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Sunday, 26 September 2010

Cuillin ridge in a day

This is the view towards Sgurr nan Gilean from the Sligachan hotel & bar on the Sunday after Adam's and my Cuillin ridge attempt on the 25.9.2010.

We did the ridge on the Saturday and in contrast to Sunday there was a layer of cloud just above the summits but the rock was mostly dry and there was no ice.

So why do the ridge? The main reason is that it is the only properly testing, local Alpinism exam for British climbers. The second is that it is in a unique setting: an Alpine ridge in a Hebridean island world. The third reason is that there are 11 Munros which can be ticked off in one go and thus walkers may consider hiring a guide like Mike Lates (to start at the top) to tick them all on one or two days. This allows walkers to utilize their fitness to manage the distance and the guides skills for the tricky bits. The fourth is that it is the first route in 'classic rock' which puts it onto the to do list of many climbers.

Adam had visited the ridge several times before and I was on it twice with Tim, who had done the ridge earlier this year. During our attempt I also took many photos to maybe help others who prepare for the ridge. The ridge is long and complex and thus a visual idea of what is what and what should be expected is useful. Also in this report we will say what worked for us and what did not.

First some tips. The first tip is to train. Train enough to be able to run a Marathon in 3.30-4 h and the person who leads most of the climbing should be able to climb VS with no fuss (which means you should be able to lead HVS or E1 on a good day). The TD gap in less than perfect conditions with boots etc. will feel easily like VS similar to Naismiths in a fatigued state. If VS is your top grade on a good day then consider taking more protection and assume that you will take more time for the climbs.

The second tip is to obtain plenty of information and to cut out all wishful thinking. The ridge is tough and you need to gather as much information as possible. The following is very useful if not essential.
- Hyslop guide: http://www.rockfax.com/publications/miniguides/item.php?id=18
- Mike Lates guide: http://www.skyeguides.co.uk/Downloads/2007_Ridge_Download.pdf
- SMC Skye scrambles and the soon to be published Skye climbing guides.
- Map: http://www.amazon.co.uk/Skye-Cuillin-Superwalker-Harvey-Maps/dp/1851374078

Adam and I used an Ortlieb map case and a Harvey 1:12,500 map on one side and the relevant page of the Hyslop guide on the other side. The Hyslop guide is invaluable as it says whether to stay left or right of the crest and how to do the sections where route finding is hard. If you do not have much experience on the ridge then a GPS either with the grid references for all the major peaks or a mapping GPS with a OS map for the area is useful. If the mist descends then navigation will be tough.

Finally clothing and shoes. Avoid big boots unless you twist your ankles easily. For me Five Ten Tennies worked very well as they are good for walking, OK for jogging and the sticky rubber makes them OK for climbing although the tip is not as suitable for small features as a proper climbing shoe. Our climbing gear will be shown further below (TD gap section).

Our attempt started at 4 am in Glen Brittle. This requires immediate concentration as you can easily lose your way especially in the dark. Tim and my first attempt more or less ended in the Glenbrittle bogs where we were trotting around for ages with wet feet. Walking up the night before for a bivouac is the other option but then you will have to carry a lot of bivy gear during the day.

You have two main options for the approach to the ridge. Choose the Coir' a' Ghrunnda approach for dry feet but navigation can be tricky in the dark. No problem at the height of summer but we lost 20 min scrambling on dodgy terrain in the dark. The other option is to walk parallel to the ridge and then ascend Gars-bheinn directly avoiding the scree as much as possible but assume wet feet. The essential bit is to collect at least 2 l of water. You will probably need more if it is warm and if you sweat a lot. Here is Adam filling the water bottles in Loch Coir' a' Ghrunnda.

If you do the Ghrunnda approach leave your rucksack at the bealach and quickly go to Gars Bheinn which is actually quite a distance. When you arrive at Gars-bheinn turn around and your attempt starts. The photo below shows Adam looking back over the initial part of the ridge from Sgurr Alasdair.

Whilst on the ridge ideally have some points where you check whether you are on schedule. We had around 12 h from dawn to dusk and thus we had to be within the 'fast walking' times of the Hyslop guides at all check points to avoid climbing or scrambling fatigued in the dark. Not so much a problem at the height of summer. Here is Adam near Sgurr nan Eag.

