Adventure with a Purpose: Mt Elbrus 20016 - The build up - preparations - Training

I was super excited about this trip and had trained hard with hindsight realised for future alpine mountains some more specialised training was needed something I will sum up at the end of my Elbrus blogs. I am a member of Virgin active and make use of their salt water pool and steam rooms as well as the circuit and gym area. The hours are better than the other gyms in order for me to work around my irregular working hours.

Me with Monty Monster my special mascot for Elbrus

How I trained and the advice I got from Adventure Dynamics and Sean Disney.

FITNESS & TRAINING

A trip up Mt Elbrus will be strenuous, its a hard slog in deep snow and ice wearing cumbersome heavy, hard boots and metal sharp crampons as well as bulky layers of clothing, throw in a harness and ice axe and you have the makings of a great adventure on your hands. For those of us in Africa and other places where training for this environment is virtually impossible unless you run across the Kalahari desert dunes with your snow boots on and try dragging a few camels with you, some big strenuous hikes in our gorgeous and underrated Drakensberg, climbing our infamous 200 West Cliff stairs and cross training/gym work was the only option.

I tried to workout at the gym 4-5 times a week. With my shift work as a Paramedic it was really challenging. My usual week went something like this: Day shift 1, Day shift 2. - these two days were a right off as it was a 14 plus hours a day on the job if I was lucky most times it was longer. On my day 3 - being my first night shift I was off during the day and would go to gym first thing in the morning and pray I would not have a hectic night that night.After both my night shifts I would crawl to the gym keeping my eyes open with match sticks and drag myself down to the pool. I would swim 100 lengths of the 25m pool in 1hr 15mins none stop then go to the steam room, then shower and go home around 11 am and sleep. On my off days (total 3 left) I would go to gym and use the watt bike and weight training and fit in 1 hike a week. This hike would be anything from 4 to 8 hours with grading of moderate to difficult wearing a heavy back pack of 12 to 20kg.

When arriving in the valley you will need to carry your backpack in front of you and your big duffel bag (20kg) on your back as you make your way up the mountain on and off the ski chairs and cable cars that give you a short window period to load and jump on, then take off and jump off and repeat.

ADI recommends that you "begin your training program at least 2 months prior to departure. Walking up hills, running and stair climbing are all excellent ways to condition your lower body. Begin slowly, without a weight and then increase your training pace or weight. Take a long hike (4-6 hours) several times with a weighted-pack. The best training for mountaineering is to carry a weighted-pack of 25 - 30 kgs up and down hills, stairs, or small mountains. Supplement this with running, cycling, swimming, gym and super circuit for additional aerobic conditioning.

People attempting to reach the summit should be in good physical condition. You should be able to jog or run for a half an hour or more without feeling short of breath. No one with a sore throat, cold or breathing problems should go above 3000m. People with heart or lung problems should not attempt the mountain at all without consulting their doctors. If you have any other medical condition such as asthma or epilepsy ensure that you inform your guide and make sure that they know what to do in case of an attack. Being in the right mental state is important. Do not push yourself to go on if your body is exhausted, or if you have extreme mountain sickness or more serious symptoms."

Some really good advice in this.

