Meals........................................................................................................................................................................................................ 11

    Sample Menu....................................................................................................................................................................................... 11

Fitness Training ........................................................................................................................................................................................ 12

8 Week Training Program ........................................................................................................................................................................ 13

Cardiovascular & Strength Training Options ............................................................................................................................................ 14

    Hydration ............................................................................................................................................................................................. 15

    Post-Workout Nutrition ....................................................................................................................................................................... 15

Training Hikes........................................................................................................................................................................................... 16

    Preparation Hike # 1 – Mt Woodson ................................................................................................................................................... 16

    Preparation Hike # 2 – Cuyamaca Mountains – East Mesa Loop ........................................................................................................ 16

    Preparation Hike # 3 – San Jacinto – Marion Mountain Trail .............................................................................................................. 16

    Recommended Additional Training Hikes: .......................................................................................................................................... 16




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                                                                                 Mt Whitney 2010 Adventure Preparation Packet

The Adventure
The Mt. Whitney adventure is a 5 day hike through the Sequoia National Park reaching the summit of Mt. Whitney from the west.
The adventure begins just outside Lone Pine, California entering the park through Cottonwood Pass. This world class hike offers
stunning views of high alpine lakes, lush meadows, and multiple 14,000 foot peaks. We will make our summit bid on day three from
Guitar Lake, and with a short ascent, be back to base camp with plenty of time for a well deserved celebration. This is an
unbelievable opportunity to climb the highest point in the lower 48, at 14,505 ft.


Brief Itinerary


     Date      Day               Area             Overview


    7/31/10      1             Lone Pine          Arrive into Lone Pine for climb brief and group dinner


    8/1/10       2            Rock Creek          Load mules and hike 13 miles to Rock Creek camp


    8/2/10       3            Guitar Lake         Hike through Crabtree Meadow and up to Guitar Lake camp


    8/3/10       4            Guitar Lake         Leave early for summit and be back at camp by 2:30 - 3:00


    8/4/10       5            Rock Creek          Retrace tracks back to Rock Creek


    8/5/10       6             Lone Pine          Hike out to Cottonwood Pack Station and transfer back to hotel


    8/6/10       7           Travel Home          Travel back home or transfer to airport for out of town climbers




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                                                                                 Mt Whitney 2010 Adventure Preparation Packet

The Location



                                                                            N2&3




                                                                          N1&4




                                                                                                                   Enter & Exit



About Mount Whitney
Mount Whitney is the highest mountain in the contiguous United States with an elevation of 14,505 feet (4,421 m). It is located at
the boundary between California's Inyo and Tulare counties. The western slope of the mountain lies within Sequoia National Park
and the summit is the southern terminus of the John Muir Trail. The peak was named after Josiah Whitney, the State Geologist of
California. Mount Whitney is just 76 miles (122 km) west of the lowest point in North America at Badwater in Death Valley National
Park (282 feet (86 m) below sea level), and can be seen from points within the park, atmospheric conditions permitting.

First Ascent
As soon as Clarence King discovered Mount Whitney from the summit of Mt. Tyndall in 1864, the race was on to be the first to climb
it. King attempted the summit in 1871, with a small grant of $100, and reached the peak in a severe storm reducing the visibility of
the surrounding peaks, but was confident he had reached the summit of Whitney. As it turned out King, and his partner Paul Pinson,
had climbed Mt. Langley and was forced to make another summit attempt of Whitney on September 19, 1873. They did succeed,
however the peak had already been reached by the “Fishermen”: John Lucas, Charles Begole, and Albert H. Johnson on August 20,
1873. All members of the party were from the Owens Valley Region and due to their primary professions as fishermen the peak was
attempted to be renamed “Fishermen’s Peak”. Even with the first ascent by a group of Fishermen the name proposed by William
Brewer nine years before after the California Geologist Josiah Whitney remained.


