Pre - Climb Preparation

Once you've got a good reason to climb, prepare yourself :

1. find a good leader & climbing buddies, unless you're doing it alone. For my wife, her ex-classmate from high school, Justin Lee was just such a natural-born leader : athletic, firm yet compassionate & high EQ.
   
2. build up your quads & aerobic fitness. Basically it's all about stair-climbing so find yourself the highest apartment block and / or hill to practise on.
3. accumulate mileage on the treadmill or local trails. Remember, even if you're reasonably fit, you're looking at 6 hours of steady hiking at a stretch.
4. a nice schedule would be 2 - 3 times a week. Graduate the no. of storeys climbed / distance covered / load carried. An ultimate goal may be up & down 120 storeys within a period of 1 - 2 hours / 13 km hike on undulating terrain covered within 6 - 7 hours / max load of 5 kg backpack.
5. carbo-load & hydrate yourself before each workout. A mix of low/high G.I. (glycemic index) carbohydrates & rehydration salt solutions are preferable to prevent hypoglycemia, electrolyte imbalance & heat stress.
6. don't forget to warm up/down & stretch those stiff joints/muscles.
7. take glucosamine supplements, recommended brand Viartril-S
8. when out in the sun, protect yourself with sunblock, hats, UV-protective clothing & sunglasses. The oral antioxidant, Heliocare may additionally confer protection against sunburn.
9. prepare for inclement weather (rain)
10. train to hike in the dark with headlamps.