Let’s start from a different angle this week. Sit down, imagining that you are sitting at an outdoor café or restaurant in Chamonix at Rue du Docteur Paccard. It is afternoon, and you are just drinking an espresso while the sun is slowly going down.. Close your eyes and you can hear the noise of the people talking around you. A mountaineer just passing, and you can hear the carbines bumping into each other. You just sitting there enjoying the atmosphere… Now start the video and close your eyes and dream on. https://www.youtube.com/watch?v=d9ZsWR4unWY

This weekend it was the Tough Viking OCR race. After preparation of a month with obstacle tracks, the race went quite ok. 15K which in the real was 16,7K within 42 different obstacles was real challenging. My tactic was to start the race with controlled pace. It went good until obstacle number two, the ice tank. The adrenaline was pumping out in the blood, and the body was in full stress. After 300m I was back in controlled pace again. Now the pulse was the right and the speed the same. Crawling under barbwire and jumping over hurdles, swimming in mud and climbing rope. I ended up as 133 out of 3320person, and 2: nd place in the H50+ class. The old man still gains.

When it comes to the IML (International Mountain Leader) certification we are taking step by step in SFLO (Swedish Mountain Leader Organization). Perhaps we will have the first training of instructors during this year. So, then we will be a part of the UIMLA association with full IML certificated guides.

When it comes to the workout programing, so here you got this week challenges:

Monday: warm up 3 rounds 8 x front squats, 4x Scotty bobs instep stretch. 6 rounds of: 4x front squats, increase load up to heavy. Hip-flexor stretch. 6 rounds of 10 x hand release push-ups, 10 x horizontal pull-up (Row on barbell) 5 x shoulder dislocate. 10-15min grind. 5x ball trough @20-40kg. 10x dumbbell crawl, low back lunge. https://www.youtube.com/watch?v=jOUbzIkkLBQ end with 10x poor man’s leg curl.

Tuesday: Rest.

Wednesday: Endurance day, warm up 7min. 10x30s air assault bike (rest 60s between) max cal. Target 100cal. 5×10 bench press @ 70% out of max. Box jump+weighted jump @5-12kg

Thursday: Rest

Friday: Warm-up 7 min, Dead lift 12,10,8,6,3,3,3 increase weight every set. 30s atomic-step, 30s box jump, 30sstep up 30s rest x 6. Walking lounges 8-16kg BB 10m x 4 60s rest between. Cool down.

Saturday: Endurance 90-120m

Sunday: Endurance with hill 90min.

See ya soon.

Summer rescues….
During the summer there have been a lot of rescue missions at Kebnekaise. One night there were
three different rescues. The weather was misty and, the tourist/hikers didn’t have experience of
hiking in the mountains. That combined with poorly training probably was the reason. So, from that
point of view, I think it’s is important for the hut and mountain station to inform the hikers about the
risks and the condition of the trail and weather. And might suggest the clients to hire a guide. The
cost of rescue missions will increase, and there will also be a risk for the rescuers.

Becoming a Bad Ass, the way of change…the difference of wanting to change and will change…Here come some thought we need to ask us selves sometimes…

 Why you are the way you are?!
 Know where you want to go…
 Why you want to go there
 How and what you need to change to get yourself there.

About thin air.
When it comes to the atmosphere, it extends to 8000m out to space. Outside there is almost no oxygen. The surrounding air sea exert a pressure towards the earth. At sea level the air pressure
normally is 740-770mm Hg. But the higher altitude you get, the lower the air pressure will be. This means that every liter of air will contain less of oxygen, here we got what we call hypoxic. Every 12 th meter the air pressure will be reduced with 1mm Hg. At 2000m over sea level the air pressure has decreased to 596 mm Hg (vs. 740-770 at sea level). This with the result of a reduced amount of
oxygen to 80% (596/760 =0,8). To be able to do the same work, you must breath faster and deeper, you pant…At the peak of Mount Everest the air pressure will be 230-250 mmHg. This meaning a third out of the level at sea level. This is just the minimum of what a human body can manage. Climbing and working hard during this circumstance is very tough. Without a couple of month of
acclimatization, it will remain in death for the most of us.
Why is the oxygen being so important? All muscle work require energy. It can be from fat or carbonates. This substance will be converted to energy in the muscles, supported by oxygen (a so-called aerobe process). The more oxygen the muscle can get, the higher energy metabolism and more work can be done. During short moment the muscle can work without oxygen, example we can swim under the water, but at the same time lactic acid will be produced in the muscle. You that have been at high altitude know the feeling when you need to stop and take a paus and breath. That is when your body “clean” the muscle from the lactic acid. A muscle is the organ that can vary its energy metabolism most, unlike the nerve system and the brain which require an even and a permanent supply of oxygen. Reduced access for example the brain will leads to that decisions making will be affected. So, orienteering, the ability to read equipment and take decision about to turn when the situation so require will be affected. Here you can find the explanation of the accidents at “thin air”. Accidents at a level under 4000m can usually
be derived by low blood sugar levels.