watt bike training

This is the ADI PROPOSED MT ELBRUS TRAINING

Mon/Wed (Gym) - Tuesday (Run/Walk) - Thursday (Stairs)
"Week 1
Cycling 10 min/ Low res Legs – Leg Press 3 sets/10 Leg Curls 3 sets/10
Calf raises 3 sets/10 Back – Hyper Extensions 3 sets/10 Abdominal – Crunches 3/10
Leg Raises 3/10 Stairmaster 10 min Low res
5 min stretching
4 km walk
5 min stretching
We use the Rand Athletics Club (ask for map)
3 Sets of 200 stairs/walking at consistent pace. Facilitated by ADI (ask for map)
Mon/Wed (Gym) - Tuesday (Run/Walk) - Thursday (Stairs)
Week 2
Cycling 10 min/ Low res - Legs – Leg Press 3 sets/10 - Leg Curls 3 sets/10
Calf raises 3 sets/10 - Back – Hyper Extensions 3 sets/10 - Abdominal – Crunches 3/10
Leg Raises 3/10 - Stairmaster 10 min Low res
5 min stretching
5 km walk
5 min stretching
We use the Rand Athletics Club (ask for map)
4 Sets of 200 stairs/walking at consistent pace. Facilitated by ADI (ask for map)
Mon/Wed (Gym) - Tuesday (Run/Walk) - Thursday (Stairs)
Week 3
Cycling 15 min increase res - (Increase weights) - Legs – Squats 3 sets/10 - Leg Press 3 sets/10
Calf raises 3 sets/10 - Back – Hyper Extensions 3 sets/10 - Abdominal – Crunches 3/10
Leg Raises 3/10 - Stairmaster 15 min increase res
5 min stretching
5 km walk
5 min stretching
We use the Rand Athletics Club (ask for map)
4 Sets of 200 stairs/walking at consistent pace. Facilitated by ADI (ask for map)
Mon/Wed (Gym) - Tuesday (Run/Walk) - Thursday (Stairs)
Week 4
Cycling 15 min - Legs – Squats 3 sets/10 -Leg Press 3 sets/10 - Calf raises 3 sets/10
Back – Hyper Extensions 3 sets/10
5 min stretching
5 km run
5 min stretching
We use the 5 Sets of 200 stairs/walking at consistent pace. Facilitated by ADI(ask for map)
Abdominal – Crunches 3/10 - Leg Raises 3/10 - Stairmaster 15 min
Rand Athletics Club (ask for map)
Mon/Wed (Gym) - Tuesday (Run/Walk) - Thursday (Stairs)
Week 5
Cycling 15 min - Increase weights - Legs – Squats 3 sets/10 - Leg Press 3 sets/10

Leg Curls 3 sets/10 - Calf raises 3 sets/10 - Back – Hyper Extensions 3 sets/10

Abdominal – Crunches 3/10 - Leg Raises 3/10 - Stairmaster 15 min

Theory session at ADI office. Please confirm date (ask for map)

3 Sets of 200 stairs/running at consistent pace. Facilitated by ADI (ask for map)

Mon/Wed (Gym) - Tuesday (Run/Walk) - Thursday (Stairs)

Week 6

Cycling 20 min - Legs – Squats 3 sets/10 - Leg Press 3 sets/10 - Leg Curls 3 sets/10

Calf raises 3 sets/10 - Back – Hyper Extensions - 3 sets/10 - Abdominal – Crunches 3/10

Leg Raises 3/10 - Stairmaster 20 min

5 min stretching

5 km run

5 min stretching

We use the Rand Athletics Club (ask for map)

7 Sets of 200 stairs/walking at consistent pace. Facilitated by ADI (ask for map)

Week 7

Rest

The best exercise that you can do to prepare will be actual hiking with a pack of 5 to 10 kg, if you have the time please try and complete a few day hikes on the weekends before your trip.

This is a suggested program with timings, please do not feel obliged to comply with it completely but by being fit before your trip it will increase your enjoyment of the experience"

And it begins. .....14 days to go and we set off for Russia and attempt to haul this 50 year plus body up to the highest point of Europe -Mt Elbrus all for a good cause. I will be creating awareness, raising funds and collecting items like toiletries for care bags for CHOC Events in aid of kidz with cancer. Today I visted the CHOC head office in Johannesburg to set the ball rolling and was beautifully "Choc'ed out".So much to do. Build up will happen while I am on the mountain gearing towards September when I am back. September is cancer month and I will be involved in talking at schools, media interviews, various events. Not only will I be chatting about my Elbrus experience and all things adventure, but I will be collecting good 2nd hand or new PJs and toiletries like soap toothpaste shampoo toothbrush etc for the Choc homes and hospital wards. Should you wish to book me for a talk please inbox me. Johannesburg and Pretoria areas for now. #choc #trek4choc #trek4kidzwithCancer #adventurekimcom #keemo #adventurewWithAPurpose