We missed out Sgurr Dubh Mor as it is traditionally not included in a ridge attempt (... says Mike Lates in his guide). A must do for Munro baggers though. After that an exposed move to arrive at the TD gap to start the first classic section of the ridge. A good point to discuss the gear that should be carried, a topic of many UKC postings. Our climbing gear is shown below. It was:
- a 50 m Phoenix half rope;
- Black Diamond Alpine Harness;
- Four 120 cm slings on carabiners.
- One 60 cm sling;
- Nuts esp. around 5/6 and a small hex;
- Belay device.

This amount of gear is OK if you are at least a HVS leader. If you lead only VS or HS then carry more gear. Maybe a full set of nuts and some hexes plus a few quickdraws. However, slings are, like Hexes on Ben Nevis, the key gear for the ridge as there are many chockstones and spikes. You can protect the whole TD gap with slings. The abseil tat on the ridge looked quite good but especially after winter it might a good idea to take some extra tat to back up anchors that look worn out. Here is Adam abseiling into the empty TD gap ...

... and here I am climbing out again. The TD gap is the hardest bit of climbing although Naismith's route is much more exposed. As I have said above, the slings are key gear here plus maybe one or two nut placements. Aim for the horizontal gap on the left side and then wiggle up. The Vdiff grade is 'traditional' and in many other places a HS/VS grade would not seem overly soft.

My legs felt quite stiff after the gap and for Adam crisis time started. He managed to struggle to Sgurr Alasdair and then sat down with cramps, coughed, nearly vomited and looked finished. But I remembered that he did not eat any food in Glenbrittle and I did not see him eat anything since. Thus hypoglycaemia or low blood sugar was the most likely explanation. So he was almost force fed three Hobnobs and he started to recover. After the luxury of a 10 min break he started to feel better and we moved on. After Sgurr Alasdair there is a tricky step up to Sgurr Thearlaich.

Sgurr Alasdair, Sgurr Thearlaich and Sgurr Mhic Choinnich are shown on the photo below from right to left. The descent from Sgurr Thearlaich, the lower middle peak, is the first big route finding task and requires full concentration. The Hyslop guide says 'Descent the roof-like section on the right-hand side. Look for a notch in the ridge before the final lumpy section [quite a bit before the end]. Cut off right down a ramp which leads round to the bealach'.

The climbers way to ascent Sgurr Mhic Choinnich is King's chimney. Unfortunately I didn't manage to take a good photo with my fixed 28 mm lens but trust us, it is obvious. It is the right facing large corner. The photo below shows me starting the climbing. Scramble up a little bit and belay in the open book corner. Climb the corner and then traverse out right under the roof and step up to a good belay. It is graded 'difficult' in old money and much easier than the TD gap.

Very enjoyable. I just sat back and didn't anchor myself while belaying to save time. Adam climbed quickly and we moved on. We were a bit behind time and missed out the good scrambling on An Stac to follow the brown ramp on the right to arrive at the Inn Pin.

The Inn Pin never fails to amaze. It is an icon of British climbing and the nightmare of Munro baggers. I climbed on a single half rope and when the rope went tight Adam and I climbed in together for maybe 10 m. It is roughly 60 m of climbing. All only semi safe but then then the climbing is graded 'moderate' and we saved a lot of time.

Here is Adam abseiling while another party is ascending the short side.

Now the mentally tough middle section starts: a lot of rough walking and committing scrambling but no iconic features. Here the Hyslop guide is invaluable as it says how to tackle the individual sections. Below a view onto the section that follows after the Inn Pin and Sgurr Dearg...

... and here is Adam on that bit.

We met a guided party and it was a moral booster to hear the guide saying that we were going well. However, Adam then overheard one of the clients saying 'nutters'.

Below another view over the middle section with Sgurr nan Gillean far in the distance. By this time we were maybe 30 min behind schedule and I was constantly encouraging (to use a euphemism) Adam to give his best which he did.

