The following is an outline view of my training program to help me prepare for the climb. The best training for mountain climbing is simply to go out and hike in the mountains, often. However, when we don't have the means, the next best thing is a good training program. Some key points to a good mountain training program are: cardiovascular exercises that concentrates more on the lower body (legs), keeping the heart rate up, using interval training and giving your body the appropriate time to rest and recoup. But mostly, being consistent in the training is what makes it effective!

Note: This is a personal training program and purely for information purposes. You should consult with a professional trainer to help with the training program best suited for you.

Many thanks to Jason Edwards for helping me with my training program. I spent a few days with Jason in Seattle, going over the training program and fine tuning it in preparation for Everest.

The following is a sample of my two-week training schedule:

Mon	48	Easy	Jogging flats (am), Climbing rocks (pm) 8 km, Climbing board…	0:43	148	160	0:00	0:00	0:43
Tue	50	Medium	Rowing, Abdominal (pm) 4 km, Olympic Basin	0:45	168	180	0:11	0:22	0:13
Wed	50	Easy	Bike flats (am), Climbing Rocks (pm) 30 km Montreal, hills, 25lbs	1:54	153	185	0:01	1:06	0:46
Thu	48	Medium	Intervals hills (noon), Stairs (pm) Mt. Royal, 5 X 207 steps	1:15	165	182	0:08	0:46	0:21
Fri	49	Hard	Swimming, Rowing, Abdominal (pm) 1 km, 8 km Olympic Basin	0:42	171	191	0:21	0:14	0:06
Sat	54	Medium	Jogging (am), Roller Blade (pm) 4 km, 36 km South Shore	2:00	157	181	0:05	1:20	0:35
Sun	50	Very Hard	Hike 20lbs, Stairs, Weights, Abs (am) 20 X 207 steps	2:00	178	192	0:35	0:55	0:30
Mon	56	REST
Tue	50	Easy	Jogging flats (am), Abdominal (pm) 8 km	0:40	151	165	0:00	0:00	0:40
Wed	49	Medium	Jogging, Climber, Stairmaster (pm) 8 km, 5000 ft, 160 floors	1:50	158	178	0:00	0:00	1:50
Thu	48	Hard	Interval hills (noon), Rower (pm) 1X Mt. Royal, 14430 M. (2:06/500M.)	1:00	163	182	0:01	0:13	0:46
Fri	52	Medium	Run, Stairmaster (pm) 9 km, 220 floors (4.3 miles)	1:10	147	187	0:04	0:14	0:32
Sat	54	Very Hard	Mountain Hike 25lbs (am) 2X Mt. Bromont , tot: 5400ft	1:22	164	184	0:10	0:54	0:16
Sun	56	Medium	Bike (am), Weights, Abs (pm) 46 km, South shore circuit	1:40	154	172	0:06	1:05	0:29

Here are a few tips that I find helpful with my training:

• I put some variety in my program, changing often the exercises to keep the workout interesting
• I estimate or measure my maximum heart rate and my training zones for each exercise. Your maximum heart rate can vary from one exercise to another.
• I train 80% lower body, 20% upper body. Mountain climbing is mostly legs.
• My 4 difficulty levels for cardiovascular training are: Easy day: 70% of maximum heart rate, Medium day: 80% of Max., Hard day: 90% of max., Very Hard day: 95% + of max.
• For Example: if my max heart rate is 190 bpm, then: Easy=133, Medium=152, Hard=171 and Very hard=180+
• I use a heart rate monitor. It makes a world of difference.
• My exercise times can vary from as little as 25 minutes up to several hours (hiking!)
• I track my progress regularly, I log it on paper or in my computer
• In the mountains, I carry a pack and gradually increase the weight, I use trekking poles, and I lighten the load on the way down. (Pack rocks on the way up, and dump them for the way down!)
• I take note of my resting heart rate when I first wake up in the morning.
• If my resting heart rate is 10 bpm higher than normal, then I reduce that day's training difficulty. It usually means that I have not rested enough from the previous day's training.
• I try to use warm-up and cool-down periods.10minutes at the start of the exercise, and again at the end.