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                                                                                  Mt Whitney 2010 Adventure Preparation Packet

Geology
The summit lies along the Sierra Crest and near many of the highest peaks of the Sierra Nevada. Water that falls to the west of the
crest flows into the Pacific Ocean and that to the east flows into the Great Basin. The eastern slope of Whitney is much steeper than
the western slope mainly because the entire Sierra Nevada is a result of a fault block that is analogous to a door: The door is hinged
on the west and is slowly rising to the east. The granite that forms Mount Whitney is part of the Sierra Nevada batholiths. In
Cretaceous time masses of molten rock that originated from subduction rose underneath what is now Whitney and solidified
underground to form large expanses of granite. In the last few million years the Sierra started to uplift enabling glacial and river
erosion to strip the upper layers of rock to reveal the resistant granite that makes up Mount Whitney today.

Geography

The summit of Whitney lies along the Sierra Crest and near many of the highest peaks of the Sierra Nevada. Water that falls to the
west of the crest flows into the Pacific Ocean, while that to the east flows into the Great Basin.[5] The peak rises 10,778 feet (3,285
m) or just over two miles above the town of Lone Pine in the Owens Valley below.

The estimated elevation of the summit of Mount Whitney has changed over the years. This is not due to the peak growing (although
it is). The technology of elevation measurement has become more refined and, more importantly, the vertical coordinate system has
changed. The peak was commonly said to be at 14,494 feet (4,418 m) and this is the elevation stamped on the USGS brass
benchmark disk on the summit. An older plaque on the summit (sheet metal with black lettering on white enamel) reads "elevation
14,496.811 feet" but this was estimated using the older vertical datum from 1929. Since then the shape of the Earth (the geoid) has
been estimated more accurately. Using a new vertical datum established in 1988 the benchmark is now estimated to be at 14,505
feet (4,421 m).




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                                                                                 Mt Whitney 2010 Adventure Preparation Packet

Detailed Itinerary
Day 1- Saturday July 31, 2010: Meet in Lone Pine in the early afternoon. We will transfer from the airport and arrive at the Comfort
Inn in Lone Pine in the early evening. We will have a climb brief, pack sorting, and route instructions prior to dinner out on the town.
Meals: Not included

Day 2- Sunday August 1, 2010: With an early start we will enjoy a continental breakfast at the hotel before we depart for
Cottonwood Pack Station. Our drive will take us approximately 40 minutes up to 10,000 ft. After loading the mules we will begin our
trek toward Mt. Whitney beginning with a climb over Cottonwood Pass situated at 12,126 ft. and our first experience at altitude. We
will descend down to our camp at just above 9,000 ft. We will have approximately 13 miles on the trail to our camp at Rock Creek
entering the Sequoia National Park. We will have spectacular scenery overlooking numerous alpine lakes and rushing streams.
Meals: Full board basis (B, L, D)

Day 3- Monday August 2, 2010: After a good breakfast at camp we will begin with a climb over Guyot Pass and our second
acclimating test to 10,958 ft. before we drop down into Guyot Flat and Crabtree Meadows. This is an 8 mile day concluding at Guitar
Lake where we will stage for our summit attempt. We will camp at 11,500 feet surrounded by the numerous 14,000 foots peaks.
Meals: Full board basis (B, L, D)

Day 4- Tuesday August 3, 2010: We will begin the day with an early start and a hot breakfast, plenty of water and one final pack
check prior to making the trek up to the summit. Our climb is approximately 4.8 miles to the summit with numerous switchbacks
leading us to the highest point in the lower 48. After we summit we will have time to enjoy the surrounding views overlooking the
Owen Valley to the east and the vast forests and lakes to the west. With an early start we will have plenty of time to descend back to
camp for a well deserved dinner and celebration.
Meals: Full board basis (B, L, D)

Day 5- Wednesday August 4, 2010 We will retrace out steps back through Guyot Flats and into our initial camp at Rock Creek. This is
a shorter day on the trail and with an early start we will have a chance to relax and enjoy our final camp site. The trail is primarily
down hill with a final push over Guyot Pass before we descend back to Rock Creek.
Meals: Full board basis (B, L, D)

Day 6- Thursday August 5, 2010: This will be our final day on the trail and with an early start can be back to the trailhead for a late
lunch and plenty of time to shower and enjoy the night after our amazing adventure. The trail is predominately up hill with plenty of
spectacular view on our way out of the park.
Meals: Half board basis (B, L)

Day 7- Friday August 6, 2010: Check out of the hotel and transfer back home. For our out of town climbers we will transfer back to
the airport for an evening departure.
Meals: Continental breakfast before departing home



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                                                                                Mt Whitney 2010 Adventure Preparation Packet

Topography of the Climb


Days 1 & 5 – Cottonwood to Rock Creek: This is a 13 mile day finishing in a spectacular camp site along side the creek.