The whole middle section is never easy and requires constant concentration.
The three tops of Mhadaidh are particularly tricky for route finding and exposed scrambling. Again read the Hyslop guide carefully before each section. It will help you stay on course as descending the wrong scree gully takes a lot of time and can get you in serious trouble. Below a Mancunian team who had bivied on the ridge. They were probably a wee bit too slow to make it to Sgurr nan Gilean before dusk and we soon left them behind. A great show for being the first time on the ridge though!

Here is Adam above Loch Coruisk. Ensure to reward yourself with a view from time to time if you have a view that is. It is truly stunning on a good day.

The middle part ends with the traverse of Biden Druim nan Ramh. Andy Hyslop says 'this section involves some of the most complex route finding'. He gives A-F advice on how to climb it. Look out for those basalt staircases and good luck in the mist. The photo below shows Adam doing another exposed scramble...

... and an exposed down climb. Try to down climb as much as possible and reserve time consuming abseiling only for the trickiest bits (i.e. after An Caistal).

The descent from An Caistal is again tricky in places but finally the middle section is done and there is some easier ground to Am Bhasteir.

Am Bhasteir is the pyramid on the image below with several climbers on top. We pushed on and reached the base of Naismiths route at 17.20 h.

The climb traverses out onto the very exposed face on the right and then follows an obvious crack to the belay. I became a bit agitated when I realised that we would have to climb two pitches with not much daylight left but I quickly reached the flake belay. During the traverse the base falls away and at the belay the exposure is large. After that step onto the flake and do a move which is tricky in boots to reach the upper bit of the crack which is easier to climb.

After that tick the tooth, descend a rib and then climb runnels on the right to the final overhang below the top of Am Bhasteir which is a tricky boulder problem. You might wish to short rope to there, set up a quick belay and climb it belayed. No photos of the climbing as time was running out. We reached the top and descended knowing that the ridge traverse was more or less in the bag. Here the view towards Sgurr nan Gillean in the evening light.

During the descent we met a large party with a casualty who had fallen off the bad step and had broken his ankle. However, they already managed to phone mountain rescue, had the casualty in an orange plastic bag and the helicopter was on its way. So we felt the casualty was well looked after and we pushed on. Here is Adam on the descent with the helicopter above.
The last obstacle was a back and foot chimney onto the West ridge of Sgurr nan Gillean. Here is Adam climbing it...

... followed by easier scrambling up the West ridge to the top and the end of the ridge at around 19 h 20 min. The photo below shows Adam enjoying a wee rest after a long day which was not quite over yet.

We descended the West ridge again via the chimney this time with our headtorches switched on...

... to the rucksacks just below the bealach and watched as the chopper was picking up the rest of the party.

I think both Adam and I thought about taking a lift with the chopper but we switched our headtorches off in order not to confuse the pilot. Also we didn't know whether the chopper would fly to the hospital but it descended gracefully towards the Sligachan for beers and food! Well, descending the ridge when knackered is part of the experience. Regarding the rescue, a great job by the mountain rescue team and if you walk or climb in the Scottish hills then ensure to donate a bit to these guys who might save you one day.

After the chopper disappeared it became very quiet and dark. Half an hour later the almost full moon appeared behind pinnacle ridge and helped us with some faint light. No path is indicated on the map and we were unsure whether to ascend Pinnacle ridge or whether to descend into the gorge. We did the latter and it seemed that we had reached a cul de sac when we spotted a ramp on the left that led us to the main path. However, the normal path apparently goes to the left of the gorge over slabs so you have little chance of finding that in the dark. Tim recommends the following instead: 'And avoiding it really is dead simple: in descent from the G-B col, just head right and stick right on the "join" between the screes below and the cliff above.'
The path went on and on and we didn't say a word for a long time. But finally the car noises came closer and my mobile rung. It was Mike, who asked where we were and 20 min later we entered the Sligachan bar. Mike, John and John's son immedeately rushed to get us a Blackcurrant lemonade followed by a pint of Cuillin ale plus crisps and shortbread. It was good just to sit, talk a bit about it all and to feel fatigue taking over.

Epilogue
Sunday arrived with sunshine and the air was crisp. We had a good breakfast in the Sligachan and then leisurely drove home to Aberdeen passing many of the views that would turn Scotland in the number one tourist destination if the weather was not frequently and reliably utterly miserable. First the view to Lochalsh and Kyleakin from the Skye bridge. Well worth the walk back up the bridge.