This is Keemo my little CHOC mascot He is part of a family of moo cows making up his mom Thandi and dad. They have beautiful little booklets discussing the procedures and pain these little one will have to endure while fighting this shitty disease. Keemo is sitting inside my beautiful CHOC mug. Please note you can purchase these items directly from CHOC. Go to their website

Very important pamphlets and posters which I will be delivering and handing out to schools on the early warning signs of cancer together with presenting a short educational video.

Please note the stunning gold beaded ribbon all for September - cancer month. One of the beautiful books "Keemo gets a port" explaining the procedure to the little ones.

Russian visas story!!

This was actually not as difficult as I thought. You need to go online first http://visa.kdmid.ru and fill in the application form then submit it. You will need to print the complete and submitted form out . You can also save the form if you realise you need more information and come back to it later - it saves it for you while giving you a reference number which you will use to log back into your forms. Also you will need printed supporting documents from your tour company to take with you. The consulate is in Pretoria and is manned by real Russians - so its a quick efficient and non nonsensical affair. It took us all of 5 minutes. If you hold a RSA passport the Russians decided we South Africans did not make things easy for their Russian citizens and in response they declared in December 2014 you have to go in person to apply for the visa. If you have a British passport, however you can send someone else to apply on your behalf. Anyone can collect it for you afterwards.

In all honesty I found the visa consultants a total waste of time and money. they book an appointment time - which no one keeps to and then you sit in the que with everyone else - there is no jumping ques - you then still need to wait for them as they go an pay for you and get the receipt only then you can leave. So you can really do this yourself instead of sitting for hours watching someone else do what you can. You still need to be present. I needed to get 3 visas one for Russia (5mins in and out - had a visa person but she was new and did not know what to do so I did it anyway and no finger prints or interviews), 5 days later visa was ready, one for Italy (1hr 30 mins with visa person in and out, fingerprints) 1 week later and visa was ready and one for the UK (I filled everything online and went myself 1 hour everything done, finger prints, interviews etc; 3 days later visa was ready for collection). Each one is filled in on line, print the version out and the UK one you can even book an appointment time on line. They all offer a drop off service which is much cheaper than using Visa people. The visa companies and travel agents get all their information on line too so cut out the middle man and do it yourself. I also found out that we as South Africans can hold more than one current passport which would have been ideal as I could have sent one to the Russian embassy and one to the Italian at the same time to save time and untold stress as time became an issue.

The following documents should be submitted to the Russian Embassy or Consulate to obtain visa to enter Russia.

- Your original passport with at least 2 blank
visa-designated pages (passport must be valid for at least
6 months after intended departure date from Russia).
- Two copies of Russian visa "application form", completed
and signed. This is a form one can get from a Consulate.
- One passport-size photo signed on the back.
- Confirmation of hotel arrangements from authorized Russian
travel company (this our "visa support").

What snacks and food I pack for my expeditions and adventures:

I am no expert but I do hold a diploma in Sports Nutrition but I did it back in 1994, however in the end it must be what works for you. Its your body and treat it as such. Do not try out new things on your mountain this could end up being disastrous. Everything you pack and take with you including your kit should have been tested and you must be 100 % satisfied at its merit and performance. never surprise your body or your stomach!!!

This is how I pack my stuff. 1st photo is 6 days worth. (6 days on the actual mountain where I will need extra energy recovery and protein) 2nd photo is a close up of 1 day ( 4 bags). Bag 1 AM: NPL whey protein plus 4 heaped spoons of future life cereal. Bag 2 AM: NPL energy drink & Base powder Bag 3 PM: NPL whey protein Bag 4 PM: NPL Recovery drink & L-glutamine. (bear in mind that at altitude protein does become harder to digest as well as may lead to constipation. Please remember this is my own personal method which works for me - you will need to find what works for you. I label everything - even my cloths - from day 1 to day 6 - A separate bag for summit night where the clothing and items are never opened or used to guarantee dry cloths. Have learnt the hard way and many rookie mistakes later! I have learnt that at altitude my brain and body slows down a bit and not having to think about what to wear and eat on the mountain works for me. I just have to follow my list, instructions and my labels!!

