Mt. Whitney Portal Store & Hostel Forums General Mt. Whitney Portal Store Message Board Reality and Conditioning

I have read books and have attended meetings at REI on the subject of conditioning. What I'm asking for are responses from people who have actually climbed Whitney to see what reality really is. I'm 57 and am not taking this lightly but am just trying to find out what it really takes. I live at sea level and have been hiking locally and in the Mt Baldy area. I'm planning on 3 days going up since I like to go easy and check things out so...what would you folks suggest.
Thanks.

All kinds of people with all kinds of fitness make it up and back. Generally those with the higher fitness level have more fun of it.

I always tell people that one indicator is if you can jog for 20 minutes and talk for the entire time with a companion, then you are probably going to be just fine.

If you can find enough stairs to spend some time on you will even be better off. I suggest using stairs to find what uphill speed you are comfortable with. That speed is usually slower than you would like. The idea is to inhale on one step up and exhale on the other step up. Set a slow enough pace going up the stairs such that it is uncomfortable but so that you can go for 15 minutes (longer is better). About 10 minutes into it, check your heartbeat. It should be around 80% (using a 'how you feel' test) of whatever your max is. The age calculation thing is too soft a measure. You are looking for that elevated heart rate YOU can maintain for a relatively long time. This is a truer measure of your fitness level.

Going up the stairs, if you need more air, simply slow the pace until you can make it 15 mins without throwing a rod - still aerobic not anaerobic gasping. On the trail, make the steps shorter (for more oxygen) but keep the inhale/exhale tempo to maintain that heart rate. This will force you to go slower the higher you go. That's good.

When you get to where you are doing a complete respiration cycle for every step, you probably will have wished that you had spent a few more minutes on the stairs before you got where you are now. You are probably still ok, but you aren't feeling that good about all this

Its part aerobic fitness part mental fitness and a will to make it up there. Expect a hump mentally and physically around 13,500 feet. It seems to get more difficult for some there for a short while.

I live @ 475' above sea level. I'm 44 and very fit. I jog 5 days a week, with a 10 mile long run once a week. The only other training I did prior to summiting Mt. Whitney last month was some local hiking (in Dallas) with very small hills and a loaded backpack with about 25 pounds. I had heard that if you can run 10 miles, then Mt. Whitney will be no problem. I did have a hard time eating while I was above 13,600'. Felt a little bit nauseated @ the summit. My feet were the only part that really hurt at the end of the hike. We hiked from the portal to Trail Camp. Slept there and then hiked to the summit on day 2, then back down to trail camp, where we packed up our stuff and hiked back down to the portal. Day 1 took 4.5 hours and day 2 took 12 hours.

I am 53 years old, live at about 450' in North Carolina. I am making my first trip to Whitney next week, so I am in a very similar situation. I run 5 miles every other day, and climb 40 flights of stairs 2 or 3 times per week. I also intend to get to Whitney a few days early to acclamate to the altitude. I plan to day hike 2 days around Horseshoe Meadows/Cottonwood Pass (over 10,000 feet). Then I plan to camp at Whitney Portal for 2 nights (@ 8,000 feet) with a day hike to Lone Pine Lake (10,000 feet). My first day on the Main Trail, I will hike to Outpost Camp (10,000 feet) or Trail Camp (12,000 feet) for the night. The next day, I will summit (hopefully) and return to my base camp for the night. I will then hike out the next day. From reading posts on this site, both conditioning AND acclamation are very important to your having a fun and successful trip.

What dates are you planning on being on the Main trail?

My daughter and I are planning to leave the portal on the 28th, spend the night at trail camp, summit on the 29th, again spend the night at trail camp and return to the portal on the 30th.

Gary, you and I are of the same (fine) vintage. My normal training regimen got me up to the top of Whitney back in '01 and let me keep up (mostly) with a bunch of 16-19-year-olds for 100 miles out at Philmont last summer.

I live near St. Louis, MO, about 500' above sea level. My normal routine consists of 2 miles of walking 3x/week, at a 13-14 minute/mile pace. One day I spend 30 minutes on my Nordic Track and one day I swim abou 8/10 mile in 30 minutes. I'll occasionally bump that up when there is a challenge program at the local rec center, like the pseudo-Iron-Man challenge (do an Iron Man incrementally over 30 days) I just finished. That took my usual routine plus 112 miles of biking over a 4-week period. They also do a 10,000-step-per-day challenge at work once a year and I do that as a way of going from 5x/week to 7x/week exercise.