Days 2 & 4 – From Rock Creek to Guitar Lake: This is an 8.5 mile day finishing at Guitar Lake and stunning views of the basin




Days 3 – Summit Day: This is a 7 mile day leaving early and reaching the summit around 11 am.




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                                                                                  Mt Whitney 2010 Adventure Preparation Packet

Accommodation
Expedition members stay at the Comfort Inn in Lone Pine, CA. The information for this hotel is as follows:

1920 South Main St.
Lone Pine, CA 93545
Phone: (760) 876-8700 Fax: (760) 876-870
The Southern Terrain will organize your accommodations for the first and last night of our
climb. The Comfort Inn has Wi-Fi connection as well as a continental breakfast every
morning. The Inn has a fantastic view of Whitney from the lobby and a common area,
known as the Whitney Room, where we will have our climb brief and go over our gear and
what to expect the next morning. We will be able to leave our personal bags at the hotel so
we can clean up and use their facilities upon our return.




On the Trail

Our accommodations on the trail will be in double share tents that we will set up for the group upon arrival to each camp site. These
sites are pre-established and have plenty of water and places to sit. If you have your own tent, or would like a single, please let us
know prior to departure.




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                                                                                              Mt Whitney 2010 Adventure Preparation Packet


Insurance Information
Your safety is our primary concern at The Southern Terrain. With this in mind, we require all participants to have insurance that
covers them for the types of activities we will encounter while on the Mt. Whitney Adventure. We also require that each participant
verify with their health care provider that a medical evacuation in remote areas is covered. If medical evacuations are not part of
your insurance plan, we can arrange this type of coverage for you. Travel can mean encountering the unexpected; ranging from the
inconvenient to a truly serious emergency. Travel protection plans offer comprehensive benefits to meet the challenges of travel
and help you enjoy a worry-free trip. Should you have any difficulty while purchasing insurance or have any questions please give us
a call on (858) 309-2311.

Adventure Travel and Insurance

A common question when purchasing insurance is whether the extreme activities (i.e. rock / ice climbing, rope work, ice axes, or
rappelling) are covered by the Travelex insurance policy. If your program includes these activities you will be required to purchase
the Adventure Upgrade for $35. When purchasing your travel in insurance please be sure to do so within 21 days of departure in
order for your cancellation policy to be effective for pre-existing conditions. Cancellation insurance for pre-existing conditions will
not be covered within 21days of your departure date.

Note: Please purchase your travel insurance within 21 days of departure to qualify for Bankruptcy / Financial default protection (If
trip cancellation /interruption is purchased) as well as the pre-existing condition limitation waiver for your initial trip purchase.

Example of Travel Plus Benefits as of May 2009

 Benefits (per person)                                Amount of Coverage
 Trip Cancellation                                    Trip Cost ($50,000 limit)
  Trip Interruption                                   150% of Trip Cost ($75,000 limit)
  Trip Delay / Missed Connection                      $1,000
  Itinerary Change                                    $250
  Medical Expense                                     $500,000
                                                      Included in Medical Expense
  Medical Evacuation / Repatriation
                                                      benefit level
  Baggage                                             $2,500
  Baggage Delay                                       $600
  24 Hour AD&D                                        $25,000
  Common Carrier AD&D                                 $50,000
  Rental Vehicle Damage                               $50,000
  Travel Assistance & Concierge                       Included
Optional Upgrade
  Flight Accident                                     $300,000 / $500,000 / $1 Million

*Certain conditions, limitations and exclusions apply. For full details, please consult the
Evidence of Coverage and applicable Amendment Rider below.




