We spend our weeks working hard and our weekends scaling mountains, exploring forests, and otherwise causing a ruckus in mother nature. It's rare that we have time to just do nothing. We shouldn't neglect the importance of nothingness, though. The American Psychological Association's research shows that relaxing in nature (specifically while looking at trees) can actually make you smarter! We're not making this up. Go stare at trees for a while.
Relaxing with Carl, RI's kitty mascot.
At Rugged Innovations, one of our favorite methods of tree-staring involves putting up the hammock on a sunny afternoon and kicking back with a glass of wine. There's something about being suspended in the air surrounded by nature that brings a sense of total relaxation.
For just such occasions, we have the Grand Trunk Double Hammock. This hammock blows your grandpa's woven cotton hammock out of the water. No contest. First of all, the entire thing is made out of parachute grade nylon that will not degrade like the cotton hammocks of the past. My kids will be using my Grand Trunk Double Hammock long after I've bought the farm. It just feels solid.
Our research indicates it comfortably fits two people and a cat. It's got the largest portable hammock bed space on the market and it's rated to 400 lbs. You could throw a party in there. The entire Grand Trunk hammock fits into an attached carrying bag that is roughly the size of a football. It's great for space conscious camping in dry weather, because all you need is the hammock and a sleeping bag. The attached carrying bag hangs off the side of the hammock once it's set up, which is great for holding sunglasses, camera, cell phone, or in our case, two bottles of Pinot Noir... It's a free country.
Grand Trunk also carries a pretty wide variety of other hammock and camping gear, like super lightweight hammocks, hammocks with sleeping bags built in, mosquito netting covers for hammocks - you name it. The Grand Trunk Double Hammock ($64.99 on their site) comes with the hammock, attached carrying case, high tensile hanging ropes, two nautical-grade carabiners, and the promise of a tranquil weekend.
Relax,
Ariel Castro
Rugged Innovations
Disclosure of Material Connection: I received the Parachute Nylon Double Hammock for free from Grand Trunk as coordinated by Deep Creek PR an Outdoor Retailer Public Relations Company in consideration for review publication.
Fear controls us. Our thoughts, actions, and emotions are driven by - among other things - billions of years of evolutionary adaptations. Fear is a survival mechanism; a trait that, whether you believe it to be learned or genetic, is directly responsible for our very existence. One of the reasons we exist today is that our ancestors used their fear to help them survive long enough to procreate. If our genetic predecessors hadn't been afraid, we would've gotten eaten by a saber-tooth tiger or something. Your genes would've been killed off in the Triassic period and you wouldn't be reading this. Let's take a moment to thank fear.
Confronting her fear. Lover's Leap, CA
When I first tell someone that I'm a serious rock climber, I usually get some variation of the same response: "I could never do that; I'm afraid of heights!" People assume that since I put myself in dangerous situations, I am either immune to fear or naïve about the dangers I face. This is false.
Rock climbers, alpinists, hikers, outdoor adventurers, and extreme sportsmen don't ignore fear. In fact, we have a stronger relationship with fear than the average Joe. Think about someone living an average suburban lifestyle. They are not exposed to fear regularly. Unless they have had some unusual circumstances in their life, it is unlikely they have ever been in direct mortal danger.
This isn't an indictment of American society; quite the opposite. The Industrial Revolution, the germ theory of disease, and other relatively recent advancements have made our society as safe as any has ever been. Our society is so advanced that we have eliminated all of humanity's natural predators. The evolutionary irony of the relative safety of advanced nations is that contemporary health and safety issues are results of inactivity (cholesterol, high blood pressure, stress, anxiety disorders, diabetes, obesity, etc) rather than activity (violence, accidents, becoming prey, etc). Over billions of years, our ancestors adapted to be able to avoid "active" threats. This is why we are fast, strong, clever, patient, social, and have a strong fear response. We have not yet adapted to the passive threats of the 21st Century.
We have collectively forgotten what fear is. When I tell people I free climb, they don't want to imagine what that might be like. They mention their fear reverentially, "I couldn't handle that!" They are so unaccustomed to this primal instinct that they think I'm crazy for willingly subjecting myself to it. People are afraid of fear itself.
As a climber, it's hard to explain our relationship with fear. We think about fear all the time - it's an ongoing conversation with no conclusion. Whether you're free climbing or free soloing, there comes a point where you are out of sight and earshot of any other people. Nothing is more alienating than being exposed, cold, and faced with certain death if you make a mistake. No one can hear you, see you, or help you -- this is an entirely personal journey. You must find a way forward, mentally and physically.