NPL CLA & TEST. Plus energy boosters especially for summit night when all goes to hell! ! Bear in mind that in extreme cold you will need to keep all your snacks and bits inside your down jacket to stop it from freezing solid. Things like energy bars and goos freeze solid so what some of the guys do is cut the energy bars into comfortable bite sizes and suck on them. On summit night you don't eat much but really need to keep up a good water intake. We took along 4 lts of water and energy drinks for summit night and and handful of snacks/trail food. Again please don't use anything your body has never ingested - it can cost you big!!

homemade sliced biltong and chocolate

hot chocolate with milk powder for extra treat!

I discovered this trail food at Dischem and it is really great and convenient I had 1 a day.

First Aid Kit and Medicines:

As an Advanced Life Support Paramedic who carries a huge jump bag bigger than me, ECG machine, ventilators, Oxygen, Airbag and suction units this was a hard task. Firstly I had to only take for myself not for the whole team, secondly I had to think like a first aider, not a paramedic and pack light and elementary. Also having to learn to trust the people on the mountain that they know what to do and remembering that if things go wrong on the mountain.....well tough shit actually not much that can be done on the mountain at high altitude until you are brought back down and taken to hospital. so below is my very humble first aid kit, which is still probably too much for one person, bearing in mind once you are on the mountain you cannot dash out to the pharmacy to restock.

This bag is actually very small and fits into my hands but had all my usual meds as well as meds to cover the usual complaints when hiking or on the mountain. The Fastum gel went in loosely in the middle.

Medication Medication
• Toiletry Kit (take small face cloth/sponge with it was great to wash the bits with soap and water on day 4 and you don't have a lot of privacy - you can take along one of those small camping/hiking square collapsible containers add warm water collected from the mess with your flask -worked like a charm.)
• Suntan lotion (Factor 20 plus) I used a cream as it moiturizes your skin at the same time.
• Towel - take along a hiking one dries quicker and takes up a small space
• Lip balm with sun protection
• 2 Rolls toilet paper
• Wet wipes - (no place to bath so every time you go to the loo you can wash the bits with wet-wipes) Ladies take 2 packets - a brand used for the sensitive bits and one regular for the other bits.
• Personal medication (First aid kit)
• Headache tablets - always take meds along that your body is used to and does not react to.
• Diamox (10 per person)
• Immodium (stomach tablets)
• Valoid tablets (nausea tablets)
• Moleskin for blisters
• Antihistamine for insect bites and hay fever

This was my basic First aid kit - dressings, bandages, space blanket, plasters, vicks, burn shield,Zinc ointment, Trek ointment, peaceful sleep and Trans Act patches

My blister kit - added loosley to the above first aid bag - disinfectant - needle and cotton - blister plasters - Merthiolate spray and mole skin.

Cold Weather Gear

• 1 Goretex jacket with hood - this is an absolute must and do not subsitute save up and buy the real thing!!

• 1 Waterproof, windproof over pants I bought K-way snow pants and they were perfect and I stayed dry.

• 1 300 Series polar fleece jacket - I used my one from Mr Price Sports (yes they do have good buys!)

• 1 100 Series polar fleece pants - best buy ever from K-way kept me really warm I wish I had had them on Kilimanjaro!!

• 1 Long sleeve thermal underwear top - I took 4 - first ascent (the men's fit keeps me warmer than the ladies one for some reason and my black Hi tech ladies one for summit night - just fits snug and really warm)

• 1 Thermal underwear long-johns - I took along 3 pairs (girl thing I think)

• 3 Pairs of thick socks + 1 summit pair – 70% wool - 1 extra pair for summit night First Ascent Everest summit socks. I also took along 3 pairs of First Ascent seamless sock liners - they are fantastic keep you dry and me- blister free.