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                                                                                    Mt Whitney 2010 Adventure Preparation Packet

Meals
All your meals have been prepared and planned by a nutritionist to provide you with the optimum amount of energy for the climb.
We are able to cater to most dietary restrictions and pride ourselves on our meals we provide throughout the experience. Below is a
sample menu we have used before for this program for your reference.

Sample Menu

Day One
Breakfast: Breakfast Scramble Burritos served with Chicken Apple Sausage Eggs, tomato and basil wrapped in a tortilla served with
warm sausage
Lunch: Tortellini pasta salad, French rolls, butter and apple chips
Dinner: Greek chicken Feta Wraps served, Rice pilaf, hummus, pita bread and kalamata olives
Dessert: Seven Layer Bars


Day Two
Breakfast: Continental breakfast - An assortment of bagels and warm croissants served with cream cheese and smoked salmon,
Strawberry jam and Apricot Preserves and Fresh fruit
Lunch: Chicken salad sandwich made with chicken, roasted pecans and dried cherries and apples Pita chips
Dinner: Mediterranean Pasta - linguine, artichoke hearts, sundried tomatoes, capers, pinenuts and parmesan cheese
French bread and olive tapenade
Dessert: Chocolate Chip Cookies


Day 3
Breakfast: Homemade granola served with milk or soymilk apples
Lunch: Smoked gouda, cheddar cheese, whole-grain crackers, salami, roasted nuts, cucumbers and bell peppers Dried pineapple and
apricots, Apple chips
Dinner: Tortilla chips served with salsa, Chicken fajitas - tortillas, chicken, red onions, bell peppers, black beans
Dessert: Brownies


Day 4
Breakfast: Hot Oatmeal served with walnuts, raisins, coconut and brown sugar
Lunch: Tuscan-Style Wraps - salami, mozzarella cheese, sundried tomatoes, basil, artichokes, maui onions and italian dressing, Pears,
Sun-Chips
Dinner: Pad Thai served with Shrimp and Tofu Naan bread and Peanut dipping sauce
Dessert: Organic Chocolate, peanut butter, marshmallow cream and graham crackers




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                                                                                               Mt Whitney 2010 Adventure Preparation Packet

Fitness Training
The Southern Terrain views your training and preparation as essential to successfully completing any adventure program. Your
training is personally customized for each adventure. The training will simulate the types of activities we will encounter on our
adventure and provide the appropriate skill set and techniques.

Several of our adventure programs are both physically and mentally challenging and will require a certain level of endurance and
fitness to complete. Therefore, it is our commitment to you that through our adventure training programs you will be adequately
prepared to summit Mt. Whitney while enjoying the process.

To assist in getting started with your training program we have put together a potential week using the 8 week program listed on the
page below. Using weeks 1 & 2 as a guide we have broken out the daily activities and exercises.


                                                                                               Hiking                                   Total Days
                Cardiovascular                Strength              Stretching                                  Pack Weight
                                                                                              Distance                                  Committed
                  2 X Per Week              2 X Per Week            4 X Per Week          1 X Per Week               5 lbs.                 5 days

                                                                  10 Minutes Pre &
                 40 Minutes Total       Workout 1: Upper Body                                  6 Miles                                2 = Stretch/Cardio
                                                                   Post Workout                                Try carrying your
 Weeks                                                                                                         pack you will be
              5 Warm up/30 Cardio/5                               Hold Each Stretch
  1-2              cool down
                                        Workout 2: Lower Body
                                                                  for 30-60 Seconds
                                                                                          Elevation Gain      using for the climb    2 = Stretch/ Strength
                                                                                                                 as well as the
                                         Both Workouts: 10                                                    boots you plan on
                                        minutes of abdominal      Option: 1 X Yoga             500 Ft.             wearing.                 1 = Hike
                                                work


Below is a sample routine for weeks 1 & 2. For strength training try to do 3 sets of 10-12 reps for the exercises indicated below.