You come to terms with fear at the end of your wits. There's no audience. There are no cowards or heroes 500 feet up a granite wall. It's a liberating feeling; knowing that your struggle is totally off the record. You have to make an honest assessment of your abilities. Maybe there's a difficult move that requires full commitment and you know that a half-hearted effort would result in your death. Can you execute? Can you? When the stakes are that high, the psych-out factor is huge. You think about your life, your family, your spouse crying at your funeral. You're still young. Dying is not on the agenda for the next few decades. Thoughts like that flood your mind, but they don't change your predicament. You move on.
There is a moment of silent intensity. You encounter an ancient ferocity that our society has forgotten. Your heart chugs wildly and you shake and quiver and scream.
"In the depth of winter, I finally learned that within me there lay an invincible summer" - Albert Camus
Your genetic ancestors fought their way across the millennia by surviving moments like these. The adrenaline-fueled instances last only seconds, but they imbue you with a sense of spatial agency that lasts a lifetime. In my life, I occasionally struggle to find confidence. I fear failure, abandonment, alienation and disapproval. I will always fear those things, and I will always fear heights, falling, and death. Rock climbing doesn't change that.
Rock climbing reminds me that I am capable of facing these fears when it matters most. It forces me to quickly differentiate between a real fear and an insecurity. Through struggle, it humbles me. Through success, it empowers me.
Rest and Recovery for Rock Climbers: Live to Climb Another Day.
Let's talk about rest and recovery methods for rock climbers. Optimizing your downtime allows you to return more quickly to the sports you love. This article is the second of a three-part series that focuses on getting climbers to take care of their bodies. Part one is called Simple Nutrition for Rock Climbers: Eat Better, Pull Harder and talks about some small, easy ways to clean up your diet while climbing.
Rock climbing takes a huge toll on your body. Hard climbing introduces thousands of microtears to the tissue of your muscles. Tendon injuries are common in the hands, wrists, elbows, shoulders, and elsewhere. The skin on your hands can end up looking like it's been cheese grated. Dislocations of the shoulder, and weirdly, knee, are quite common. Broken bones can occur during falls -- I saw a woman take a hard fall in the gym and instantly develop what can only be described as an "accidental second ankle". Experienced climbers rarely suffer dramatic injuries like that, but repetitive motion and overuse injuries are common.
There are lots of ways you can help your body recover from the stresses of rock climbing. The best kind of recovery is also the hardest: time. Your body needs time to recover. The easiest, fastest way to let your body heal from its injuries -- be they big or small -- is to rest. First, you need to lay off your injured body. Let's talk about sleep.
1. Sleep
Getting enough sleep makes you a better climber... and better at pretty much everything else, too. This is not up for discussion. Everyone knows it's super important to get "enough" sleep. How much is enough? Conventional wisdom says to get 7 to 9 hours of sleep. You are not a conventional person, though. Conventional people sit in cubicles and listen to The Eagles. Our kind is a different breed. We climb sheer faces, scale massive mountains, and pull ourselves up ice spires. Conventional wisdom can suck it. We need more.
All the research I've seen shows that seven to nine hours of sleep is not enough for an athlete who wants to be at the top of his/her game. A study done by Stanford University for the really-ambiguously-named journal "Sleep" shows that increasing the amount of sleep had a positive effect on athletic performance in college basketball players. Another study done on Stanford athletes (swimmers, basketball players, and football players) corroborates the previous finding. In our previous article, we (hopefully) convinced you that, as a rock climber, you are an athlete. All these studies about sleep apply directly to your life, your performance, and your ability to send. In his book called "The Athlete's Guide to Recovery: Rest, Relax, and Restore for Peak Performance", the author Sage Rountree goes over some great ways to optimize your rest days.
To summarize, rock climbers need to sleep more. To that end, you probably should drink less. Don't kill the messenger.
2. Recovery and Alternatives
Nothing can scratch that climbing itch while you're recovering, but there are plenty of fun ways to keep your body and mind in shape. The perennial rest-day favorite is slacklining. Have you ever tried it? I used to think it was stupid. "I'm not gonna do that ridiculous Cirque Du Soleil shit" - Me, more recently than I care to admit. A climber friend showed me how to do it, and slowly I was able to walk across the line. I couldn't even stand on the thing the first few times I tried. Give it a shot! It's not going to replace climbing, but it takes a great deal of balance and focus. More importantly, it gives you something to do at the rock climbing gym while your friends are climbing. Slacklining keeps your mind and body busy so you don't get tempted to climb hard and re-injure yourself.
