Monday, June 3, 2013

Klettertreff Gaisberg / Open Climbing Gaisberg


Sonne am Mittwoch!
Outdoor Klettertreff am Gaisberg kommende Mittwoch, 5.06.2013 ab 18:00. Treffpunkt in Klettergarten Rechts oben ab 18:00.
Trainer Gebühr für Abend €75,-- bei Teilnehmer geteilt.
Mehr Infos bei mir joefratianni@hotmail.com oder 0688 815 0331
Sun on Wednesday!
Open climbing on the Gaisberg this  coming Wednesday, 5.06.2013 from 18:00. Meeting point is in the climbing area on the upper right side at 18:00.
Trainer fee is €75,-- for the evening and shared by the participants.
More information at joefratianni@hotmail.com or 0688 815 0331

Tuesday, May 14, 2013

Training FUBAR

This is a rant. You're warned. There is so, so, so much shit regarding training for climbing. One could argue that most people think they are training for climbing when they go climb, but mostly this activity has more social and entertainment components than athletic.

I want to talk about supplemental strength training for climbing. To define what I mean, I'm discussing non-climbing, supplemental training that is done in periods in addition to climbing specific training. The goal of this training is to 1) increase raw strength, 2) gain muscle mass (ideally while loosing body fat), 3) deal with personal mobility issues, and 4) re-hab and/or prevent injuries.

This is the work out I did this morning:

1. Warm up with mobility & movement: free-form of pvc complex, pvc presses, shoulder dislocates, kettle bell & sand bag carries, dumb bell waiter walks, air squats, pvc overhead squats, kettle bell dead lifts, round-the-world, & goblet squats - about ten to fifteen minutes of continuous movement

2. Strength: 10 sets of 3 pull ups with 25kg. additional weight
Metabolic conditioning: 20 kettle bell swings @ 24kg - 3 weighted pull ups @ 5kg (5 rounds)

3. Strength: 20 weighted push ups @ 15kg - 12 goblet squats with 2X25kg dumb bells (5 rounds)
Metabolic conditioning: 25 kettle bell swings @ 24kg - 5 pull ups (four rounds)

4. Cool down: 10 dumb bell power cleans @ 2X20kg - waiter walks with 24kg kettle bell (3 rounds)

In between the work sets (those written above) I did some "warm up" moves at a lighter weight, or played around a bit with weighted step ups, snatches, sand bag hinges, etc., whatever came to mind and seemed appropriate.

Total volume of the working sets reads at 65 pull ups, 100 push ups, 60 squats, 200 kettle bell swings. I did all of the body movements on pulling, squatting, hinging and pushing. The focus of this strength work out was obviously pulling. I was finished in about an hour and fifteen minutes. I will do a second bouldering session later in the day.

The work out addresses the four points I noted at the beginning of the post. I focused on pulling strength on this work out. My next supplemental strength workout will focus more on pressing movements. Kettle bell swings create powerful hip-hinge and drive movements that are essential for dynamic movement in climbing. Push ups are very important for me because they stress the chest and shoulder girdle, counter act the overuse of all the pulling while climbing, and are at a relatively high amount of reps so I don't add too much bulk on my chest. Goblet squats with dumbbells are a great for stressing the core, and done at full range of motion, are great for hip flexibility under load. The finishing movements of power cleans and waiter walks are power movements and stability work for the shoulders.

Most people, or the common beliefs are, to go to a fitness studio and do the various machines to work your biceps, quadriceps, pectorals, hamstrings, etc. This is the body-part, train muscles in isolation, poor imitation of body builder-type training that does not work for an athlete that climbs. There are so many things wrong with this style of training: the body is one piece - so train the whole body. Muscles do not work in isolation. There is no transference to climbing. Lastly, this style of training with machines does not address the four reasons of doing supplemental training in the first place.

It is FUBAR that this is what the fitness industry is selling us.

Train smart
Train hard.
Don't train like everyone else.
You want to be better then everyone else, don't you?