                        Mon                      Tues             Wed                 Thurs                        Fri               Sat          Sun
                                                                          Incline Treadmill 40 min.
                Elliptical Machine 40
 Cardio                                                                   (5 warm-up, 30 on incline
                min. (5 warm-up, 30
 Training                                                                 of 5 or higher, min. speed
                workout, 5 cool down)
                                                                          of 3.6mph, 5 cool down

                                         Upper Body: 3 X                                                 Lower Body: 3 X lunges,
                                         shoulder press 3 X                                              3 X Squats, 3 X leg
 Strength
                                         Chest press 3 X back                                            extensions, 3 X
 Training                                extensions, 3 X Tricep   Free                                   hamstring curls, 3 X calf   Free
                                         Kickbacks                Day                                    raises)                     Day


 Stretching     10 minutes pre & post    10 minutes pre & post            10 minutes pre & post          10 minutes pre & post


                                                                                                                                             6 mile hike with
 Hiking                                                                                                                                      an elevation
                                                                                                                                             gain of 500 ft


Here are some tips on how to create your weekly work out schedule:

     1.   Try alternating cardio training with strength training.
     2.   Incorporate cycling, spinning, trail running and other cross training activities in lieu of your typical cardio exercises
     3.   Do at least 3 sets of each strength training exercises with 10-12 repetitions
     4.   Stager your rest days so you are not taking them back to back

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                                                                                       Mt Whitney 2010 Adventure Preparation Packet

8 Week Training Program


                                                                                    Hiking                                Total Days
         Cardiovascular                  Strength               Stretching                         Pack Weight
                                                                                   Distance                               Committed

            2 X Per Week                2 X Per Week            4 X Per Week      1 X Per Week          5 lbs.                5 days

                                                              10 Minutes Pre &
          40 Minutes Total         Workout 1: Upper Body                             6 Miles       Try carrying your    2 = Stretch/Cardio
                                                               Post Workout
Weeks                                                                                              pack you will be
 1-2      5 warm up/30                                        Hold Each Stretch                       using for the
                                   Workout 2: Lower Body                          Elevation Gain                       2 = Stretch/ Strength
        Cardio/5 cool down                                    for 30-60 Seconds                     climb as well as
                                 Both Workouts: 10 minutes                                           the boots you
                                                              Option: 1 X Yoga       500 Ft.       plan on wearing.          1 = Hike
                                     of abdominal work

            2 X Per Week                2 X Per Week            4 X Per Week      1 X Per Week          10 lbs.               5 days

                                   Workout 1: Upper Body      10 Minutes Pre &
          50 Minutes Total                                                           8 Miles       Try carrying your    2 = Stretch/Cardio
                                       (add 2 -5 lbs)          Post Workout
Weeks                                                                                              pack you will be
 3-4      5 warm up/40             Workout 2: Lower Body      Hold Each Stretch
                                                                                  Elevation Gain      using for the    2 = Stretch/ Strength
        Cardio/5 cool down             (add 5- 10lbs)         for 30-60 Seconds
                                                                                                    climb as well as
                                 Both Workouts: 10 minutes                                           the boots you
                                                                  1 X Yoga           1000 Ft.      plan on wearing.          1 = Hike
                                     of abdominal work


            3 X Per Week                2 X Per Week            4 X Per Week      1 X Per Week          10 lbs.               6 days


                                   Workout 1: Upper Body      10 Minutes Pre &
          60 Minutes Total                                                          10 miles                            3 = Stretch/Cardio
                                 (same weight as weeks 3/4)    Post Workout                        Try carrying your
Weeks                                                                                              pack you will be
 5-6                                                                                                  using for the
          5 warm up/ 50            Workout 2: Lower Body      Hold Each Stretch
                                                                                  Elevation Gain    climb as well as   2 = Stretch/ Strength
        Cardio/5 cool down       (same weight as weeks 3/4)   for 30-60 Seconds
                                                                                                     the boots you
                                                                                                   plan on wearing.
           Note: Intensity        Option: Body Pump or Lift
                                                                  1 X Yoga           2000 Ft.                                1 = Hike
             Increasing                     Class
                                                               4 X Per Week
            3 X Per Week                2 X Per Week           With Strength      1 X Per Week          15 lbs.               6 days
                                                                  Training
                                   Workout 1: Upper Body      10 Minutes Pre &
          50 - 60 minutes                                                           12 Miles                            3 = Stretch/Cardio
                                    (option to add 2 lbs)      Post Workout
Weeks                                                                                              Try carrying your
        5 warm up/ 40 mins.
                                                                                                   pack you will be
 7-8    high intensity cardio/
                                 Workout 2: Lower Body (add   Hold Each Stretch                       using for the
          option of 10 mins                                                       Elevation Gain                       2 = Stretch/ Strength
                                          2-5 lbs)            for 30-60 Seconds                     climb as well as
          moderate/5 mins
                                                                                                     the boots you
              cool down
                                                                                                   plan on wearing.
          Note: Challenge         Option: Body Pump or Lift
                                                                  1 X Yoga           3000 Ft.                                1 = Hike
             Yourself!                      Class




