Early morning, up with the husky for a hike. Walking when the sun is rising is nice. And in the evening enjoying running in the sun set. Now I can see that the light day by day get longer. This meaning we will get more time in daylight for adventures.

This week the focus has been for high altitude medicine. Its is very important to understand how and why the body react as it do in thigh altitude, and as well how you can prepare for not getting AMS or if you got it how to treat it and also how to identify the signs.

since the blood flow in the pulmonary circulation always corresponds to the entire cardiac output, the reduced vessel radius in combination with the increased cardiac output causes the pressure in the blood vessels to increase sharply. If the pressure becomes too high, the vessels begin to leak and fluid ends up in the lung tissue … HAPE

Many factors affect an individual’s V02-max, but the limitation of the cardiac output, ie how much blood the heart has been able to pump around per minute, is believed to be the most important. VO2 max is upwards twice as high in elite athletes compared to untrained. Age negatively affects muscle mass, which is of significant important for the  VO2-max. Cardio training can, however, delay this reduction. Cold, low blood levels and many diseases also affect VO2 – max capacity. So keep up the cardio workout….

When it comes to food and metabolism, the lack of oxygen at high altitude will affect us. First of all the stress in the body from the lack of oxygen will have the negative effect of that we will loss up to 5% of our muscle mass each day. The lack of oxygen also triggers the digestive system to prioritise carbohydrates, and food with protein and fat will be left in the stomach. So carbohydrates food is most important to get.

The history view of the day will be; about Areskutan and Skuleberget and what does this two mountain got in common? Well The two mountains are among the most mythical mountains in Sweden, although Kebnekaise is the most described. Skuleberget was considered to be the real border between Lapland and the other part of Sweden. it was inhabited by robbers and was considered adventurous to pass. According to Johannes Rudbeckius, Åreskutan would have been the Ararat of the Bible where Noah stepped ashore after the flood. This gives another dimension to Bellman’s interpretation of old Noah as a modern wine-drinking restaurateur, given the development that took place in Åre after the flood. Toppstugan was built in 1892 by the Swedish Tourist Association.

Haunted Highway (Official Music Video) by Jessta James – YouTube

See ya soon…

Today I will reflect over the fact of following your own path. What will fit better then a reflection of our choice of life so here in the beginning of a new year. I think I have always followed my own path, sometimes for the good and sometimes for the bad…But as I have written before we got 60 000-100 000 thoughts under a day, and 90% is the same as the day before. This meaning you really have to reflect of that fact if you want to do a change.  If you are go to change do a clear statement and go for it. It can be to fasted from food or get up 0500 for a workout etc. So take a rethink week for taking control of your life. Now is the timer for that. We often as for advice from the same people and we then got the same sort of answer, that is not developing. So challenge yourself by asking someone else, you probably will got an unexpected answer..,So lets us change the road ahead…

As I told you before I have decided to got one focus every week and this week it was about knots. So I have practise of them I already know. But some of them I have improved (The bowline(sv. pålstek knot for example I have trained to do one handed)

The alpine butterfly as a standard and also with a double loop.

And also the double lineman knot.

The workout this week contained; running, climbing, fighting, hiking and gym. So a real good week from that point of view. I also have try some new coffee. The ”Rock” from Åre roastery and I will try the Fjallkaffe (mountain coffee)

And at the end of todays blog I will return to the headline. The group slade was often played in my childhood and here you got an good hit, and 26 secons in the song you can here; I see the morning of the mountains of Alaska….

Slade – Far Far Away (1974) • TopPop – YouTube

See ya soon..

The new year has begun, and what would be better than begin with new habits? 2022 I have decided to have a new focus every week, So I will begin with the upcoming week , with knots. So before next blog I will have trained the once I need and at least three new knots…

This week I’ve been to Alvdalen Dalarna county Sweden. The target was to find out the condition of the ice and to do the first ice climbing of the year. So we wake up 06.20 at the 6th of January. The temperature showed -17 so a cold morning. After 25 min in the car we reach Trangslet and we geared up. Soon we find the spot and started to work with the anchor. The -17th degrees felt in the fingers…Soon we got it all rigged and could descent down. The first climb of the year was done and I felt  really happy inside. And it even got better with sun in the face during the day.