On the other side the lighthouse...

... and further down the road the iconic Eilean Donan castle in an autumn landscape.
Lochs and hills towards Glenshiel...
... and then the view towards Knoydart, one of my favourite areas.

Finally acknowledgments. A great thanks to the master of the Cuillin and Skye mountain guide Mike Lates for invaluable advice, to the friends from Oxford for the refreshments and all the support and to the Sligachan staff for the special favours that we received!

Tuesday, 10 August 2010

Mythical Wall: the must do E1

Showers were forecast for 16 h but Adam and I arived at 18.30 h at a dry grassy pinnacle to try the must do Mythical wall E1 5b***. Well must do for Aberdeen climbers at least:

After that the Pobble and then the rain finally arrived.
HW

Tuesday, 29 June 2010

Craig Stirling

Tonight Maart and I went to Craig Stirling to climb Grand Diedre HVS and Electric Blue, an adventurous E1 with an overhanging finish on big holds. But Dave, Graham, Sandy, Brian and John provided proper action, deep water soloing E1s and climbing E2+s. Here a video:

That'll be it for a while as there will be a conference followed by a holiday. After that I'll be chubby, weak and a chicken again!
HW

Monday, 28 June 2010

Steeple E2 5c****

Steeple is 'a condenter for the best rock climb in Scotland' according to the guidebook. Robbie and myself decided to have a go despite a prediction of showers from midday onwards. There were thick clouds over the pass of Drummochter and Robbie and I had low hopes as to whether we had a chance. At 7.30 h we walked in and we reached the bottom of the cliff at 9.30 h. Here is Robbie descending into the loch Avon basin...

... and here is the Shelterstone in all its glory.

We wasted no time with the bottom two dampish 5a corner pitches to get at least to above the crux before the showers started. Here is Robbie starting the first one...

... and here I start the second pitch...

... and here I exit it.

Robbie then led the easy bit to the bottom of the 5c crux ramp. The crux is sustained, balancy and progress was severely limited when I managed to clip my shoe lace into a carabiner connected to a cam. Thanks to kamasutra-like movements involving having my foot above head height and good sphincter control I managed to get the cam out and to get back onto the crux without weighing the rope. Here a shot after the antics...

After that more hard moves on damp rock until I got to the belay where The Needle and Steeple join. It now started to rain heavily for 30 min and Robbie did well climbing the next 5a pitch on wet rock to the magnificient corner of Steeple. Here Robbie starts the corner...

... and here he is higher up...

... and here high up in the sky...

Robbie climbed exceptionally well, got the gear in and climbed and climbed and climbed until the end of the 60 m rope was reached. I feared that he was on a hard bit but he had in fact reached the top. I followed with enjoying the good handholds but often poor footholds. One good move after the other until I emerged next to Robbie in the sunshine. After that a painful descent via Pinnacle gully.

We descended to the Shelterstone howff...

... before walking back over the plateau where some snow is still left...

... to get back to the car at 18.30 h.
HW

Tuesday, 15 June 2010

Death Cap E1

For some Earnsheugh is heaven, for others more horror than 'Texas Chainsaw Massacre' and some poor souls have to hitch a ride on the helicopter after trying the forbidden fruit. Here a wee video of Death Cap, a soft touch E1 5a, with sensational positions:

HW

Monday, 14 June 2010

Cycling the Outer Hebrides

Here a wee video of us cycling on Lewis & Harris. If you can stomach cool winds, occasional rain and plenty of hills then the Outer Hebrides are among the most beautiful cycle rides anywhere. After taking the 10 h morning ferry from Ullapool, we cycled from Stornoway to Tarbert in strong winds. On the Saturday we then cycled around South Harris with the Golden Road in the East and the golden beaches in the West. On the Sunday we woke up to heavy rain and cycled back towards Stornoway passing the standing stones of Callanish on the way. Here is a map...
http://www.undiscoveredscotland.co.uk/usmapindexes/westernisles.html
... and here a wee video of the Friday and Saturday. On Sunday the battery of the camcorder was flat:

Oh and on Saturday I also found a Gneiss boulder where I managed three two move problems. Nearly forgot that this blog is about climbing!
HW

Tuesday, 1 June 2010

Clashrodney

A poor weather forecast didn't materialise and so Adam and I climbed Yellow Peril E1 5b, Gorgon VS 5a, Capitol wall VS 4b and Schoolboy Alcoholic VS4c. Here is a video of the last and first climb in case you need some beta...