Sunday, May 12, 2013

Gaisberg Klettertreff / Gaisberg Open Climbing


Outdoor Klettertreff am Gaisberg kommende Mittwoch, 15.05.2013 ab 16:30. Treffpunkt in Klettergarten Rechts oben ab 16:30.
Trainer Gebühr für Abend €75,-- bei Teilnehmer geteilt.
Mehr Infos bei mir joefratianni@hotmail.com oder 0688 815 0331

Open climbing on the Gaisberg this  coming Wednesday, 15.05.2013 from 16:30. Meeting point is in the climbing area on the upper right side at 16:30.
Trainer fee is €75,-- for the evening and shared by the participants.
More information at joefratianni@hotmail.com or 0688 815 0331

Monday, March 25, 2013

Kletterkurse am Fels Outdoor Programm 2013

Draußenklettern mit Outdoor Kletterkurse von Kletterhalle Salzburg / denkundstein. Termine sind jetzt On-Line:

http://www.denkundstein.at/kletterkurse/erwachsene-outdoor.php

Kursinformation und Anmeldung über Kletterhalle oder direkt bei mir joefratianni@hotmail.com

Outdoor Climbing Courses

The outdoor courses form Kletterhalle Salzburg / denkundstein for spring and summer 2013 are now set!

http://www.denkundstein.at/kletterkurse/erwachsene-outdoor.php

Register for the courses over the Kletterhalle or by directly contacting me at joefratianni@hotmail.com

Friday, March 8, 2013

großes pafelhorn north face

i knew it was possible to ski. on that day i knew i would find my perfect moment, and i did it.”  - steffano de benedetti on skiing the first descent of the aiguille blanche de peuterey

anatomy of a ski descent

the idea of skiing the north face of the größes palfelhorn (2222m) came to me as i looked over the wimbachgries from the ofentalscharte after a late fall training tour in steep snow and mixed terrain. i had never heard of anyone skiing this face.
großes palfelhorn from a few kilometers into the wimbachgries
the obvious couloir that dominates the north face is wide and inviting two-thirds of the way up the face. afterwards it was unclear if it went further and if it would be possible to reach the top.

the first step in the process was to enlarge a digital topo map and see if there was a possibility. I also looked to see if there was any recorded routes on the face. sure enough, there are some historical routes (pre WWII) on the größes palfelhorn and its sub-peaks that are described as very dangerous due to the crappy, extremely friable  rock that makes up the peaks that line the wimbach drainage. no surprise there. i enlarged and studied the photos i took from the ofentalscharte, trying to discerne possible lines on the upper face.

this past november, after a bit of snow, i went into the couloir for the first time. on a training tour with my short approach skis and two ice tools searching for a bit of early season ice. the couloir is filled with very large boulders and small rock walls that would need a lot of snow to fill in.

last friday, march 1st, i went into the wimbach drainage to check out some unclimbed alpine ice. i had a relatively heavy pack with minimal ice climbing gear and two 30-meter twin ropes. i wanted to see if there was any possibility of climbing some of the alpine ice that forms seasonally. i skinned in on my ski mountaineering gear, using dynafit tlt performance boots and my shorter dynastar mythic rider skis.

the forecast of clearing weather burning off the low-level fog never materialized. i could not see whether any ice had formed. however every 30 minutes or so came the loud freight train rumble of avalanches releasing and rock fall as the sun warmed up the upper slopes of the mountains above the fog line. i wasn't going to blindly wander into that.

so plan “b” was to continue in the couloir on the north side of the palfelhorn. i got up to about the 2000 meter mark (above the fog line at 1600 meters) before the weight of my heavy pack full of unnecessary gear drained my motivation. the clouds and fog had also started to come up from the valley making visibility poor and i was also a bit nervous and scared about going higher. i de-skinned and skied down in settled, cold powder from my high point.
high point reached on friday, march 1st, looking up towords the crux of the descent
i could go back into the couloir on the following monday, march 4th. this time i went with the appropriate gear that i would need for the climb and descent.
gear carried and used on successful descent
(ski poles with one black diamond wippet self-arrest pole, light ice axe, crampons, light ski mountaineering harness, 3 pitons (baby angle, pecker, small knife blade) two lengths of accessory cord, 3 wire-gate carabineers, 2 screw-gate carabineers, mini-first aid with emergency foil bivouac sack, small head lamp, wood deadman with piece of cord, 30 meter twin rope, over gloves, extra pile glove liners, small piece of wax, small multi-tool, 1/2 liter thermos with fruit tea, photocopied photo & enlarged topo of upper couloir, and a light-weight puff anorak. all this went into my 12 liter skiing backpack)

