|
Bouldering - Great High, Great Workout!
|
|
9/7/2008
|
|
|
There's something about climbing. That rush you get from defying gravity and other laws of nature, the surge of strength you feel from pulling yourself up a vertical surface and hanging like a spider.
It may be more down to earth than mountain climbing, but bouldering, the art of traversing a large rock as opposed to climbing up a cliff, will give you the same top-of-the-world feeling of accomplishment -- and a heart-pounding, muscle-pumping workout, to boot.
It doesn't take a mountain of specialized gear, either. In fact, the gear list is feather light: Shoes, a chalk bag and chalk are all you need. And if you suspect there's a nascent Sir Edmund Hillary in you who needs a little prodding, bouldering is also a great way to gauge your interest in taking on vertical challenges of the higher kind, without a huge investment in time, either.
Use the following tips to make your transition onto the rocks even faster.
Think before you act. Bouldering is as much mental as it is a physical. Before you begin, survey the rock and visualize your route. Select the most efficient path, one that won't waste effort, and try to stick to it. That said, it's also important to be flexible. If you find you picked a less-than-perfect path once you're on the rock, stay calm and find another way. The problem-solving inherent in bouldering helps strengthen the mind as well as the body.
Use your legs. Despite what you may have heard, you don't need tremendous upper-body strength to be a good climber. Certainly, a strong back, shoulders, arms and core will help you keep a hold of the rock and support yourself as you move across the surface. But remember, the real power is in the legs.
Your quadriceps are among the strongest muscles in your body and will provide the bulk of the strength you need. Focus on pushing with your legs as you pull with your arms, with all your muscles working in harmony and your power stemming from the stable base you've created with your legs.
Don't hug the rock. A common newbie mistake is to get as close to the boulder as possible. But keeping a little distance between you and the rock, enough to keep your hips centered over your feet, will give you more stability. Bouldering is a sport of balance, not brute strength. Every move you make should focus on maintaining balance.
Go with the flow. Instead of performing a series of rigid, isolated movements, make your way across the rock in fluid, almost constant motion, keeping your body relaxed and your weight centered on both legs as much as possible.
As you move one foot to the next foothold, your entire body should go with it smoothly, so that you're forced to shift your weight to maintain a sense of equilibrium. A sure sign of being off-balance is what climbers call "sewing machine leg," when one leg shakes uncontrollably bearing the full load while the other leg flails about searching for a place to rest. This is a great way to tire your legs early and fall.
Keep it low. In bouldering the focus isn't on a vertical climb, but on a horizontal one. You don't need to be more than a few feet or even just a couple of inches off of the ground to get a good workout. Unlike cliff or mountain climbing in which you're roped to a partner to prevent falling, bouldering can be a solo effort -- if you don't go too high, that is. Stay close to the ground and stay safe.
Put your best foot forward. You'll rely on three basic foot positions to stay on the rock: "toeing," "edging" and "smearing." In toeing, you'll stabilize yourself on the foothold using your toes. In edging, it's the edge of your foot that grips the hold.
On slick surfaces like granite or in cases where there's no foothold, use the smearing technique, in which you hold on to the face of the rock with the balls of your feet.As you become well versed in using these positions, you'll be surprised how small of a foothold (or even no hold) you can cling to.
Be hands on. Anything is fair game for a handhold. When you assess the surface of the rock, look for cracks, protrusions or depressions you can use to your advantage. And don't use a death grip. Instead, use handholds mostly to maintain balance. If your weight is centered and your legs are supporting the majority of your weight, you'll see this idea come into play. Over-gripping will cause your hands to cramp and you to lose contact with the rock.
Chalk it up. You can't maintain your grip with sweaty palms. So reach into the chalk bag frequently to keep them dry.
Rockin' gear
The nice thing about bouldering is that you won't have to sacrifice your credit score to gear up. You need three essentials: climbing shoes, a chalk bag and some chalk to put in it.
Climbing shoes. These specialized shoes have a smooth, sticky, rubber bottom to help you stay on the rock. Buy shoes at least a full size smaller than your street shoes. In fact, if your toes curl up in them, the size is right. Curled toes form an arch that helps you balance on small footholds. You won't feel comfortable walking in climbing shoes, but they'll give you the support you need when you're on the rock. ($70 to $140)
Chalk bag. These small nylon bags hang around your waist and come in a myriad of colors and patterns, and shapes and sizes. Pick one you can easily and quickly slide your hand into. You don't want to fumble with a chalk bag as you're clinging to a rock. ($5 to $20)
Chalk. Climbing stores will sell it either as a large brick of "gymnastics chalk" that you crush up inside your chalk bag, or in bags of already powdered chalk, a less messy alternative. Companies are now making earth-toned, eco-friendly chalk designed to blend in with the rock's natural color so you don't leave white streaks behind. ($1 to $5)
This is a link to my favorite outfitter, though stores like REI or your local mountain shop should carry what you need.
http://www.mountaingear.com/index.asp/cmpn/900000/CMP/KNC-900000
Like any sport, it's important to wear clothes that perform. For climbing, this means materials that draw moisture away from the body and that also allow you plenty of freedom to move. Many women opt for tanks or yoga-type tops for their upper body. But for the lower body, especially for beginners, it's a good idea to offer some protection. Look for climbing pants that are stretchy, lightweight (yet sturdy) and cropped at the ankle for easy movement.
|
bouldering, climbing, horizontal, quads, outdoor fitness
|
|
|
|
|
|
|