Something that people occasionally ask about in climbing is breathing during difficult climbing – how important is it and how can it help your climbing?
Obviously we need to breath almost constantly and during exercise of any kind its even more important to fulfil it’s most basic function of delivering enough oxygen and removing carbon dioxide so metabolism can keep happening at the desired rate. But breathing is also extremely important psychologically.
Breathing can be used to set or assist the pace and rhythm of movement and even to help control aggression on moves. Climbing movements at your limit require constant changes in speed of movement and delivery of muscular effort. Regulation of breathing can be a sort of link between body and mind for managing this task. The best way I can describe it is to say that the mind expresses the desired type of movement through breathing, which tends to be followed immediately by a similar body movement, tension or force delivery.
Often, A sharp or deep intake of breath happens before a movement is executed, followed by a longer exhalation during or after the movement has been completed. Many climbers find that they hold their breath far too long during climbing until the breathing centres force them to breath and this breaks up the body’s climbing rhythm and they ask how they can break this habit?
The answer is by running some technique drills. Technique drills are nothing scary, so don’t be put off by the jargon - it just means repeated exercises focusing on something in particular that you want to practice. A really good time for any breathing or movement technique drills is when you warm up.
Because the climbing is not hard, you have ‘space’ in your mind to concentrate on something within the movements (like your breathing rhythm) as opposed to having to give your full concentration to just staying on the wall. Practice climbing a route or problem you can do comfortably again and again. Separate the two main stages of climbing movement – preparing to move (where you set your feet and body) and moving (where you execute a hand movement). While preparing to move, focus on making smooth relaxed breaths as you set your lower body in preparation for the next reach. One complete breath cycle for each foot movement is common on lots of moves but not on every one. Take a breath in as you stare and focus on the next hold and exhale as you grab the hold.
Consistent practice during easy climbing will help you find a breathing rhythm that works well for your climbing style and it will become automatic so it happens without you even thinking about it on the hard stuff. It’s most often relative beginners (less than two years regular climbing) that notice breathing as a problem. It’s hard for them because there may be no such thing as easy climbing! Just being on the wall is enough to feel so tense you have to force yourself to breath. If this is you, don’t worry – you will find a rhythm and with patience it will come once you get a change to be more composed on the rock.
The Marangu or main route is by far the most popular way up Kilimanjaro. The forest is very beautiful and Maundi Crater is worth a visit just for the flowers and scenery. There are wonderful views of Kibo and Mawenzi. It generally takes five days for the round trip:
Day 1: Marangu to Mandara HutDay 2: Mandara to Horombo HutDay 3: Horombo Hut to Kibo HutDay 4: Kibo Hut to Summit to Horombo HutDay 5: Horombo Hut to Marangu
The schedule, trails and accommodation are designed to allow visitors to acclimate. An extra day at Horombo, Mawenzi or Kibo Huts is recommended to allow even more time to get used to the altitude.
Mandara Hut - 2700 m. This is a group of comfortable, wooden A-frame huts. The largest cabin has a downstairs dining area and an upstairs dormitory with bunk beds and mattresses; smaller huts sleep 8 each. The total capacity is 60. Water is piped into site from springs above and flush toilets are behind the main cabin.
Horombo Hut - 3720 m. The buildings are similar to Mandara, but total capacity is 120. Water is piped from the stream behind the huts. Do not use this stream or its valley as a waste disposal area. There are platform toilets south-east of main hut, about 80 m down the slope and new flush toilets have been built within the complex of small huts.
Kibo Hut - 4700 m. This stone built block house with a small dining-room and a number of 1dormitory rooms leading off a main corridor has bunk beds and mattresses for 60 people. Water: None, so bring an adequate supply from the 'Last Water' stream above Horombo Hut. Platform toilets are behind the hut (to the southwest).
There are several climbings areas both in and out of the Caribou National Forest in southeastern Idaho.
Ross Park Area Location: South of Pocatello on the right side of Fourth Street or the left side of Second Street.
Although very short (25 feet), climbs are available in this area. It's an excellent place to sharpen those rusty skills. The Fourth Street side provides climbing for the 5.5 - 5.11 climbers on friction, faces. and cracks. The Second Street side (just past the zoo) is a bit higher (40 feet) and provides some excellent aid and free pitches-up to 5.9 standard. Hard hats are advised in this area. Ross Park is an ideal spot to work on those intricate moves in leading and top roping. The anchor placements are fair to good, except for the occasional bombproof bolt.
Garden Creek GapLocation: South on 1-15 to Jensen Road turnoff. Take a right and follow the road to the obvious notch in the mountain range. Travel time from Pocatello is 45 minutes.
This area has some excellent multipitch climbs (2-6 pitches) on both the north and south faces. Standards range from 5.3 to 5.10 free and A3 in aid. There are several cracks systems as well as ramps, faces, and chimney problems. The Gap is used a lot by University students, so you may meet some folks while you are there. Most of the more frequented climbs are very clean; others may be quite rotten.
The Sierra National Forest is a sleeping giant in the Pacific Southwest. The forest, situated on the western slope of the Sierra Nevada, shelters a primeval grove of giant sequoias. And it does so quietly without the throngs of tree lovers that gather round poor old "General Sherman" in nearby Sequoia National Park. And if size does matter to you, the Sierra is home to "Bull Buck" — the second-largest tree in the world.
The forest is distinguished by a sheer abundance of rivers, streams, lakes, and reservoirs, and that's great news for paddlers. The wild and scenic Merced River is one of the fiercest white-water serpents in the region. A 28-mile stretch of this turbulent torrent, from Red Bud to Bagby, boasts nine harrowing rapids ranging from Class III to V. Notorious rapids such as Ned's Gulch and Stark Reality have been known to flip 16-foot rafts. If it's quieter waters that you seek, it's hard to beat Mammoth Pool — 2,000-foot mountains sequester the five-mile-long reservoir.
In this instructable I show how I designed and built a climbing wall in my garage for relatively cheap. Of course every garage varies so my design probably couldn't be copied exactly but hopefully showing how I did will show all the basic concepts behind building a wall and give you a good idea on how to go about this large undertaking should you choose to do so. The total cost of the project was under $400 (that includes holds so if you made your own holds it would be ~220$) and is well worth the investment. An added bonus is the wall has a door that can be opened so it doubles as extra storage space. (or if you dont need storage space but have kids (or you're a kid yourself) you could use the inside as a pretty awesome fort). It really is up to your imagination. But without further adieu we will delve into the finer details of climbing wall design & construction.
