Physical and Mental Preparation for Climbing Ojos del Salado

Training for Ojos del Salado

With its imposing 6,893 meters, Ojos del Salado Volcano is not only the highest active volcano in the world, but also one of the most challenging peaks in the Andes. Facing this colossus requires more than an adventurous spirit; it demands meticulous physical and mental preparation. At HME, we understand the magnitude of this challenge for this reason, we have designed a comprehensive training plan for those seeking to conquer this summit.

General Physical Preparation

Before starting any significant climb, it is very important to have a solid physical base. We recommend starting preparation at least six months in advance, focusing on three key areas:

• Cardiovascular Endurance: Activities such as running, swimming, cycling or hiking are essential for strengthening the cardiovascular system. Ideally, sessions of 45 to 60 minutes should be carried out at least twice a week. In addition, one day a week should be dedicated to longer workouts (2-3 hours).
• Strength Training: Muscle strength is crucial for carrying equipment and maintaining stability on difficult terrain. We recommend strength training sessions 1-2 times per week, focusing on exercises that work the legs, core, and upper body. Squats, lunges, planks, push-ups, and pull-ups are all exercises that should not be missing from your routine.
• Altitude Adaptation: Training in mountains with increasing altitude is key for acclimatization. If this is not possible, training hypoxic conditions is a good alternative.

Specific Training: Preparing for Ojos del Salado

As you get closer to your expedition date, training should become more specific and mountain-oriented:

• Progressive Ascents: Climb smaller mountains to familiarize yourself with the altitude conditions. Increase altitude progressively until you reach 4,000 meters ideally.
• Weighted Training: To simulate the demands of Ojos del Salado, gradually increase the weight of your pack. Start with 5kg and then increase it to 10kg. This will help prepare your body for the load you will need to carry during the expedition.
• Technical Practice: Although Ojos del Salado does not always require technical equipment, it is advisable to be prepared. Practice using crampons and ice axes, and familiarize yourself with climbing techniques that might be necessary in snowy or icy conditions.

Mental Strength

Extreme altitude not only challenges your body, but also your mind. Mental preparation is as crucial as physical preparation:

• Mental Adaptation: Practicing meditation, breathing control and visualization can be of great help to maintain calm and concentration in situations of extreme fatigue.
• Ascent Strategy: Learn to walk at a steady, efficient pace to avoid burnout. Familiarize yourself with the concept of “steady-pace trekking” to conserve energy during the ascent.

Acclimatization and Final Preparations

As the day of the expedition approaches, preparation must become more specific and careful:

• Gear Review: Make sure all your gear is in perfect condition and that you know how to use it; from boots, clothing, hydration, to technical climbing gear.
• Ascent Planning: Our ascent plan is well structured. Consider rest stops and acclimatization times to maximize your chances of success.

Nutrition and Hydration

Maintaining a balanced diet and adequate hydration are decisive factors at altitude:

• Food: During the climb, it is important to eat energy-rich and easily digestible foods such as bars, nuts or gel. Before the expedition, eat a diet rich in complex carbohydrates, proteins and healthy fats.
• Hydration: Hydration is vital in the mountains, especially at high altitude. Drink water regularly, even if you are not thirsty, to avoid dehydration, which can aggravate the symptoms of altitude sickness.

Health and Safety

• Medical Check-up: It is ideal to consult a doctor specializing in mountain medicine to ensure that you are in optimal condition to face the altitude.
• Symptom Recognition: Learn to identify the symptoms of altitude sickness (headache, nausea, dizziness) and how to respond to them. Gradual acclimatization is the best prevention. Listen to and respect the recommendations and decisions of your guides, who are fully prepared to take you to the summit.

Ojos del Salado is a high mountain challenge that should not be taken lightly. Proper physical, mental and technical preparation is essential to face this summit safely and successfully. At HME, we are proud to offer you the best guides and resources to make your mountain experience unforgettable and, above all, safe. Get ready with us and conquer one of the giants of the Andes!