i wore thin long underwear under soft-shell pants and my arteryx mx hoody. on my head was a head band under my grivel helmet with sunglasses. light weight fleece gloves on my hands. i used my tlt boots, dynastar skis and of course skins.

no, i did not have avalanche rescue equipment. and yes, i was alone.

in this manner i could move fast and had enough material and equipment for soloing moderate terrain and getting out any trouble by rappelling or self-belaying if needed.

i skinned into the shadow of the couloir and out of the warm sun of a perfect day. i was surprised to see a second set of ski tracks coming out of the couloir. it turned out that some one had followed my skin track from the following friday up to about the 1600/1650 meter level before skiing down.

i quickly reached my previous high point and continued for another 50 or so meters before i put my skis on my back and boot packed up the steepening gully. the crux of the descent would be a steep and narrow section bordered by rocks.
boot pack track 200 meters before the end of the couloir
i topped out of the couloir at just under 2200 meters, following the right branch to a small notch.

as i neared the end of the couloir, there were steady spin drifts that would wash down the gully as snow as blown off the rocks above and bordering the couloir.
spin drift coming off a small cliff, looking into the hidden, upper gully
“in the perfect moment i was, or felt to be, a little superman.” - steffano de benedetti

the snow was a mix of cold powder, wind pressed powder, breakable wind slab and hard wind slab. at times i simply had to ski from one jump turn to another to control my speed. at other times i could link a few turns, and towards the bottom of the couloir the snow was much better and just fun to ski.
looking down the couloir after the first couple of turns, crux 150 meters below
i have been watching the classic ski films “blizzard of ahhs” and “steep” lately. the films feature scott schmidt, glen plake, doug coombs, the great french steep skiing pioneers, etc., and steffano de benedetti. i find the films, and especially the comments of de benedetti extremely thought provoking and inspiring.

“to live so close to the possibility of dying, you understand what is really important and what not.” - de benedetti

however the best line from “steep” goes to glen plake. to me it’s a metaphor because we tend to put ourselves into various forms of confinement, whether it is a necessary part of life or a self-imposed limitation of our true desires.

“when i got out of jail, i went skiing.” - glen plake
using my "get out of jail free" card


Großes Pafelhorn North Face
Main Couloir, right branch - 45/50 degrees, ca. 550 meters
approach ca. 1000 meters
total elevation ça. 1550m / 24km distance, ça, 7 hours

Thursday, February 28, 2013

kandersteg 2013

alex on the exposed third pitch of "büch dich"

kandersteg dairy: february 2013

day 1 - 6.5-7 hours of driving through snow in germany and switzerland brought us to kandersteg at 14:30. when the other two arrive, we will be four guys splitting a nice apartment run by an older british women and american man. cruised through the village for an hour to get my bearings but because of the steady snow didn’t see any ice. tomorrow’s plan is to do the one hour approach up to the staubbach area and climb “rübezahl”, wi6 215m, with the alternative being “blue magic” wi5+ 165m - maybe we’ll do both?

day 2 - we did both, “blue magic” as a warm up and then “rübezahl”. 380 meters of wi 5+ & 6. alex led the crux third pitch on “blue magic”. When i followed, i got to the belay with an extreme case of the ‘screaming barfies’. very, very painful. fuck, fuck, fuck. i thought i was going to puke. alex had taken a long time on an endurance pitch and i didn’t climb smart as a second to ensure that the blood kept flowing to my fingers as i seconded the line. my gloves may also be too tight and overly padded, which doesn’t help things.