In addition to slacklining, everyone recommends yoga as a great "rest-day" exercise. I had never tried it, so I put on some athletic shorts, signed up for a yoga gym, "Vegas Hot", and gave it a shot. I tried three different programs: Hot Mat Pilates for 60 minutes, Hot Yoga for 60 minutes, and Hot Mat Pilates/Yoga Mix for 75 minutes. The Hot Mat Pilates 60 was brutal. The room is pitch black and kept at 105 degrees Fahrenheit and 40% humidity. You do aerobics mixed with static poses for the entire hour, sweating more than you have ever thought was possible. It was fun, but there's nothing "rest-day" about it. You do plyometrics, isometrics, and everything in between. Let me be clear: hot mat Pilates is not a rest-day exercise. It IS a full day's workout in itself.
Hot Yoga 60, on the other hand, is perfect for rest days. The heated room was great for my sore muscles (from the previous day's Hot Mat Pilates). The poses are all fairly static and do not require a great deal of strength. I found the hip mobility and stretching exercises to be very helpful because my hips are some of my least-mobile joints. Increasing hip mobility can increase the ease of really athletic climbing moves like high-steps and heel hooks.
Hot Mat Pilates/Yoga Mix 75 was one of the most athletically challenging things I've ever done in my life. It was also in the 105 degree room at 40% humidity. The Pilates part was intense cardio; burpees, mountain climbers, explosive squats, you name it! I started getting lightheaded about 50 minutes into it and almost fainted. My hands and feet started tingling and I thought I was going to have a heart attack. I sat on my mat and sweat for the remaining 25 minutes. I am in fairly good cardiovascular shape and work out about 4-5 times per week, and I couldn't do it. Once again, not a rest-day exercise. Don't try this at home. Stick with a yoga beginner's class if you can find one.
I found this video on Reddit of some yoga made specifically for climbers. It's not as intense as a yoga class, but it'll give you a good idea of what to expect:
There are a few other ways I take care of my muscles on rest days. I have a foam roller that I use for massaging my muscles. It's a simple tool, but it really helps me recover faster from intense workouts. Intense workouts cause damage to the tissue of your muscles. When you massage your muscles, you stimulate blood to flow into those muscles, helping them recover faster than they would otherwise. Also, it feels great, and is significantly cheaper than getting a professional massage every week. Mine is a slightly more "deluxe" model that has different areas that simulate palm, finger, and fingertip massages. My foam roller is a Trigger Point "The Grid" Foam Roller, $39.95 on Amazon.com. Seriously, buy one. There are cheaper options if you shop around a little bit; you don't need the fancy kind to get the main benefits of a foam roller.
Heat lamps, hot tubs, saunas, and steam rooms also help your muscles recover. "The therapeutic effects of heat include increasing the extensibility of collagen tissues; decreasing joint stiffness; reducing pain; relieving muscle spasms; reducing inflammation, edema, and aids in the post acute phase of healing; and increasing blood flow. The increased blood flow to the affected area provides proteins, nutrients, and oxygen for better healing."
3. Injuries
I am not a doctor, so I am not going to give out any medical advice. However, I have been injured plenty of times and have some anecdotal experience I'd like to share. I've had tendonitis, sprains, tennis elbow, and all kinds of other common climbing injuries.
When you have, say, tennis elbow, it's easy to stay off it for a week or two when it still hurts. The problems occur during that third week, fourth week, fifth week, and onward. After the second week or so, the pain starts to go away. Your body thinks it's ready to go again. You get bored. Your friends call you and want to go on a climbing road trip. At this point, it's really easy to put more strain on your body and make the injury significantly worse. You need self-control. Let your injuries heal for significantly longer than you think is necessary. It sucks, but it's one of the only ways to avoid re-injury. Tendon injuries can take months to totally heal. Lay off it.
Serious injuries require the attention of a doctor. Neglecting them can make it worse. If you can, try to see a doctor who specializes in Sports Medicine. These doctors have seen many cases of the types of injuries you are likely to have and know exactly how to get you back in action again. Don't expect fast results, though. Healing takes a great deal of time.
Simple Nutrition for Rock Climbers: Eat Better, Pull Harder.
This article is the first of a three-part series. It discusses simple nutrition, eating habits, and other ways that rock climbers can improve their performance by thinking about their diets. The second article discusses rest and injury recovery for rock climbers. The third article will talk about supplements and other ways to maximize your training. Remember: I am not a doctor and this is not medical advice. If you have serious dietary needs, talk to a professional.
Some healthy food options from the ol' RI icebox. Not pictured: beer.