HW

Monday, 31 May 2010

Monaliath, Nevis gorge & Polldubh Sandbags

On Friday Arno and I met in the 'Tipsy Laird' in Kingussie while waiting for Mike and John, two Oxford-based Munro-aspirants. We had to wait for a few hours which meant a couple of 'Cats' plus some Whisky's. 'All Mike's and John's fault, officer!'. We started Saturday with a hearty full Scottish and filled to the brink with cholesterol, we walked down the glen to do three of the Monaliath Munros first in sunshine...

... before the weather started to change. Here is Mike above the hidden loch...

... and here is team Oxford & co resting near a patch of snow.

A good walk despite the rain and great to catch up with Mike and to meet John. On Sunday morning Adam met us and because the forecast was better for the west we drove into Glen Nevis. However, it was wet there and so we decided to do the gorge walk to see the falls of Steall...

... and to try the wire bridge which is far more entertaining now that one of the wires had snapped. When we returned it was much drier and we went to Pinnacle buttress to do two sandbags, Clapham Junction and Severe Crack. The climbs are graded VS, steep and polished Sassenach traps...

I left the gear in Severe Crack so Adam could try his luck with preplaced gear. However, it is like climbing teflon and Adam ended up aiding it like the nose on El Cap. Maybe the overdue edition of the next Highland Outcrops will see a correction or the grades are left so that the locals can have a chuckle watching visitors collecting airmiles.
HW

Sunday, 23 May 2010

The Blue Max E1

Creag an Dubh Loch is probably the finest cliff in Britain and every British climber should make the pilgrimage at least once. Living in the area enables climbers to move in when the conditions are right (and the exit ticket is award) to do one of the longest routes in Britain. In winter Labyrinth Direct was the highlight of the season and this Saturday Robbie Miller, Arno Alpi (an Austrian alpinist working in the Dundonian life sciences Empire) and myself committed to the long walk in from Glen Clova to try 'The Blue Max' at E1 5b**. The line is a variation on Cyclops but the three extra pitches on the lower pitch make the climbing significantly harder and arguably better. Ten metres into the climb is a first wake up call: An overlap which seems tricky for 5a at that stage because it needs time to get used to get used to the good friction...

Robbie led the second pitch which ends with a protection and holdless traverse over to Cyclops. I found it harder than anything on Hammer on the Etive slabs. Then in a great position some easy moves through the main overlap at 4c...

Now the 5b pitch: A diagonal traverse to a block with an obvious crack to climb the main overlap in two steps...

If you think it's all over then think again. Two more challenging moves and the last overlap seems more like a Boulder problem and it takes some time to find the right sequence. These 40 m are action packed! An easier pitch to the terrace and then up to the large V-groove above the boulders with the old slings. Robbie led the remaining 4c pitches. The big, airy V-groove was excellent climbing and it was a bit wet and seemed hard for 4c, particularly the move near the peg. Here is Robbie bridging for glory...

Robbie climbed straight up although it probably would have been better to escape onto the arete on the left earlier. After that the 4c pitch of Cyclops which was good climbing up the corner and then onto another arete. Finally a grassy and then scrambly pitch onto the plateau and then the painful slide through a snow filled central gully to reach the bottom:

Change shoes and then the long way back over Broad Cairn to the car park in Glen Clova. 'The Blue Max' is harder than 'The Needle' and 'Minus One Direct' with a lot of varied climbing. The climbing is better than Cyclops but it is unfortunately not the direct line. Many of the photos were taken by Arno. Finally a video of the thin 5a slab, a 5 b move, the V groove and then the descent through Central Gully with a climber that was soon surfing the Cougar.

