Winter Fitness: Rock Climbing Training During the Winter
Rock climbing can be an incredible way to keep in shape - from overall muscle toning and endurance to mental training through problem solving and remaining present, rock climbing is has seen quite an increase in popularity in the last ten years or so.
And believe it or not, rock climbing can also be a great option for keeping fit all year long.
Tips for Indoor Rock Climbing Training
Indoor gyms are our sanctuaries when the weather outside is frigid and frightful. Do exercises such as hangboarding to improve grip strength. Campus board workouts are great for explosive power. Mix in some bouldering sessions to work on problem-solving and endurance.
Remember, the size of your rock climbing holds is important for adapting your technique to the wall you’re climbing. Don’t shy away from using the gym’s auto-belays to practice lead climbing techniques safely! Each session is a chance to refine your skills and discover new ones.
Outdoor Winter Climbing Safety and Preparation
If you’re one of the brave ones who venture outside, you need to prepare. Start with layering your clothes; first, wear moisture-wicking base layers, then build up to insulated jackets. If you think you’ll encounter icy routes, pack crampons and ice axes. Always check the weather forecast and avalanche reports before heading out. Finally, informing someone about your climbing plans is a must for safety.
Nutrition and Recovery for Winter Climbing
Fueling our bodies with nutrition is more important than ever during winter training. Focus on meals that are rich in lean protein, whole grains, and healthy fats to sustain energy levels.
Post-climb, indulge in warm, protein-rich recovery snacks. Stretching and foam rolling are your best friends to prevent muscle tension and aid recovery.
Staying Motivated
Keeping the fire burning in our bellies during long, dark winters can be tough. Set small, achievable goals to stay motivated, such as mastering a specific climbing course at the gym or improving finger strength. Visualization techniques can also help you mentally climb those tough routes.
Winter might seem like a time to hibernate, but for climbers, it’s an opportunity to dig deep and emerge stronger. Whether you’re refining techniques indoors or braving the cold outside, persistence is key when rock climbing training during the winter. Let’s use this season to climb our way to new heights and take on the rocks as soon as the sun starts shining again!