Rock climbing is an intense physical sport. You spend an afternoon in the local rock climbing gym and leave feeling fine -- maybe a little pumped in the forearms. The next day, you feel like a truck ran you over. You're sore in muscles you didn't even know existed. What gives?
Rock climbing can involve strength, endurance, and/or cardiovascular exercise depending on how it's done and at what level of expertise. It's pretty indisputable that climbing puts a great deal of strain on your body. So why don't climbers behave like athletes? Why do so few of us treat rock climbing like a sport? I've met hundreds of climbers. Very few treat climbing like a sport in terms of recovery, nutrition, and supplements.
A lot of climbers act like they're too cool to care about their body. They pound energy drinks to stay alert. They bring a loaf of bread, a tub of peanut butter, and a jar of jelly to the crag with them. Breakfast, lunch, and dinner! If you suggest healthier food -- actual food -- they scoff. And forget taking supplements to aid their recovery. In my experience, the average early-to-mid-20s climber guy lives on a diet of Monster Energy Drinks, Little Caesar's $5 pizzas, cheap beer, and bad sleep.
There's bad news and good news. The bad news is that you will never, ever, ever reach your potential as an athlete if you continue treating your body like trash. Like, ever. The good news is that your can make small changes to your daily habits that will make a big difference in how you climb.
Let's talk about food. Serious athletes have scientifically-rigorous discussions about macronutrients. Bodybuilding.com, despite the name conjuring up images of juiced-up fratboy meatheads, has a great deal of information about how to calculate your macronutrient split. For many of you, this information is total overkill.
There are simple ways to clean up your diet that do not involve having to read books about science or argue with people on the internet. One of the easiest ways to see quick results in your climbing is to start thinking about your intake of liquids. In my experience, many rock climbers are in a state of perpetual dehydration. Start bringing more water to the crag. Bring a gallon jug of water per person. Drink it all. If you're one of those people who only drinks water when it's available and directly in front of you, you should see improvements in energy levels and endurance within a month or so of consistent attention to your hydration.
Crag snacks!
Another easy way to treat your body better with minimal effort is to reduce the amount of sugary drinks in your life. Energy drinks and soda are full of sugar in the form of high fructose corn syrup. This stuff is not toxic in itself, but most people overdo it. Any time you would have a Red Bull, Starbucks Caramel Macchiato, Coke, or other sugary drink, just grab a bottle of water instead. You will probably have carbohydrate cravings; try to ignore them or satiate them with a light snack.
Speaking of light snacks, let's talk about crag food. I've seen some pretty awful stuff. A Subway sandwich and a 30-rack of Pabst Blue Ribbon does not a Chris Sharma make, sorry brohams. Have some simple carbs before you start climbing to give you some energy. Here are some good, cheap, nutritionally-useful snacks you can bring to the crag with you. Print this list and stick it on your fridge:
Bananas (20 cents each!)
Apples
Oranges
Pears
Berries of any kind (can get expensive, but I love them)
Grapes
Plums
Peaches
Broccoli
Celery
Carrot sticks
Snap peas, string beans, etc.
Avocado (A ripe avocado with a little salt is one of nature's best kept secrets -- a bit messy, though)
Everything on that snack list is portable, quick, and requires less than a minute to prepare. Print it out and bring it to the market next time you go. When I am climbing intensely, I try to stop for a snack break every hour or so -- just a couple of bites here and there keeps me going. Snack bars and protein bars can be good in a pinch, but try to make sure they're not loaded with sugar and preservatives. Make sure you consume some protein after climbing so your body can recover and heal.
Everybody's metabolic needs are different, so see what feels best for you. I hope I gave you some good ideas and inspired you to clean up your diet a little bit! This article is written for the average dirtbag rock climber with very little knowledge of nutrition. If serious weight loss or fitness are your goals, there are plenty of resources on the internet. That rabbit hole goes infinitely deep. Feel free to do research, and contact me if you want additional information.
The main points I want to make are simple:
Nutrition matters for rock climbers: If you're not eating well, you will not perform your best.
Nutrition is not hard: There are easy, cheap, delicious ways to eat clean while you climb.
Disclaimer: I am not a doctor and am not licensed to give medical advice. I am just an athlete who reads a lot of stuff. Please see a doctor if you have any serious dietary inquiries.
Next week, we'll talk about rest and recovery. Eat hard.
", the author Sage Rountree goes over some great ways to optimize your rest days.
, $39.95 on Amazon.com. Seriously, buy one. There are cheaper options if you shop around a little bit; you don't need the fancy kind to get the main benefits of a foam roller.
