HOW SHOULD I TRAIN FOR CLIMBING MOUNT DAMAVAND
One of the biggest challenges that climbers face when climbing mount Damavand is adapting to its thinner air compared to lower peaks.
The effects of high altitude are always one of the most important reasons for climbers’ failure to reach high peaks and this is the same for all climbers. No matter how physically fit and strong you are, you can still get acute mountain sickness.
In this article, we would like to provide you with a complete educational resource for achieving the necessary physical fitness to climb Damavand and also focus on strategies you can use to increase your chance for acclimatization and being ready for climbing mount Damavand.
Will you perform well in the mountains?
Both yes and no.
You cannot say for sure whether you are ready or not until you are in the mountain conditions even if you have the best performance in sports clubs.
The best training for climbing is climbing.
If there are high mountains near you, before climbing mount Damavand, be sure to train in those mountains to get used to the high altitude conditions. Training at altitudes above 3000 meters gives you a good idea of how your body reacts to altitude.
One of the advantages of Damavand Peak is that there are many high peaks above 3000 meters near it, and
If you do not have the possibility to climb high peaks in your country, you can climb one or more peaks higher than 3000 or 4000 meters in Iran before climbing mt Damavand to get the necessary preparation.
Here you can see some tours that include a preparation program by climbing one or more peaks above 4000 meters in Iran before climbing Damavand:
Alam Kuh and Mount Damavand trekking
Damavand – Alam Kuh – Sabalan trekking
Touchal – Damavand tour
Effects of altitude on your body
See 6 Tips for Damavand Mount acclimatization for a more in-depth look at the effects of altitude.
At Damavand’s summit, there is about 50% less oxygen available than at sea-level. Your body needs to adapt in order to compensate for the fact that with every breath, less oxygen is delivered to your muscles and brain.
High altitude sickness (AMS) is a dangerous condition. However, many people experience some of the effects of altitude without developing AMS.
Some of symptoms you might notice:
- Breathing deeper and faster.
- Higher pulse rate, even when resting.
- Elevated blood pressure.
- Difficulty sleeping
- Headaches and fatigue
The relationship between physical fitness and acclimatization?
Your physical fitness will not have a significant impact on your ability to adapt. Your body needs time to adapt to high altitude conditions where the air is thinner and less oxygen.
That being said, the more effort you put in at altitude, the harder it is for your body to adapt. So fitness can mean the difference between 60% activity at 14,000 feet or 85% activity at the same altitude.
According to the US Army Research Institute of Environmental Medicine, “sustained physical exertion early in the altitude exposure substantially increases AMS incidence and severity”.
So, while being physically “fitter” than others doesn’t increase your body’s ability to adapt, it probably makes the difference between how intense the workout is.
In addition, sometimes athletes who are very fit tend to move faster, relieve symptoms, and exert more effort than climbers who are less fit. The key is to hike below your physical limits to help your body adapt and reduce fatigue.
Where is the best place for training high altitudes?
The best training for climbing is climbing” this is an old proverb that is common among climbers and many of them use this proverb as an excuse to avoid doing additional training activities for climbing.
In response to the question, “Is climbing the best exercise for climbing?” This answer can be given as: It depends on our purpose of training.
Two training methods can be used in climbing mount Damavand:
1- During the period of development of technical and mental climbing skills, which requires a person to be in the real conditions of climbing, the only possible way to practice is climbing.
2- In order to reach high levels of physical fitness (for example, “increasing your VO2 Max…) you need consistent and purposeful exercises such as aerobics, which should be placed as a supplement along with climbing activities.
But to prepare for entering high altitudes and to examine the effects of altitude on the body, as well as to increase the ability to adapt to altitude, climbing at altitudes above 3000 meters is definitely the best way.
How do you train for high altitude and low oxygen environments?
Training for high altitude
One of the biggest dangers that threaten you at altitudes above 2000 meters is acute mountain sickness. You should be familiar with this disease and its symptoms.
Gradually increase exposure to high altitude
Practice at high altitude before your main climb. The best way to prepare for climbing a peak higher than 5000 meters is to climb a peak with a height of at least 3000-4000 meters in a period of two months before the main plan.
How do you train for high altitude and low oxygen environments?
Genetics
While training can have a big impact on how you perform at altitude, you still can’t escape the influence of genetics. Your genes play a role in regulating your exercise capacity and your ability to perform in low oxygen.
There is no substitute for acclimatization
Since the body’s reaction to high altitude can be unpredictable and is related to many factors, your first trip to high altitude should be quite conservative both in maximum altitude and in the amount of ascent.
Consider the VO2 Max test
VO2 max is the maximum amount of oxygen your body can consume and use during intense exercise. VO2 max decreases at altitude, making your body work harder than at lower altitudes. If you’re increasing your VO2 max, you’re likely increasing your fitness as well. Start a training program aimed at increasing your VO2 max (including exercises such as sprinting) and monitor your progress.
Training with weight
You can increase your VO2 through weight training, slowly increasing the weight you carry in your pack until you exceed the weight you are carrying on your trip. This will help you prepare for those long-distance loads.
Be strong and fit Weight
Aerobic fitness, and overall strength all play a role in how your body responds to the high demands of high altitude climbing. Strength training helps prepare your leg and upper body muscles for a heavy load, as well as core exercises.
Hill workout – stress test your body
One of the key components of high altitude preparation is hill training. Whether you can train at altitude or not, hill training should be a central part of your exercise program. Steep walks are very important for your preparation.
Consider preventive medications If you have a history of altitude sickness, or if you have to go to high altitude sooner because you don’t have enough time, it is wise to ask your doctor about taking a preventive medicine such as Diamox. These drugs can reduce the risk of developing acute mountain sickness or reduce the severity of symptoms.
Putting in the Hours
There is no substitute for hours training. It is very important to build slowly over months of preparation. You need to build up the weight you carry and hours of training per week. This will vary for trip to trip. It is best to contact us and we can guide you on training for the specific trip you are planning.
Last tips for climbing mount Damavand
Tips for climbing Kilimanjaro Persiaterk recommends arriving in Iran at least one or two days before climbing. Allow yourself to recover from the trip, adjust to the time change, and rest well before starting the climb Go slow, don’t walk in front of the pack, keep your energy up no matter how fit you are. Stay hydrated. Dry air and exercise will dehydrate your body. Be sure to drink plenty of water and take an electrolyte supplement to maintain your mineral balance. Dehydration significantly impairs physical performance Eat carbohydrates. No matter what diet plan you follow at home, you need those carbs. Studies have shown that a high carbohydrate diet at altitude stimulates ventilation and improves blood oxygenation. Adequate carbohydrates replenish your muscle glycogen, maintain blood sugar levels during activity, and speed recovery.
Contact us today and start your trekking and mountaineering journey. meet our Damavand tours.
Waterproof duffle bag: In order to carry your main gear we recommend using a 80-90L duffle bag. Large rucksacks (>65L) can also work.