The mountaineerer Grga Brkic felt on his hiking in the Velebit mountain in Croatia. It took a lot of time for the rescue-team to get to the place. But Grga’s 8 month Siberian Malamute ”Norht” kept him warm so he survived. So it can be good to bring a dog with you in the mountains…

GIMS – ONLY YOU feat. Dhurata Dora (Clip Officiel) – YouTube

See ya soon…(next Sunday as usual)

A new year and new efforts. The good thing with a new year is that you can build new habits. My suggestion tough is to take small parts, otherwise it will become to big and you will fail. 2021 my own target was to have a mountain adventure every month, and I succeed. But as usual at the New Year her comes mu summing up of the year:

A, altitude knowledge. You must understand how your body react on high altitude. Reading Olivia Kiwanokas book Going high is a good suggestion. Interview with doctor Oliva Kiwanuka on high altitude medicine – YouTube

B, Blom Nicklas is a very interesting person that I learned during 2021. He got a wonderful attitude..

C, A interesting company this year is Beyond Nordic. A outdoor company in the middle price area. With there details in there clothing and also the finish I find them really interesting to follow.

D, Dülfersitz and South African is really good solution for rappel without equipment such as harness etc.

E, Environment and sustainability this is a pair that walks together. With Erik Huss lecture we all got inspired. We all have to rethink how we can take better care of the mountain environment.

F, Fjallhalsen, this mountain lodge is really nice. So I recommend a visit there.

G, Gloves, with frostbites on my hand I really understand the importance of taking care of your hands…

H, the HEART sing, the heaven is probably here and now. Your in it right now so take care of it, it might not getting better…

I, well the I this year must be the IML. It has been such a journey in many ways. Hard work, really nice  colleagues and really nice participants. I have learned so lot, and I am so humble for being a part of this process.

J, One of the must important things we talk about in the IML is the ability to make the right judgement. And how do you do that. Think about it…

K, Kittelfjall, in January I was doing the Avalanche rescue leader course. Real good training and really nice area. For sure I will be back.

L, Learning, during the IML process I have learned a lot. One of the most important thing is: dont forget to stand in the costumers boots. And as a guide you have a responsible to be humble. dont you never forget that.

M, Mountain Safety. For me this is your ability (skills and experience) in relation to the circumstances. And from there your judgement of what to do….

N, Navigation, you can never be good enough good in navigation. Practice as often as possible…

O, Offerdalsfjallen. Thank you again Markus for taking me there. For sure I will be there again.

P, Pandemic, it has learned us good things and bad things. Most important is how easy we can affect the environmental area. And that our country is very nice.

Q, Many quotes has passed. One favourite is ”Motivation gets you going, but discipline makes you growing”.

R, Reaching, we soon have reaching the target to become UIMLA members. We are almost there…

S, Snowshoeing, we all have a weird attitude to it. But I really like it as a alternative ti skiing…

T,  Target, Twelve adventures in Twelve month. And I did it…..

U, Ultimate gear, I am hunting the ultimate jacket and the ultimate pants, And I have found them. Lets hunt for something else during 2022…

V, Vasterfjallet, I’ve been there three times this year. And the view over Storsjon is really nice…

W, Workout. I have not write so much about workout this year. But the fighting has really lift me up. Both physical as well as Psychological..

X, X-cross country will be the navigation from Himmelsraften to the place for the night camp in Offerdalsfjallen…

Y, 2021 has been a really good year even if we have had the pandemic. I have learned so much so it will affect my planning of the 2022.

Z, A gear thing. If you have a zipper on a jacket for example, how will it affect you if it do not work? Is there any Velcro function?

I think that was it. So what now then. First of all, when I was in the closet today I found tracks from old days look here:-)

And the planning for this year will be a theme each week for training something connected to outdoor. So if you are interested follow me ahead during 2022…

And from the first adventure of the year in Arvidsjaur…

See ya soon…

24 days in a row an in a sudden the 24th is here. For all you who has follow the calendar I hope you have got some good knowledge. 24 inspiring blogs and also 24 book suggestions might have give some good thoughts.

Today the blog will be about all my fantastic mountain adventure this year. So far eleventh and it will be a twelve for sure.  So it begun in January with Kittelfjall,  Bydalen in February, Salen in March, Helags in April, Sanfjallet in May, Skule mountain in June, Bydalen in July, Funasdalen in August, Offerdals mountain in September, Bydalen /graftavallen in October and Are in November. A fantastic year with all mountain adventure. And I wish you all a Merry Christmas.  And todays Book tips will be: 52 små äventyr med stora upplevelser : en vägvisare till mer tid i naturen – Gunnika Isaksson-Lutteman – Bok (9789151970349) | Bokus

See ya soon:-)

It closing in and today we open door 23, and you might wonder about what it will be? The focus for the day, what we will have in scope? Today it will be short suggestion of how to use the rope.