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                                                                                  Mt Whitney 2010 Adventure Preparation Packet

Cardiovascular & Strength Training Options
WEEKS 1 &2 (40 minutes total)         DESCRIPTION
JOGGING                               5 minute walking warm-up, 30 minutes jogging, 5 minute walking cool down
OUTDOOR CYCLING                       40 minutes cycling with moderate intensity
ELLIPTICAL MACHINE                    5 minute warm-up, 30 minutes at a minimum of Level 5 on machine, 5 minute cool down
                                      5 minute warm-up, 30 minutes on incline of 5 or higher, min. speed of 3.6mph, 5 minute
INCLINE TREADMILL
                                      cool down
WEEKS 3 & 4 (50 minutes total)
JOGGING                               5 minute walking warm-up, 40 minutes jogging, 5 minutes walking cool down
OUTDOOR CYCLING                       40 minutes of moderate intensity with 10 intervals increasing pace for 1 minute
                                      5 minute warm-up (level 3/4), 40 minutes ranging level 5-7, then 5 minute cool down
ELLIPTICAL MACHINGE
                                       (level 2/3)
                                      5 minute warm-up, 40 minutes on incline of 6 or higher, min speed 3.5mph, 5 minutes
INCLINE TREADMILL
                                      cool down
WEEKS 5 & 6 (60 minutes total)
                                      5 minute warm-up, 50 minutes jog, adding in short burst of increased speed, 5 minutes
JOGGING WITH INTERVALS
                                      cool down
OUTDOOR CYCLING                       60 minutes of moderate to intense cycling, integrating hills if possible
INDOOR CYCLING                        60 minutes "spinning" or indoor cycling class
ELLIPTICAL TRAINING                   5 minute warm up, 50 minutes med-high intensity (level 5-8), 5 minute cool down
INCLINE TREADMILL                     5 minute warm-up, 50 minutes incline ranging 7-10, min. speed 3.6mph, 5 minutes cool down
CARDIO KICKBOX CLASS                  60 minutes class
WEEKS 7 & 8 (50 - 60 minutes total)
                                      5 minute warm-up, 50 minutes jog, adding in short burst of increased speed, 5 minutes cool
JOGGING WITH INTERVALS
                                      down
OUTDOOR CYCLING                       60 minutes of moderate to intense cycling, integrating hills if possible
INDOOR CYCLING                        60 minutes "spinning" or indoor cycling class
ELLIPTICAL TRAINING                   5 minute warm up, 50 minutes med-high intensity (level 5-8), 5 minute cool down
INCLINE TREADMILL                     5 minute warm-up, 50 minutes incline ranging 7-10, min. speed 3.6mph, 5 minutes cool down


 Upper Body                                                        Lower Body

 Shoulder Press:                                                   Lunges:


 Chest Press:                                                      Squats (Hip Width):


 Back extensions:                                                  Squats (Wide Leg):


 Bent over row:                                                    Leg extensions:


 Tricep kickbacks:                                                 Hamstring Curls:


 Crunches:                                                         Calf Raises:

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                                                                                   Mt Whitney 2010 Adventure Preparation Packet

Hydration


It is crucial for us to emphasize the importance of regular fluid consumption during your training.