TJ311 and docdiamond follow more rigorous programs than I do, and more power to them, but don't be scared off if you're shy of their level of fitness. You're planning a multi-day trip (like ours was in '01), not a 22-mile, 12,000' dayhike, so you'll be able to take a bit more time and catch your breath along the way.

Assuming you hike to Outpost, then to Trail Camp, your long day will be your summit day (5 miles, 5,000' gross) so plan on an early start and a day pack with just the necessities and you should do fine.

I'm looking forward to my last 8 or 9 state highpoints (still not sure whether McKinley fits within my risk profile) so I'm not quitting any time soon. I hope to go back out to Whitney one of these days and re-shoot my summit panorama now that I have better equipment and more experience with VR pans. When I do, it'll likely be the same sort of itinerary as '01, Portal to Trail Camp, summit the second day, back to Portal the third. No reason to burn out any faster!

Good luck, climb safe and enjoy the view!

If you have the time, try doing a leisurely day hike to Trail Camp (and back) before your big hike and see how your body reacts. (It is easy to get no-show permits for day hikes). Most health related issues occur above Trail Camp because of the altitude. Too many people try to put all their eggs into one hike and end up suffering as a result. It should not be an ego thing.

By "3 days up" do you mean one day to Outpost, one day to Trail Camp, one day to summit?

If this is the case, then you've made a decision that will greatly increase your odds of a successful and enjoyable trip. This will give you a good chance of acclimating to the altitude. And the altitude is one of the main obstacles on Whitney.

Take it easy, pick a pace you can maintain, don't jack-rabbit.
Eat and drink plenty, even if you don't feel like it. Force yourself. Maintain hydration.
Pay attention to what your body is saying. Don't play around with altitude sickness! If in doubt head down.
Pick a turn-around time and stick to it. The mountain will always be there for a second try. We all want you to be able to come back a second time.
Start as early as you can on your summit day. That way you don't have to hurry. You can maintain your pace if it's slow. You also don't want to be near the summit if there are any afternoon thunder storms.

Take care, and enjoy your trip!

Damn another geezer doing this thingy. I will be 57 in October, I think. Here are my ideas, for what they're worth...

Train to go 6 miles, +3,600' form 8,360' to 12,000' and rest will take care of itself. What I do is try to build aerobic capacity to make up for the lack high elevation training opportunities in SoCal. This means running at 80%+ max. heart rate 35 minute two or three times a week and hiking 7 to 12 miles one weekend day at between 70 and 80% of max. heart rate. It works for me.

Also, going to the Sierra and backpacking above 11,000' for a weekend to familiarize yourself with what is expected is a real plus.

Go to my website for more details.

Gary,

I live at sea level and climbed Mt Whitney last year at the age of 58. It was the first mountain I had ever climbed. The experts will tell you to vary your routine and intensity in training. Here's what I did:

Fairly heavy aerobic training: I would run 4-5 miles three times a week. At least once a week I would shorten the distance slightly and insert some sprints (80 yards). Every two weeks I would extend the distance about 20% up to 6-7 miles. I swam once a week for about 2000 meters, using a different swim pattern each week. I biked once a week for 45 minutes.

Gym work: I went twice a week with sessions lasting 1:15 -1:45. I divided the body in half and worked each half weekly. Sometimes I gave myself an "easy" work out, not always a killer. I used the stair-stepper and eventually started wearing my backpack. I increased the weight until it was my climbing weight. Lots of gym rats look at you funny, but it worked for me.

Hiking: I hiked my neighborhood with a backpack and trekking poles. I would do this on the same day of my run/swim/gym, trying to teach the body it had to get stronger. I looked so ridiculous with all this mountain gear(I'm in the Florida Keys) that I would go out at night so fewer people would see me.

Equipment: Do some serious break-in with all your gear. You don't want to be discovering how to pack your bear cannister on the way to Trail Camp. Figure out your methods where it's easier to experiment. I had new trail runners and hiking boots and put over 100 miles on each pair before I headed off. Something as simple as socks needs to be sorted out before your trip. Make your mistakes at home, not at 13,000 feet.

Acclimatization: At least as important as conditioning. I had never been climbing at altitude. So I started at Lake Tahoe (6.5) and gradually worked to higher levels as I travelled south. I climbed White Mtn (14.2) two days before Whitney. Most importantly, I went to some good places and all the acclimatizing was actually fun. Also, see the Orientaion Notes, lots of good info here.

Your Plan: Still not sure how to tackle the mountain, I went conservative. Since I had already acclimatized, I went up to Trail Camp for first overnight. Second day was summit and overnight at TC again. Third day was pack, descend, and eat a burger. The first day was hardest, with each day becoming easier.