• 1 pair hiking boots with ankle support - I used my Gortex Mountain boots - La Sportiva

• 1 Pair plastic double boots - crampon compliant - I used my Boreal ones - were very comfortable and kept my feet warm and completely dry - I just had to learn to adjust the Velcro and tie the laces to keep the foot bit tighter and the bits above the ankle looser to allow more shin movement especially when having to go downhill. If you bruise you shins before summit night it might be the end of you journey so pay attention to this and ask your guide or others more experience within the group for help.

• 1 pair thin cotton gloves - I used my Cape Storm ones also great as inners so your hands don't get completely exposed in the cold.

• 1 pair thick wool mitt gloves - I actually used my thermal fleece lined woolen ones and took size L for my snow over gloves to fit over them - they worked like a charm cannot remember where hubby bought them but I use for night shift during winter.

• 1 pair windproof waterproof over-gloves - I used my First Ascent Expedition ones and my hands stayed dry and warm - so for me a good buy.

• 1 Balaclava/beanie/wool hat - I took one of each - thermal beanie for everyday and training use and a thick thermal woolen one (same as my gloves) for summit night. I used a beanie/balaclava at night when sleeping as you need to keep the door open in the containers - we had 8 people in our container - all that C02 breathing out and you are forced to breath that in - not good - so it get a little chilly in there but a damn side warmer than in a tent.

• 1 Scarf/neck warmer - when its windy I find a scarf a pain but using around the camp its great and can double up as a pillow. I brought one normal bandanna and one fleece one and used them both around my neck and over my head/beanie for summit night -worked well for me.

• 1 Sunglasses - I only took along 1 pair and used my snow goggles (must take a pair along especially for summit night - you only have 1 set of eyes). Make sure they are a decent pair able to reflect the suns rays as well as the glare from the snow.

• 1 Spare sunglasses -

• 1 Snow gaiters - Used my normal First Ascent ones I used for Kilimanjaro and for my hiking. they were large and still did not go over the snow boots at the bottom. Our guide gave some great advice in future buy some Velcro strips from a material shop and sew them onto the existing Velcro to extend the width and problem solved.

I took my pair of hiking pants which can be zipped off and made into shorts for the Cheget summit and for going up to base camp. I also used them on the day for the ice axe training. was a win for me.

Mountain Equipment Mountain EquipmentMountain Equipment Mountain Equipment Mountain Equipment Mountain Equipment Mountain Equipment

• 2 Ski Poles - I took my old faithfuls - First Ascent - remember to take along your snow baskets attachments (those flowery bits to put onto the points). also make sure the straps fit over all your glove layers for summit night before you leave!

• 1 Sleeping mat/thermarest - I have my old faithful First Ascent one which I used this on top of our bunk beds - we had duvets and blankets and a mattress already provided on the bed so used my mat as the beds are really hard and for hygiene.

• 1 Sleeping bag rated to –15 degrees - I took my -18 degrees First Ascent Fusion 900 - was warm

• 1 Ground sheet - I took it along but did not use is but when the top bunk became available was great to open out to lay my stuff out.

• 1 Day pack 35 liters - I used my entry level K-way Kilimanjaro pack that really needs to retire now but did the job.

• 1 Duffel bag with backpack straps. I bought a K-way Expedition series Large one - it was perfect and fitted everything in - I rolled all my stuff into little sausages, as well as put socks and underwear into my snow boots. the straps where adjustable and well padded and did not dig into my neck, back and shoulders when I had to carry it. Remember to keep it to around 20kg especially us ladies. We have to carry our own bags into and out of the ski chairs and cable cars add to this your back pack which you carry in front of you.