1. In blood, it helps transport glucose, oxygen and fats to working muscles.
2. It eliminates waste products.
3. It absorbs heat from working muscles.
4. It regulates body temperature>
5. It lubricates joints and cushions organs and tissues.

Just remember that the longer and harder you work, the greater your risk for dehydration. In fact, it only takes a 2% loss of body
weight in water for performance to suffer. We recommend the following:

1. Plan to hydrate regularly throughout the day before, during and after training.
2. If you plan to train for longer than 60 minutes, bring some Gatorade, Powerade or All Sport along.
3. Aim for 16 ounces of water for every 45 minutes of training.
4. Don’t over hydrate. If you are urinating frequently with little or no color then do not consume as much water. Over-hydrating can
lead to a serious condition called hyponatremia (your body fluids become diluted and your sodium levels drop to dangerously low
levels.)

Post-Workout Nutrition
Recent research has found that refueling your body immediately after a workout is most effective when you consume a food that
has a ratio of 4:1 carbohydrates to protein. A great example of this is a glass of chocolate milk. This combination of carbohydrates to
protein will help replenish your glycogen and enhance protein building.

Energy Bars

Though we don’t recommend using energy bars as a meal replacement, we do encourage you to keep them handy during your
training period. Aim for bars that have around 200 calories and also have some nutritional value. We recommend the PURE Bar sold
at Trader Joes, Balance Bars, and Luna Bars. The Clif Bar is also a great snack if you are looking for something all natural and higher in
calories (250 calories.)

Conclusion

In closing, think of your body as a vehicle for getting you to the top of Mt. Whitney. Would you like to be a Pinto filled with low
quality fuel or a Land Rover filled with the best fuel out there? If you nourish your body well during your training process (and for the
rest of your life) you will feel the difference. Good luck!




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                                                                                  Mt Whitney 2010 Adventure Preparation Packet

Training Hikes
The training hikes for the Mt. Whitney climb are designed to prepare you for our days on the trail leading up to our summit bid. Each
hike has been selected to gradually increase in elevation gain and distance covered. The hikes are designed to have everyone on the
team experience a typical day on the trail as well as bring everyone together before hand.

Preparation Hike # 1 – Mt Woodson

Distance: 7.0 Miles Round Trip
Elevation Gain/Loss: 2300’/2300’
Location: At the end of Lake Poway Rd. inside Lake Poway Recreation Area
Directions: From I-15 take exit 24 for Rancho Bernardo Rd. heading east. Rancho Bernardo Rd. turns into Espola Rd. after
approximately 1.5 miles. Continue on Espola Rd. and turn left at Lake Poway Rd. heading east. After about .5 miles enter into the
Lake Poway Recreation Area and make a left into the first parking lot by the lake.


Preparation Hike # 2 – Cuyamaca Mountains – East Mesa Loop
Distance: 10.5 Miles Round Trip
Elevation Gain/Loss: 1300’/1300’
Location: Mile 4.9 on Highway 79
Directions: Follow Highway 79 15.2 miles south from Julian or 7.6 miles north from I-8 at Descanso to reach the large parking area
just south of the Sweetwater River Bridge. The trailhead is located at mile 4.9 according to the Highway 79 mile marker.


Preparation Hike # 3 – San Jacinto – Marion Mountain Trail
Distance: 11.0 Miles Round Trip
Elevation Gain/Loss: 4800’/4800’
Meeting Time: TBD
Location: Marion Mountain Camp Ground off CA-243 approximately 6 miles past Idyllwild.
Directions: Take I-15 heading north take the CA-79 exit towards Indio/Temecula. Turn right at CA-79 and stay on that for
approximately 18 miles. Take a left at CA-371 and stay on that for approximately 21 miles. Turn left onto CA-74. Make a slight right
onto CA-243 into Idyllwild. Go through Idyllwild until you get to a sign, approximately 6 miles past Idyllwild, that says Rock Creek
camp ground and Marion Mountain camp ground.


Recommended Additional Training Hikes:
Palomar Mountain – Oak Grove to High Point
Mt. San Gorgonio – San Bernardino National Forest – Vivian Creek Trail
* Please contact us for information on these hikes as well as routes, directions, and what to bring with you.



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