Results: I have never been atheltic, but had absolutely no problem during any phase of climbing Whitney. It felt pretty good to be passing some 20 year-olds. At the summit I felt as good as in my back yard. In truth I probably overtrained a little, but that's a good way to error.

My biggest suggestion is to learn how your body reacts to all of this. Practice with your gear, vary your training, and see what happens. For example, I drink far less water than most people. I'm not small (175 pounds) but I can put out a decent effort with about 1/2 the water others will tell you. This I found out in training (you may be just the opposite and need more). Can you sleep well in a tent, how does that daypack feel, can you handle dehydrated food, ... you'll only know by practicing.

Finally, do not consider it a failure if you don't summit. A wise man told me that the summit is the icing on the cake; never a guarantee, regardles of your skill. I didn't understand this concept until I got involved, but serious climbers will understand.

Most importantly ... have fun.

LonePalm

Here's some advise from someone that didn't make it...yet. The altitude messed me up, I'm in my mid-40's.

Since you're in Southern California. Do Baldy via the Ski Hut several times. It's a nice warm up although Whitney is much harder.

The altitude got me because I pushed myself too hard and I listened to too much advice about turn around time. If the weather is good, a turn around time is over rated.

The first time I tried the main trail, I made it to about the top of the switchbacks and was worn out, but really turned around becasue I was worried about getting up to late. I had not acclimated and was move slower than some, but had I gone on I could have been up by 3 or 4 p.m. The weather was great. Time two was an overnight hike and I camped at Trail Camp. My pack was heavier than the day hike pack and I exerted too much day 1. I felt awful.

Next year is trip 3 and my plan is to take my time. In my opinion the level of conditioning is important, but not getting phyched out is more important. I've learned that I need to put away my competetive mind when I hike. I might be slower, but I have more fun.

Oh yes, getting acclimated is very important.

In summary, practice by hiking, pace yourself, acclimate and don't give up because the mountain isn;t going anywhere.

Gary,
I'm a little less wise than you (I'm 54), but this is how I successfully summited 2 years ago for the first time in August '06:
Started doing 3-4 mile walks in the spring, and then found out in June on a backpack trip up Big Pine Canyon that I was not in good enough shape; 4 miles about killed me. After that I started running 2-3 times a week, working up from 3 miles at a time to 6 miles at least once a week, and using an elliptical machine on the mountain setting a couple times a week. One month before Whitney, I backpacked Yosemite for 3 nights with the same gear I planned to use- 15 miles round trip up to 10,000 feet, and felt great the whole way.
A week before we left for Whitney, three of our group did a full backpack day hike in Los Padres forest area, about 8 miles all above 7400 feet. The altitude was enough to get a feel for our gear with less oxygen than at sea level, but not enough for acclimation.
On our Whitney trip, we stayed at the Portal about 20 hours before heading up the main trail. Stopped for fishing and lunch at Lone Pine Lake, overnight at Outpost, then the next day got to Trail Camp with enough time to do some fishing at Consultation. On day 3 we dayhiked up to the summit with water and snacks, then back to Trail Camp for the last night on the mountain. I felt no altitude sickness, just a slow sloggy feeling between Trail Crest and the summit, that went away when I saw the shelter for the first time.
It sounds to me like you are on the right training regimen for a successful summit, if you add more aerobic conditioning and keep doing hikes up Mt. Baldy. I think that taking your time up the trail is probably the wisest thing you can do. There are some spectacular views, great fishing, and you will be gaining altitude gradually.

I hope you have a great time up there!

Gary I am 48 and summited Mt Whitney April 1st and summited Mt Rainer on May 28th both in 2008. Mt whitney was with SMI on the Mountainers Route and Rainer was with IMG. I was scared about not being in shape because I did no running at all, knees are not that great anymore. Here is what I did. Every day I spent 45 minutes to a hour on elicptical machine and 30 minutes to a hour on tread mill about three months before I climbed. Other than that I just went out and hiked once a week. Did baldy a few times and San gorgonio once. Other than that it was just short hikes around big bear. I had no problem with altitude. i think what help me most with altitude was drinking alot of water before my climb and during. If you have any questions feel free to email me. I am a beginner climber but had a great time on both mountains. Good Luck