• 1 Plastic backpack liners - I never used them as everything was individually packed into waterproof smaller colour coded bags (I know but Pink for undies, Red for toiletries and meds, blue for thermals, green for food, yellow for tops and longs and orange for gloves, beanies, bandannas, head torch, snow goggles etc.

• 1 Crampons - (those really cool looking metal teeth you attach to you boots to get traction in the snow and on the ice) you can hire these for a small amount at the hotel before you leave for Elbrus one less thing to carry back home - if you are planning to tackle other Alpine mountains then having your own will be a good thing. Sean Disney lent me his, Black Diamond - they were fantastic and I had the chance to practice a little at home on how to assemble them and fix them onto and off the boots, with and without gloves on. Its quiet an art and rather clumbsy at best but you need to master this as you cannot expect everyone else to come running to your aid every time you bring your "teeth out". Please make sure that they fit your boots and are not too short - it actually happened to one of the climbers on the day they were needed. Luckily a plan was made you might not be so lucky so sort this out before you leave!

• Harness – this can be rented at Elbrus - I took along Petzl corax that Sean lent me and was very happy with the fit. Make sure that once you have all you summit gear on that the harness fits and make the necessary adjustments before you find out at the base camp of Elbrus its too small!! make sure you have 2 slings with you. (one for you Ice axe and one extra)

• 2 Screw gate karabiners - attach these to your harness before you leave so they don't get left behind

• 1 Ice axe - I used Black Diamond again and was very happy with it, Very light and take along a sling.

• 1 Head torch: I use Joby

• 3 Head torch batteries + spare bulb

• 2 x1 litre water bottles (the bladders can freeze higher up) with thermal covers and I like a wide mouth one easier to drink out of - the bottles need to go inside your backpack as you go higher up. some of us used the hand warmers slipped between the water bottle and covers - they worked really well.

• 1 Pen knife/Leatherman - always a handy tool

General Clothing:

• 4 Pairs of cotton socks
• 1 Takkies/sneakers or
• 1 Strops/sandals (to use around camp really great)
• 7 Underwear
• 4 T-shirts
• 1 Trousers/Tracksuit (great to use when walking around camp)
• 1 Shorts
• 1 Wide brimmed hat/cap

Other:
• Passport
• Kit bag to leave at hotel - all your stuff you will need in Moscow and at the hotel near Cheget.
• Spending money US$400 min. I found food and gifts really cheap with our Rand exchange rate here in Russia.
• (DON’T BRING TRAVELLERS CHEQUES)
• Moon bag
• Snacks, energy sweets, powdered juice & Biltong/dried meat & any preferred food
• Chocolate
• 1 small roll of duct tape - always useful to patch things us as well as taping up blisters on your feet
• 3m x 3mm cord (for emergencies)
• Ear plugs (you are sharing your space with other people who snore and fart all night long!!)
Optional:
• Video cam recorder
• GPS system and other boy gadgets to keep you happy
• Compression stuff sack
• Ski goggles (for me not optional essential for summit night)
• Book/magazine
• Chess set
• Playing cards
• Altimeter
• Camera tripod
• Sleeping bag inner liner
• Camera
• Survival space blanket
• Hand warmers
• Thermometer
• Russian Phrase Book (good idea the Russians do not speak English and will ignore you!!) but the guys on the mountain speak English and are very friendly must be the mountain air!!

I found out later from a climbing mate who does a lot of alpine trips that using bits of your garden hose to cover the sharp ends works really well. It certainly did this was my first attempt and I was rather proud of myself - but the hose pipe works better!!

and then I went to collect my diamox and odds from another good climbing mate Cheryl only to find a pair of snow googles inside. A gift from her and her son Hayden (we climbed Kilimanjaro together). It was so super special and I really was grateful for them during our horrid summit attempt battling against gusting winds and snow blowing into our faces.

The Team Zodwa Project ™

Member: FGASA (Field Guides Association of Southern Africa)
Member: Vincent de Paul Victory Park (St Charles Catholic Church)

Photo Credits: Kim Williams Copyright

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Warmest