We strongly recommend you to prepare your physical fitness to the climb. Not only preparation will increase the chances of success but it also will ensure you have fun and enjoy the trip. It is amazing if you regularly do sports or go to the gym. It is even better if you focus on aerobic sports such as running, cycling, swimming.
When climbing Elbrus, the highest and one of the most beautiful European summits, do never think about your speed and the final result. Monotonous, continuous and rhythmic pace is the key of success. Preparation of your cardiovascular system is vital because the air is thin and the pressure is very low in the mountains. That is why the heart sends blood throughout your body up there three times greater than it does on the plain.
Start up with running short distances, then increase the distance by 10% per week and bring to 7-10 km of continuous comfortable run. It is ideal if you train 3 times a week: 2 times 10 km with a break for rest and 15 km at the weekend. You can also cycle (15-20 km) and swim. It is effective to imitate the real summit day physical activity by climbing up the stairs in a block of flats. You will train the rhythm, walking pace and particular muscle groups. Start up with 10 minutes of going upstairs (not including the time of going downstairs). Gradually bring the timing to 30 minutes and more. If it is still too easy for you, try going upstairs two steps at a time or adding weight.
It is also very effective to include running up and down a hill in your training process. Running down a hill is especially important - we prepare knee ligaments and tendons to going down long Elbrus slopes and prevent the knees to feel painful and uncomfortable. You should increase the hemoglobin by eating iron-rich food several weeks prior the trip. That is meat, liver (especially beef liver), apples, spinach, currants, porcini mushrooms, hazelnuts, beans and peas, oats. Vitamin C contributes to better iron absorption. You can also use special iron additives.
Physical preparation is vital for successful climb. Climbing Elbrus requires strengthening the cardiovascular system and particular muscle groups.
We recommend you to focus on your cardiovascular system. Try running and hiking uphill, cycling, swimming. You should pay great attention to the duration of physical activity so that you are always comfortable doing exercise.
You also should control your heart rate during aerobic exercise to ensure you are training the cardiovascular system. You can either use a heart rate monitor or calculate the optimal heart rate using special formulas:
The simplest one: 220 – Age = Maximal heart rate
More complicated and accurate:
* For male: 210 – 0.5*Age – 5 per cent of Weight(lbs) + 4;
* For female: 210 – 0.5*Age – 1 per cent of Weight(lbs)
Exercising at 70-85 per cent of your maximal heart rate will guarantee that you strengthen your cardiovascular system.
There are some recommendations on physical preparation down below. You can follow either all or some of our advice depending on your physical fitness. Exercising with a coach will only enhance your progress. But do not overload and reach the peak of your physical strength prior to the trip – the climb will require all your energy reserve.
Aerobic exercise
Start up with at least 30 minutes of continuous run 3-4 times per week (70-85 per cent of your maximal heart rate). Progress: at least 60 minutes of continuous run 3-4 times per week. Your comfort aerobic zone is when you can tell a complete sentence while running. Example: a 4-5-hour hike with a backpack.
Include running or hiking uphill or stepping stairs once per week. If there are no uplands around, exercise
on a treadmill increasing incline. Do not forget to control your heart rate. Example: 10 minutes of stepping upstairs (excluding time going downstairs). Increase the time up to 25-30 minutes. If it is still too easy for you, try running upstairs or going two steps at a time.
As soon as your body is used to physical stress, try to alternate the intensity of exercise (5-8 intervals).
Example: 5-8 sets of 1 minute of quick run/2-3 minutes of slow run. The goal is to train the aerobic and anaerobic systems. You can also try to make “super effort” increasing duration of quick run. This effort may be equal to 10-15 minutes or even an hour of slow run! “Super effort” aims to develop extra impulse that help on the Summit day.
Example: 4-5 sets of 12-minute quick run/6-minute recovery walk (or 12 uphill/6 downhill); 3-4 sets of 15-minute quick run/8-minute recovery (15 uphill/8 downhill); 2-3 sets of 20-minute quick run/10-minute recovery (20 uphill/10 downhill). The longer duration is, the slower pace should be.
You can include strength training for a change. Anaerobic exercise, cross fit and jumping exercise are preferable.
Rest
Do rest. If you cannot keep the pace while running or feel too tired, reduce the pace. Trainings should bring happiness and endorphins. Do not forget that you are preparing to the mountains, to the adventure that will change your whole world.
Mental training
There are many ways to get ready to climbing mentally. Experience of summiting a peak or being in the mountains can play a big role. It is important to be relaxed and think about reality (not only about the summit day!). Many alpinists get very exhausted at the beginning of the trip if they think too much about the summit day. Leave all your expectation behind and do
your best to fill every day with the sense. Finally, you will achieve what you desire