When it comes to abseiling this is one of the most dangerous part of climbing/mountaineering. It is here most of the mistakes will be done. So you really have to practise a lot, and control-control-control. Mikael one of my climbing mates is a very good example of that. Nothing is left for the chance. Today I will start to learn you how to do the Connecticut Hitch. The CT Hitch is for anchoring to a tree or large horn that is too tall to throw a loop over. It uses one locking carbine, but is faster to rig and uses less rope compared to a big loop of rope tied with a double bowline, for example. Step one turn the rope around the anchor, a tree for example. The next step will be to use the carbine.  The third thing will be to tighten everything up. OK next thing will be to learn how to abseil with rope, but without equipment. The first one is the Dulfersitz. Step one stand over the rope. Next step will be to pass the rope to the right, and put it over left shoulder. If you need more friction, wrap the rope over the arm. If you need to be more safe and abseil in a even more controlled way, use the south African method. Step one, Take the rope of the side of your left and right side.  Step 2, cross it over your back. And step three, take between your legs and up to your right. And same here take it a around your arm for more friction.

So now you got some part to train on, and you will have some option for abseil even if you not got equipment such as harness etc.

Today I will recommend a series at the Swedish television. At Svt-play you can see the four parts of Kebnekaise the eight seasons. Strongly recommend this.

And the book suggestion og the day will be: Storm at the summit of Everest. Here you will be the main character. And you can make your choice and see how you will manage to reach the summit or not. (it is a interactivity adventure) Storm at the Summit of Mount Everest – Ryan Jacobson, Deb Mercier – pocket (9781591932758) | Adlibris Bokhandel

Jonathan Roy – Walk Out On Me (Live Acoustic Performance) – YouTube

See ya tomorrow…

With just two more days left for Christmas, I can conclude that December has gone fast as every year. Today it will be one of my favourite topic. The altitude, and how it affects us. I’ve been writing of this before, but I think it is good to understand how the altitude affect our body so we can recognise and understand the signs of AMS ans more.

The amount of oxygen is the same in the atmosphere with no changes in altitude. But the air pressure is lower at higher altitude. This the body need to compensate. So we start to breathe faster and also our heart rate will increase. The digestion process needs a lot of oxygen, and when it decrease due to the low air pressure it will be affected negative. We loss appetite and we feel sick. Our unconscious breathing is regulated by the brain stem, this mostly from the  blood carbon dioxide content. At high altitude this will be negatively affected due to low level of carbon dioxide. The result will be that we got sleeping problems and also the compensation of that the body will transport more oxygen to the brain with more blood to the head. This increase the pressure in the brain and we got headache.  Another effect of the lack of oxygen the HIF 1a substance will be produced in the tissues.  With a increased HIF 1a in the blood the kidneys will produce the hormone erytropoetein(EPO)The epo command the bone marrow to produce more red vessels. The kidneys also regulate the acid levels in the blood. Due to that bone marrows increased of blood vessels it can increase with up to 10%. The positive result will just vary for a short period at sea level. This is because the blood need to be thinner for the body systems.

Todays book suggestion will be; Going High – Höghöjdsmedicin för entusiaster

What Does Altitude Sickness Do to the Human Brain? – YouTube

See ya tomorrow…

Today we on yesterday’s topic carry on and open the door twenty one.

Importance of skills related to mountain safety. I just want to highlight the mountain skills related to yesterday’s blog. Even if you have been in the mountain environment for thirty times in good weather and easy condition, you don’t got good skills.

Today it will be about mountain safety equipment. What is really important to understand is that no book or equipment can never ever replace experience. Such as a easter week at Sylarnas mountain lodge for example:-). But having the right equipment might help you out, and also will be life saving in bad situations. But then you need to got the experience to use it. So what does I got in the backpack for safety reason? First of all you shall have a thermos with you. Even in the summer in the mountains this will be a solid foundation to stans on. Also a extra emergency food. Put a dried meal in the backpack. It will weight nothing but will give you energy when you run out of it. A emergency shelter will be the next thing to bring. A GPS, but you must bring compass and map of course. If you are going into areas were there is the slightest risk of avalanches bring a transceiver, a probe and a shovel. A altimeter is also very good for the navigation. A backpack in the mountain must also include a first aid kit, and depending on the tour the size and content shall be adapted. I also think its good to have some kind of emergence contact equipment for emergency (the coverage sometimes is bad for 3G/4G) so a satellite communication solution such as Spot-tracker or Garmin In-Reach. Nice to have will also be a bivouac-bag, a light sleeping bag for emergency(this can also be used as a emergency-shelter) and also some kind of clinometer. I often also bring a saw as well. In high altitude environment a oximeter also can be good to bring, here you can see if you need to stop the acclimatization process on a certain level. I should also mean that a pair of real good gloves will be a safety equipment as well. Because if you cant use your hands, you will get stuck. A whistle is also something you should bring.

