2019
Training for Denali – what’s it all about?
Climbing Denali, like any high mountain, is a long journey not only a summit climb. It requires preparation, dedication, commitment. Training is at the center of the journey.
Training, for me, started officially in January. Before that, I was lightly training while recovering from my trail running race ankle sprain. Mike Tse, who coached me for ironman & Denali 2017 agreed to help me craft a training program that would put me in a position to withstand the brutal Denali requirements:
Weather conditions can be extreme with temperatures as low as -50C with winds up to and above 150km/h. Prolonged storms, high winds, intense sunlight. The environment includes large crevassed glaciers. The applicant will be wearing crampons on exposed and uneven snow slopes, and at altitudes of up to 6,190 meters. Pack weight could weigh up to 40kg at certain times during the expedition. (extract from the Alaska Mountaineering School medical form)
So on a ‘normal’ training week I do something of the sort:
Monday: 1hr walk carrying 25-30kg backpack – up my 31 floors building, elevator down to save the knees
Tuesday morning: 1hr cycling with Tritons triathlon club around Hong Kong’s hilly roads
Tuesday afternoon: 1hr strength training, deadlifts, squats, chest press, lunges, lat pull downs
Wednesday: 1hr30 run alternating 12 minute run and push ups, squats
Thursday: 1h30 cycling, hill repeats
Friday morning: 1h30 endurance swim with Swim Lab Asia, distance around 4km
Friday evening: 1h yoga with Sarah close to home (and pizza at Grappa’s after, nice weekly treat)
Saturday: 4hrs walk / hike in the Hong Kong mountains with 28-30kg backpack filled with jugs of water
Sunday: Rest & family day! brunch, walks with Oscar and Sarah, naps, movies
It varies between 10 to 14 hours of training per week. It sounds like a lot but every part of it is necessary to enjoy the expedition and have a strong mental.