HW

Tuesday, 18 May 2010

Treble E1 at the Pass of Ballater

For once in a long time a warm evening was forecast and so Adam and I went to the Pass of Ballater to do some E1s. First Stinker: easy to the roof, place gear as high as possible, down to a rest and then go for glory. Second Black Custard: Easy enough climbing to the roof, place plenty of gear, again down for a rest and here we go. Finally Blutered: Thin traverse with a dodgy microcam (unless you want lots of ropedrag), place lots of gear and then jam for glory. Unfortunately I had placed so much gear that the rope became tangled and I had to unclip and reclip three pieces of gear before carrying on and reaching the finishing jug with not much left in the tank. A bit more 'go for it' and we'll be ready for the mountains.

Adam is also climbing better than last year as a result of climbing E1s almost everytime we went out.
HW

Monday, 17 May 2010

Good use of ticket: Robs Reed

Arno, Robbie and I all obtained an exit ticket for a few hours on Sunday. The forecast was for heavy rain showers after 13 h and so we went to Robs Reed for some quick sport climbing. After a warm up we went for 'High Voltage' F6b+ with crimpy sandstone followed by a conglomerate crack. We then went for 'grasping the Nettle' F6c which seems doable and then entertained ourselves with 'Welcome To The Big Pocket' at F6b+. Various Etchachan members (don't mention the exit ticket) walked past murmuring 'sandbag of the crag'. Dynoing to the pocket was tricky enough but getting from the pocket to the roof was like wrestling a wild boar covered in vaseline:

Here is Arno going for the final pump...

... and here is the view from Robs Reed towards bonny Kirriemuir.

HW

Thursday, 13 May 2010

Unforgiving Newtonhill

Another rain forecast and we could just not stomach another night climbing indoors. So Adam and I went for Newtonhill because if it was wet there we could at least do traverses at Dykes cliff. The North facing cliff was relatively dry and I started on Acapulco, a pumpy, juggy, overhanging E1. It went well to the crux but there I could just not get my foot high enough, got pumped and had to rest. Disappointing but there you go. It rained at the top but Red Baron HVS as a second climb was more or less fine and it didn't go too badly.

Newtonhill is for the light & fit folk among us and not for fatties such as Adam and myself. But failing is part of the game and it beats indoors after a long winter spent climbing plastic.
HW

Thursday, 6 May 2010

Zombie right-hand during a rainy night

Having recovered from a tummy bug I was keen to do some vertical mileage. Adam could come as well, the forecast seemed fine and so we were heading for Long Slough in order to do a couple of HVSs and VSs there. However, it drizzled when I arrived, the rock was damp and we only managed to climb Zombie right hand HVS 5b before there was a heavy downpour. Difficult moves for HVS even during a repeat ascent:

PS. The gear at the start had been placed while waiting for Adam.
HW

Tuesday, 4 May 2010

Bang for buck training: Legaston

One major benefit of joining the Etchachan club seems to be that members receive a permanent weekend exit ticket, usually spent cranking rock or ice (see Neil Morrison's excellent photos on Flickr: http://www.flickr.com/photos/8027420@N04/). In contrast, non-members are usually on relationship, children or DIY duty and can usually, if at all, only climb 2-3 hours every other weekend.

So how to avoid falling too far behind? As I am at Dundee most weekends I am very lucky that the Angus venues Kirrie hill, Legaston and Robs Reed offer some very good sport climbing which is 30 min from Dundee with plenty of routes in the F6 grades. On Sunday, a cold 2nd of May, Arno and I went to Legaston Quarry for the first time this season to do a few routes being back home at lunchtime. Good for fitness and technique and good for climbing a lot in a few hours. The best route for the F6 weaklings is probably the 'Flight of the Mad Magician F6b' with a memorable crux move. Here is a video of another route, 'Bomber' at 6a+:

HW

Wednesday, 21 April 2010

Climbing, training, questions & myths

Recently I have been reading up on specific training recommendations for climbing in order to prepare for the rock climbing season. There was some good advice but also some opinions that are not supported or that are contrary to the existing scientific evidence. The lack of scientific evidence does not necessarily mean that the recommended training does not work. It may well work and often very well especially for those that give the advice. However, certain types of training only work for some and in other cases the training might work but the explanation is wrong. Being an exercise physiologist I thought it would be good to comment on it. The following three questions interest myself and are relevant for climbing:

Question 1. I am following a training programme designed to increase climbing-specific strength but I don’t improve. What is the problem?
There is now evidence from solid studies showing that individuals respond very differently to endurance and strength training. For example, Monica Hubal and colleagues studied 342 women and 243 men that took part in the same 12 week, progressive strength training programme. They found that the size of the trained muscle changed from -2 to +59% and that strength changed from -32 to +149 (Hubal et al., 2005). The fact that one individual lost 1/3 of her/his strength despite training to increase strength suggests that there were some poorly controlled external factors but generally the message is that individuals will respond very differently to a strength training programme. So what's the lesson learned? Training recommendations designed to improve climbing-specific strength will only work very well for the MacLeods, quite well for Joe Average and not at all for the poor responders. Those that write training plans should point that out to the recipients.


Question 2. What training methods can I use to increase the percentage of fast/type II muscle fibres?
Rest is probably the best 'training' to get more fast muscle fibres. The reason is that all forms of exercise, including strength training, reduce the expression of the fastest type IIx fibres and increase the percentage of the slower, intermediate type IIa fibres (Andersen & Aagaard, 2000). The only thing that increases type IIx fibres is inactivity (Andersen & Aagaard, 2000) or accidentally denervation such as spinal cord injury (Biering-Sorensen et al., 2009). Thus the take home message is to train as little as necessary to increase strength and learn a movement if a high percentage of type IIx fibres is the key aim of a training programme. In other words, sprinters should not jog much. If a lot of training is necessary to increase glycolytic enzymes and mass then a tapering period (low volume) could help to let the percentage of type IIx fibres increase again.


Question 3. Can maximal neural activation only be achieved with near maximal contraction training (1 repetition strength training, hard bouldering, campus board)?

Strength depends on the size and composition of muscles and on the ability of the nervous system to activate the existing muscle. A high neural activation of muscle is important for athletes such as climbers and high jumpers because it means strength gain without increased weight/muscle mass. It is sometimes suggested that maximal neural activation can only be achieved with 1 repetition strength training, hard bouldering or campus boarding. This is probably not the case because near maximal neural activation can also be achieved with less intense contractions if they are repeated until failure or until one gets pumped, to use climbers language (Jungblut, 2009). So why is that? If a muscle generates a force say 50% of the maximum then initially only a limited of fibres need to be activated by the neural system to generate that force (= less than maximal neural activation). However, over time the PCR-ATP, and glycolytic system ‘fatigue’ in the contracting fibres (it would take pages to describe the exact mechanisms) and thus they lose force. In order to maintain the overall force, more neural activation is needed in order to recruit more fibres so that the fatigued and newly recruited fibres produce the 50% of the maximal force. At one stage all the fibres are that fatigued that we need maximal neural activation in order to recruit sufficient fibres to produce 50% of the maximal force and soon after we will be too fatigued to achieve 50% of the maximal force. This is the reason why a relatively easy crux move (requiring less than maximal force) high up on a pumpy route feels just as difficult and requires the same amount of teeth gritting than a brick hard move at the start of a boulder problem. Having said all of the above it is likely that near maximal contractions have benefits that exercise with less intense contractions to fatigue (and thus near maximal neural activation doesn’t have).
HW

Reference List

Andersen JL & Aagaard P (2000). Myosin heavy chain IIX overshoot in human skeletal muscle. Muscle Nerve 23, 1095-1104.

Biering-Sorensen B, Kristensen IB, Kjaer M, & Biering-Sorensen F (2009). Muscle after spinal cord injury. Muscle Nerve 40, 499-519.

Hubal MJ, Gordish-Dressman H, Thompson PD, Price TB, Hoffman EP, Angelopoulos TJ, Gordon PM, Moyna NM, Pescatello LS, Visich PS, Zoeller RF, Seip RL, & Clarkson PM (2005). Variability in muscle size and strength gain after unilateral resistance training. Med Sci Sports Exerc 37, 964-972.

Jungblut S (2009). The correct interpretation of the size principle and its practical application to resistance training. Medicina Sportiva 13, 203-209.