The objective of e very rock climber is to reach the zenith of your performance level on the day of the competition. For this you must start certain preparatory activities almost two-months before the actual event. Besides the usual training routine you should start targeting specific muscle systems (aerobic, anaerobic) and specific muscle groups for the type of climbing. Ensure the intake of a good nutritious diet to compliment the specific, targeted training plan for maximizing your advantages. Given below are general guidelines. You should seek advice from a sports nutritionist or sports trainer for individual training for your position.
Two Months before the Competition.
Chalk out a workout with a daily routine that aims at succeeding in the kind of climbing included in the competition. Following are some types of training:
Negative sloping, long-reach moves and overhanging sums up to the Strength Training; Speed climbing, Dynos make up the Explosive/Burst Power Training; Long or high runs that need continuous climbing for more than five minutes is the Endurance Training and the Long leads, lock-off that require sustained power, difficult clipping without burnout in addition to the duration of climb and long routes sums up to the Strength-Endurance Training.
After identifying the type of training you would need, start a specific training plan that concentrates on that particular training.
Food and Nutrition
You must always keep away from fatty food two months before the competition. The usual training diets must be high in carbohydrates, low in protein and fats. If the carbohydrate is less than 60% of the daily calories, you may not be topping up the muscle and glycogen stock, making the glycogen levels drop below normal. People who find themselves unable to train on a daily basis show signs of glycogen reduction. To avoid this condition you should have an intake of approximately eight to nine grams of carbohydrate per kilogram of body weight daily. Carbohydrates can be pasta, breads, potatoes, or sweets, fruits, etc.
One-Week before the Competition
Stop all arduous exercises and start moderating stretching and aerobic activity. Keep the muscles ample time to recuperate. Moderate aerobic activities must not use the climbing muscles. Some old low aerobic activities like bicycle riding, walking, moderate swimming, golf, and ping-pong, etc stimulate blood circulation when target muscles are recuperating.
Food and Nutrition
Have a carbohydrate rich diet and cut down on fat and protein intake. Drink ample water and get 8 hours of sleep. Have the normal quantity of food and avoid dieting during this time. By cutting down on water and carbohydrates before climbing competitions, your stamina will drop by nearly half. When the muscles are dehydrated they lose almost 25%of their contracted strength and reducing water and food intake a day before, uses up the stored glycogen. This reduces stamina and causes dehydration, leading to a reduction in strength and ability.
Three Days before the Competition
Avoid exercising, but carry on with stretching. There are some endurance athletes who completely do away with fat and protein intake during this time. Better known as carbo-loading, this increases the glycogen amount in muscles and liver and prevents exhaustion during the very exhaustive events.
A week before the event, you must stick to your normal diet for the initial four days. Throughout the other three days undertake a high carbohydrate diet. A number of endurance athletes increase their carbohydrate intake to about 10 grams per kilogram of bodyweight that is approximately 70% of dietary kilocalories during the two to three days prior to the event.
There are many challenging extreme sports but nothing will challenge you physically and mentally as much as rock climbing. Rock climbing is a test of stamina, patience, skill, and willpower. Your hands will feel like giving up right into the middle of the climb on a vertical rock face but you can't stop. You just have to get the strength from somewhere and move on. The moment you lose focus, it could very well mean the end of it all. This is how and when accidents happen.
Rock Climbing is a sport that entails climbing up a vertical rock face or a steep rock face. Most of the climbers generally use gear and safety equipment, which have been specifically designed to suit this purpose. You need to be physically and mentally in top condition and also have the necessary knowledge of different climbing techniques. This knowledge will be useful when you start the climb. There are some people who might not carry ropes with them but it is something you can't try on your own especially if you are a beginner. You need to be a real pro to try it and sometimes even real pros have accidents.
Over the years, rock climbing has become a challenging extreme sport although it still is a niche area. A variety of grading systems have been introduced in the recent past to compare the various difficulty levels in climbs. The climbing techniques have improved considerably over the years and so has the equipment. Those who have a passion for rock climbing live it as a part of their lifestyle and not as a sport. The challenge of beating all the odds to reach the top is the prize itself.
In rock climbing most climbers go up in pairs. One of the climbers has to lead and the other follows and is known as the belayer. The belayer's job is to feed the rope to the lead climber with the help of a belay device. Once the lead climber reaches a certain point in the climb, he/she places protection and climbs higher and again places protection all the way up to the top. if the leader falls, the belayer has the option of locking off the rope.
The lead climber and the belayer will have to attach rope to their climbing harness, and this is done by tying it in a double bowline knot or a figure-of-eight knot. The lead climber can place a permanent or a temporary protection on the rock. The protection uses spring-loaded camming devices, which can be set into the cracks visible in the rock face. In the case of sport climbing, protection used is in the form of a metal loop also known as a hanger. These hangers can be secured to the rock with the help of expanding masonry bolts or by using glue-in bolt systems.
The lead climber will connect the rope to the protection with the help of carabineers. Due to any reason if the leader falls, then he will fall twice the length of the rope from the last protection point. If the belayer is unable to lock the belay device immediately then the fall can be longer. During the fall, the belayer can arrest the rope because the rope has to run through sharp curves in the belay device that create enough friction to stop the rope.
There are basically two types of rock climbing ? free climbing and aid climbing. In free climbing, you will have no support whatsoever like ropes, harnesses, belays etc. In aid climbing, which is considered safer than free climbing, you can use safety equipments to climb.
Both Kris Koonar & Jb Mills are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
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