We are all losers…
One way to get a better ability to adapt to lower oxygen levels is a good physical shape. This because of the capacity to transport oxygen. With a good workout of the body you will increase the blood
quantity and increased heart volume with a better stroke volume as well. A normally person can start feeling the impact of “high” altitude at 800-900m. The body ability to adept is impressing. Already after an hour has the endogenous (sv. Kroppsegna) hormone erythropoietin(Epo) increased its activity. It will stimulate formation of red blood cells. Another effect is also that the lupus pulse increase. The first days it can increase with 10-15 strokes. This means rest and recovery will be decreased. Some persons can get back to normal levels after a couple of days. The third affect is that the HRmax (sv. Maxpulsen) decrease. At a level of 2000 the result is reduced within 10-12 stoke/min. So, what does all this means in the relative? A high lupus pulse combined with a decreased HRmax,
will result in a reduced working interval for the heart. The bloods increased oxygen contain combined with decreased HRmax will result in a decreased oxygen consumption. All this result will be
individual, some can lose 7-8% at 1700 over sea level, while other can lose up to 15%. Ok, so it is individual how much the loss of oxygen will affect us. But we all get affected. Increased breathing,
increased heart rate and added lactic acid production. This means that the body will sets up to burn carbohydrates. From this point of view, it is very important to eat enough with carbohydrates, and if
the body don’t get that it will start to burn fat and protein to release energy. The increased ventilation will also affect the fluid loss. You must add one liter more /km in height. It is also worth to take in consideration that high altitude and the stress related to that affects the immune system. It is easy to get infection etc. So, the hygiene is very important. Even if you don’t have access to high mountains it still will be valuable to climb, hike and workout in a mountain environment.So, conclusions:

–We all have different prerequisites of adapting to “thin air”.
-With less oxygen, you must breath faster and deeper to be able to do the same work as at sea level.
-The loss of oxygen will affect the brain, which can lead to bad decision.
-With a good fitness level, you will have better prerequisites to adapt to Thin air.
-You need to have focus to drink more, due to the increased ventilation.
– Bring carbohydrates so you can produce lactic acid to avoid burning fat and protein.

At the MUIN there are a lot research about the area. I have a dialogue about, it it is possible to have the ”dyving-response” effect regarding ”thin air” Is it possible to adept the body Before a climbing expedition. I will come back about this…

Programming for a mountain athlete.
When it comes to workout connected to be active in the mountains there will be a lot of different suggestions. I will start to give an example of a four-week program. So here follows a “free” program,
if you want an individual programming for an upcoming event/adventure please contact me and I willhelp you out. This program is just a start up for becoming a mountain athlete.

General instructions: Warm up until you feel warm and soft. Rest time is normally 45-60s. But big muscles-groups as arm/leg requires up to 120s. rest. In the beginning of the program take it easy
with weights. This is just a taste out of a “real” programming…

Monday: warm-up: 7min upper body exercises. 2×4(two set four reps) pull-ups. Bench-press
10,8,6,4,2,1 reps. Increase weight every step. 2×10 push-ups. 4×10 dumbbell to skull crusher.
https://www.youtube.com/watch?v=ir5PsbniVSc 4×10 hammer-curls https://www.youtube.com/watch?v=zC3nLlEvin4 3×10 strict press. Ending with 7 min stretch and
cool down.
Tuesday: rest
Wednesday: Endurance day, Warm up 7min. you need an air assault bike(Aab) and a row machine.
40cal row, 40 cal air assault bike, 30cal row, 30cal Aab, 20/20 10/10. The alternative will be to run a
1k hilly track 6 times. Target will be under 30min.
Thursday: rest
Friday: Warm up 7min Lower body. 8,6,4,2,1 Deadlift. 10m walking lounges x4, 10 box jump direct
followed by 10 weighted jump(dumbbell) https://www.youtube.com/watch?v=XOTO2qWRy9U x 4.
5×3 back squats light weight (60% of max). 10m bear crawl forward and backward x 3. Stretch and
cool down.
Saturday: Endurance day, 90min at 60% with back-pack (running, canoeing, cycling, speed-hiking,
skiing etc.)
Sunday: 3x20min endurance 70% of max.