standing before “rübezahl” was impressive. the climb is very steep with icicles, cauliflower ice, chicken heads, small roofs, etc. it is intimidating. alex led the first two 35 meter pitches. the second may have been the crux, fantastic climbing! i led the third pitch which was also steep and quite long at around 55 meters. alex thought the pitch was wi5 or so, it is 90 degrees in the guide book and rated at wi 6. we’ll call it wi5+ (alex is developing the snobby tendency to down grade everything he climbs as he gets better;-).) we swapped leads until the end and rapped off in clouds and light snow. we were back at the car at 17:40. it’s nice to climb with someone who doesn’t want to stop for dinner.

after making linguine with bolognese sauce (a late dinner) at the bachelor pad, the plan for tomorrow is “reise ins reich der eiszwerge”, m6+, wi5, 175m in the oeschinenwald.

day 3 - we did “reise in der reich der eiszwerge” and added “arbonium” wi5-, 180m with “white magic on the rock” wi6-, 110m. 465 meters of ice and mixed climbing. at the end of the day i was worn out and didn’t really care too much about the climbing. two days in a row of leaving the apartment at 7 am and getting back in at 6 in the evening. it’s hard keeping up with a young whipper-snapper, but the alternative is slow petrification of acting your age and being way too cautious.

alex’s lead on the second pitch of “eiszwerge” was extremely bold. he clipped the piton in the open book and continued on until he was well over the pin in which a fall would have been a grounder. suddenly a m7+ becomes an “m-who-knows-what”, x. he was very focused and determined and had just a fine coating of verglassed ice to delicately move across. at one point i couldn’t watch any longer.

day 4 - woke up to snow and clouds in the morning. we decide to wait a bit to see how the weather would develop - the forecast is for snow all day & we decided to take a rest day as the next few days are forecasted to be much better with more and more sun. however it will be the weekend, so we may have to deal with extra climbers on the routes.

we’ve done over 845 meters in ice and mixed climbing in the past two days and a rest day is welcome.

the plan for tomorrow is to go up to the staubbach sector and climb the route “bück dich”, m7+, wi 5-6(+)??? 165m and then add some of the other lines such as the “lochroute” wi5, and/or “sepsis” m6- wi5-6 (or more)??? we plan on climbing until we are completely fertig. we’ll then take a good rest day on sunday to prepare for our main objective, “crack baby” on monday.

day 5 - used our approach skis this time to get back to the ice and mixed lines in the staubbach sector. we climbed “bück dich” doing the more difficult mixed variations. the route was every bit of m7+ with a the second mixed traverse in bad condition ( almost no ice, certainly harder than m7+) and was most likely much more difficult. alex led the mixed pitches and could on-sight all of them. (the young swiss guys that were following us on the climb commented that the climbing was much harder than m-grades in a dry-tooling klettergarten and that alex was climbing very strongly.) i followed the first mixed pitch and had to rest to clip the rope out of the quick draws. i could cleanly second the other two mixed pitches with a foot slip, one arm hang / save on the mixed traverse. the last rope length was just fun to climb: overhanging, good hooks and a great transition out between two hanging ice daggers. shit, i should have led the thing.

there was some intrege on the descent. in the course of the second long rappel,  alex broke one of his ice clippers on his harness, losing a tool and two short ice screws. i climbed the 60 meters up to the last rappel anchor looking for his nomic and the two screws. i couldn’t find them. the two young swiss guys rappelled after us and one of them found a screw. a bit later, we found alex’s missing nomic in the deep snow at the base.

to add more to the story, i seem to have aggravated a shoulder injury in my left shoulder. i noticed it as i was climbing up to search for the ice tool and missing screws. i could barely lift the rope up to clip. i have a dull, overall pain in my shoulder and bicep and can’t put my shirt on normally or lift my arm out to the side or up with a bent elbow, etc. it is a bit worrying.

tomorrow is a planned rest day as preparation for “crack baby” on monday. we’ll see.