Gary,
My father and I summitted on June 19, 2008. I'm 44 and he is 72, and this was our first attempt. We are both moderately fit and not acclimated to high elevations. We arrived 3 days early and did day hikes to 10,000' and above to get ourselves acclimated to high elevations. We did our homework, used this forum, and got great advice from Doug at the portal store. He says the secret is to go slow and steady, which is what we did and we had no altitude issues. We made sure to drink plenty of fluids and to eat every hour. Many young and fit hikers were having big issues on the switchbacks and above which must have made for a miserable experience. We were not interested in breaking any records, just wanted a great experience. Our basic itenerary went something like this:

left portal at 9:30 am.
arrived Lone Pine Lake at 12pm for lunch and a swim during the heat of the day.
left Lone Pine Lake at 2:30pm
arrived at Trail camp 7:30 pm to overnight.
next day, on trail with day packs at 7:30am, arrived at summit at 12:30pm.
back to camp, arrived 4:30, ate dinner and packed up.
left trail camp 6pm.
arrived at portal 10:30pm (hiking at night was great, no traffic and nice and cool).

It was the greatest father/daughter experience ever, and we both cannot wait to do it again. Hope this is encouraging for you. Good luck!

Gary, I suggest hiking as much as possible at the higher elevations here in SoCal. The Mt. Baden-Powell trail offers a grade (and some elevation) very similar to the grade you will have on Whitney. San Jacinto and San Gorgonio offer distance and elevation (but right now they are hidden in lots of SMOKE).

I also suggest climbing stairs. A LOT. And get out on the rocks and scrabble about, climbing over rip-rap-sized stuff. I found climbing Saddleback Butte (No LA Co) was actually good prep for Whitney, as the composition is so similar.

FWIW, I'm almost 47 and made it by taking it slow and steady and using my head to stay safe out there. You can read how I trained on my blog, HikingforHope http://hikingforhope.blogspot.com This trip was harder for me not only due to my age but also because cancer metastasized throughout my bones and several organs. I was able to REBUILD lost bone and was cleared by a neurologist (for spinal cord compression, etc) before I attempted this climb. I think one reason why I was successful at summiting (besides being blessed with good weather and no health problems) was we used the 3-day itinerary plan.

The entire hike is so totally enjoyable, and the view from Trail Crest makes it all SO WORTH IT. Summiting Whitney is just bonus (and more views)!

Best of luck to you!
HfH

Having been to Mt. Whitney multiple times over the years, I have done the hike in shape and less in shape.

I agree that the hike is a much better experience when you are in better shape. Running the hills around home up and down is good. Stairs are better. But there is no substitute for actual hiking at higher elevation. Start a few months before and hike gradually harder hikes at higher and higher elevation.

When you finally go hike Mt. Whitney you will be ready.

SierraAddict, we will miss each other. I will be on the trail on the 17th thru 19th. I would love to have met you and your daughter!

After years of doing this stuff, I've come to the conclusion acclimatization for a day is oversold, at these elevations. My current view is knowing what to expect is more important. That is, knowing if you have a problem with AMS and what it is like to hike at Whitney-like elevations.

I wouldn't recommend running a marathon the week before but I do recommend a trip to White Mountain or Mt. Langley two to three weeks before doing Mt. Whitney.

Hello Gary. I'm Gary also and I have a day pass for Whitney this Tuesday, 7/15. This is my fourth year in a row to day hike and I just turned 60. My first ascent was at 57 and I made it in around 6 hours. Each year since then I've done more long hikes and steep hill repeats during the year to get in shape and this year I put in 51 solid weeks of training for the attempt. People of all ages make the trek in one day but I've found that the older I get the more condtioning I need so do as much as you can in preparation and good luck.

Having a turnaround time is never overrated. But if you set one that was too conservative, and regarded it as in inflexible absolute, I can see how you might reach that conclusion.

Turn around times should be determined using a number of factors: weather, mountain conditions, anticipated pace, actual pace, anticipated difficulty, actual difficulty, party strength, consequences of being late, preparedness for what might happen if you're late, and so on. There is nothing wrong with adjusting a turn around time en route, as long as you do it honestly, taking into account actual conditions. By "honestly", I mean not letting yourself and your partners BS your way into believing it's OK to continue on against objective evidence to the contrary, simply because you want to make the summit.

In some circumstances, turn around times are pretty much absolute: Everest, areas with regularly scheduled thunderstorms, and many alpine climbs that must be completed before snow conditions (usually on the descent) become too unstable are good examples. In less extreme cases, they should be regarded as times at which a serious discussion about the merits of continuing on vs. descending ought to be held. Keeping a turn around time in mind, and continually evaluating your progress against that time, and assessing the validity of the assumptions behind it, is a good practice.