https://www.youtube.com/watch?v=z40AsHrVJEo

See ya soon…

A smell of autumn…
It is early morning. The air is fresh but a bit cold. The noise from the birds is away, and the forest has gone in to a silent mood. I can feel the flavor of autumn. This is the first sign that itis coming up, there will be a second wave of the bird activity. But this is the first sign of that the autumn is on its way…

Dog camp in Salen. Last week I was instructor at the Dog Camp in Salen. With a lecture of Mountain safety and some hiking with peak tours. It also included a lesson in first aid in field environment. The participant was satisfied.

Upcoming events will be a tour to Jamtland/Harjedalen and to the Outdoor feast at Docksta friluftsbyn. https://utefest.se/ I will also participate on the Tough Viking Obstacle race two weeks ahead. So, there will be reports from this events in the upcoming blogs.

News in outdoor world:
-Järvsö Skills Park is located in the middle of Järvsö next to the Doktorsdammen and is being built by the non-profit association Järvsö Mountain Bike Club. The first part is a Pump Track entirely in asphalt built by Velosolutions. The unique thing is that there is also a so-called ”bowl” in the middle that invites you to a very creative and fun cycling.
Velosolutions are experts at precisely Pump Track courses and the one now being built in Järvsö is their first in Scandinavia.
– It feels so fun to inaugurate the brand-new Pump Track track and finally get to see it in use. There has been hard work around the clock in recent weeks, says Fredrik Jelk, Chairman, Järvsö Mountain Bike Club.

The club is investing SEK 8.5 million and in addition to the Pump Track, a Dual track (also the one in asphalt) is being built. Two identical lanes where one can cycle towards each other. The dual track will be ready by the end of August. A technology and balance training area will be ready in the fall of 2019 and a dirt / freeride area will be built in the spring of 2020.

-Intersport will release two new training collections in August/September. One for adrenaline rush, the “Into the wild” collection and the “Power down” for yoga and mobility-Balance concept. The Power Down will be in the stores from week 34.

When it comes to equipment and apparel I will grab the “second layer” (L2, Layer two) this time. This layer is the one with most opportunity’s. Windstopper, microfleece, hybrids, jackets, vests so this is a mess of different ways to go. Personally, I prefer a vest, this because I have a warm body and do a lot of high intensive activities. A wind-stopper vest will be my own first choice here. At the same time, it can also be good to have a layer that got some protection for moisture, if there will be a light rain. Then you need more of a jacket. So, it is not so simple to what to choose. Another thing to take in consideration is if you need a hood? If you got a hood on your jacket, then you might not needed for layer two…I will here give you some suggestions, but when it comes to layer two it will be a personal choice. A good and affordable one will be the Tuxer Draft jacket, for just 60Euro you got a good middle layer. https://www.tuxer.se/produkt/draft-l-jacket/

Trends in outdoor 2019…
Millennials are no longer the future, they are now. By 2025 75% of the working population will be the Millennials, meaning we must understand that they will be driven the market and trends. Smart outdoor brands are adapting their marketing and business models to the experience economy and moving away from the ultra-exclusive athlete-driven inspiration of the past.
We can also see a new definition of “Outdoor”, and with it a new competitive set. Athleisure, “durable goods” and versatility trends are changing how and why consumers buy outdoor apparel. These trends are broadening definitions and blurring industry lines, and they are opening the door for new competitors to play in the outdoor space, while at the same time allowing existing outdoor brands to redefine themselves.
Bridging the Urban-Outdoor gap. The Outdoor Industry Association estimates that around 34% of outdoor consumers live in urbanized areas, and that ratio will continue to grow with ongoing urbanization trends. Many urban-dwelling outdoor consumers weren’t raised on traditional outdoor activities and don’t define themselves as “outdoorsy”, yet the activities they enjoy often take them outside. Socialization, competition and fitness drive these consumers more than a connection with nature or a passion for the outdoors. This poses a challenge to brands who’ve built their positioning around outdoor pursuits, and an opportunity for leisure and athletic brands looking to push into the outdoor space. This is how TNF adepted to the new outdoor arena..

https://www.youtube.com/watch?v=JYwddTzPTJE

And at the end, after a good cup of coffee I was reflecting over the amount of all mindfullines aps. Seriously if we Think were the roots of mindfulliness coming from, and what is meant for. Shall we then got another requirement and demand to carry? For me it will be just Mc Mindfulliness…

See ya soon..