But the conclusion will be: no equipment could never replace any skill at all, it could only complement it…

The book tips of the day will be: The Mountain Guide Manual – Rob Coppolillo, Marc Chauvin – pocket (9781493025145) | Adlibris Bokhandel

Today its time for door number twenty, and out of  judgement you might learn a plenty…

What is Mountain Safety? This is a broad question, but I think it can be catch up in this; The sum of your skills and experience with the ability to make the right judgement out from the current conditions. But what does that means in the reality? As a guide we always do a security plan in the beginning  of the day. Here we take all facts that we got into consideration, and out from that we making the days planning. The conditions, the group and the map, makes together the way forward. Now I also got a understanding of what equipment I/we will need. If you want to try this in a theoretical way you can use this model as a test for you; Your competence(1-10) times your experience (1-10) and divided with the conditions (1= simple, 2 = medium, 3 = difficulty, 4 = extreme. Example I am OK with skiing = 5 I have been in the area before = 5 And the weather is a bit windy = 2 (5 X 5 /2 =12,5 ) and everything under 25 is a red flag. Meaning you have to think and plan in a very good way. You might need to change your plans. Obs. this is by no a conclusion, just a focus, due to it is just a theoretical model…

The crucial word here must be judgement, and how do I do that? Well, here comes the experience in. And it becomes a psychological game in a way. How objective are you in your way of judgement? Well here comes some help for you to become to make better judgement. Be aware of personal bias. Recognise where your unconscious  preference and motivations influence hoe you make decisions. Consider opposite points of view. Good judgement is about making the best decision rather than ensuring your viewpoint wins out. Accept your mistakes. Good leaders are self-aware, able to take responsibility for mistakes and to take negative feedback when required. Learn from experience. Bank what works and avoid repeating what didn’t. Avoid flip-flopping. Use instinct where necessary to make and start to take action.  Automate repeat and routine decisions to free your mind for more important decisions. Rethink your judgement decisions and think of the result. In the end to make good judgement, the key here is the fact that it starts and ends with you isn’t that true? So the more you know yourself the better judgement and less flip-flopping it will be. I asked Nicklas Blom NICKLAS BLOM PHOTOGRAPHY the photograph and sledge dog handler, what mountain safety is for him. He answered; It is very important to bring all stuff you need. Then if storm hits you, you just have to stay still where you are. He also told me the importance of communicate your route planning for someone in the family or a friend. When it comes to weather judgement, Nicklas also mention the important of separate uncomfortable weather within dangerous…

The book of the day will be the; Basic Mountain safety from A-Z Basic Mountain Safety: From A to Z (SuperGuide) (Recreation Superguides): Leslie Johnson: 9781552650233: Amazon.com: Books

Jon Middleton – Quiet as a Star – YouTube

See ya tomorrow…

Today its time for a theme about sustainability. And this includes the whole area, not just the environmental area. It is important that we all outdoorers take the nature as perspective when we do our adventures. All of us that is visiting the nature might look into how the natives such as Samis take responsible for the environment. Do we have to fly to our adventures? Do we need a new jacket every year? Can I do something for getting a novice person that never have been in the mountains to go there? Do I have the same focus of all persons in a group while I am guiding? I think we as guides got more responsible for this than others. People will see how we dress, and how we act. If we arrange packet tours, we might force the participant to use the train (no other choice) to the adventure. Due to the glaciers and over all the mountain environment will be affected of the global warming and so on. So let us together take small steps for a more sustainability world in general and adventures in particular.  https://youtu.be/0zWI0xXDCSc?t=21

And now over to this weeks competition; How many worlds was it in the Samis religion of origin? and how did they communicated between them? Send a SMS before Wednesday at 10.00 to +46 702 50 90 20.

Today’s book suggestion will be a book with 700 suggestion of adventures in the Scandinavian region. Naturupplevelser i Skandinavien – Ben Love – flexband (9788771559965) | Adlibris Bokhandel

See ya tommorow