day 6 - no “crack baby” for me. i told alex in the morning after a late breakfast. my shoulder is injured and i have to take a break from climbing. i think i have a rotator cuff injury from overuse by route setting, and tendon pulls in my bicep from holding some foot slips that i stopped with one hand while doing moves while putting up routes and mixed climbing. everything that i have read on the internet points to this and says to immediately stop climbing, get an mri and ortho examination and find out what’s up before doing any further damage.

alex is disappointed, but says he understands as we have up to two weeks free for ice and mixed climbing and i have to stop after just three climbing days in just under a week. it is shame. I am just angry because setting routes in very steep overhanging walls in the gym is questionable without a static rope and is extremely strenuous and prone to lead to injuries. i have gotten at least three or four small injuries from route setting in the last couple of years. shoulders, elbows, and additionally the skin on your hands becomes raw & cracked (again limiting your personal training) from the ropes and pulling on rough grips with additional weight from holds hanging on the setter’s harness. after you’ve worked out your route according to the instructions and criteria, then comes the changes from the boss because clients or others complain & can’t climb the routes because there has to be something wrong with the route and of course not their perceived climbing (or lack of) ability.

anyways, today was a full rest day. checked out the trailhead for “crack baby” with alex (we almost got stuck in the snow at the parking area until the swiss version of elmer fudd pulled us out with his all-terrain quad!) and went for an hour walk on the paths in the oeschinenwald watching a few ice climbers in “ratten pissor” and “pingau”. walked a bit further and re-lived the lines we climbed in the staubbach sector. very impressive. shit i want to climb more but in my gut i know that that would be a short term reward at the price of a very long term injury.

i am going to do a low-key ski tour tomorrow just to move outdoors in the mountains on a beautiful sunny swiss day.

day 7 - left the apartment a bit past 07:00 with markus for a ski tour in the direction of oeschinensee and then further to a hut. i went up across the lake and started up through the steep tree band and then decided to turn back. the terrain was stupid and the only reason we went there was because markus had seen and followed a skin track put in by a skier the day before. i didn't want to get into a situation were i would jeopardize my shoulder with a fall descending, so i told markus i was turning around. i skinned back across the lake and had cake and coffee at the hotel by the lake and then skied down the piste back to town. it was nice to carve turns down the fresh corduroy. just fun.

i wasn’t active in planning my route and more or less just followed markus. after looking more closely at a topo map, i realized that the route that we took was not smart. there was a much better possibility to skin up past the lake by staying well to the left, circling higher above the lake.

later at the apartment i did some mobility and stretching. my shoulder hurts and is certainly something that has to be taken care of and dealt with on a standard basis if i want to continue to climb rock and ice.



kandersteg (initial) review:
at the end of  week here i have a very sore split lower lip (maybe infected) because of being hit by a thick dinner plate piece of ice from the first day’s climbing. my shoulder was re-injured, and has certainly got my attention. i feel that i have let alex down a bit because of deciding not to climb until i figure things out with my shoulder, and have shortened the trip to a great ice climbing destination that is in very good condition. it makes me wonder if he is going to put up with me anymore, because  i generally get the feeling that he is dissatisfied with me. we’ll talk about it.

the climbing that we did was excellent and harder than anything that i have done in the ice and mixed area to date. i can see, and have been exposed, to my physical and mental/psychological deficiencies and therefore can start addressing them and use the experience as motivation to evolve, train and improve. i wish i was twenty-something all over again. experience is wasted on the youth.

my shoulder injury is a wake up call on a couple of levels: i absolutely need to do supplemental  exercises with movement & mobility on a regular basis to keep fit for what i love to do. i, of course already know this - the key is execution. i need to think about my technique so that i pull properly in overhang routes and that my ice climbing technique is smooth and efficient.

in general i am ready to be absolutely strict, without compromise, to live the way i want to in all situations. i am fed up with trying to please people and trying to be “liked” or be the “good guy”. it does not mater whether it is in social situations, at work, or with climbing partners.

i may not always know what i want, but i certainly know what i don’t want in life through personal experience. acting on this knowledge is what matters. the years are going by in only one direction.
rapping off "büch dich", photo alex gruber