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Category Archives: Spray

Extend Your Performance Peak with a Micro-Cycle

By Mark Anderson

You may recall from this post that I had an abnormally long and successful Fall 2016 climbing season. Typically after I send a hard project I take along break from climbing, but I sent my season goal-route (Shadowboxing) so early in the Fall 2016 season that I was still stoked to continue working (and hopefully sending) hard routes. In the past I’ve had great success sustaining high levels of power and fitness through regular Maintenance Training (discussed extensively here). That approach works well when you can count on many, regularly-spaced indoor training days, in which you are able to train long and hard. However, my outdoor days on Shadowboxing were too intense to permit quality maintenance training during my rare and sporadic indoor training days.

The other problem was that Shadowboxing was basically a long enduro climb, whereas most of my remaining projects were short power-fests. I had trained my body for endurance climbing and deliberately neglected power. I felt like I needed to top-off my power to have a chance at these projects, and widen my fitness base if I wanted to extend the effective length of my season into November.

After 8 weeks of training for Rifle endurance, I used a Micro Cycle to re-tune my power for short burly routes like 7 Minute Abs.

In order to accomplish those two training goals, I designed a “Micro-Cycle”—in this case a 17-day cycle (including rest days) that included Strength, Power, and PE sessions. My Micro-Cycle is illustrated below in the yellow box of Weeks 9-11 (Note, for detailed explanations of Weeks 1-8, see this post):

I started with a mini-Strength Phase, which included two full, “normal” 6-grip Hangboard workouts.  My third workout was a hybrid between Strength and Power Endurance (PE), comprised of a 4-grip Hangboard workout (including the four grips I felt were most relevant to my upcoming goals), then a 45-minute rest, followed by 3-sets of Route Intervals (for tedious details on my Route Interval, see this post).

Next I transitioned into a mini, hybrid Power and PE Phase. The “LB/C + PE” days consisted of ~45 minutes of bouldering (including Warmup Boulder Ladder, Hard Bouldering, and Limit Bouldering), then ~30-40 minutes of Campusing, followed by 3 or 4-sets of Route Intervals. The “LB/C” day included longer durations of bouldering and Campusing, without any PE training.  Note that I wrapped up every training session with 2-3 sets of my typical assortment of Supplemental Exercises.

The Micro-Cycle worked pretty well. On paper I was just as strong on October 3rd as I was on September 4th, and just as fit on October 11th as I was on September 20th. On the rock, I continued to climb well through mid-November, FA-ing the powerful 5.14b Double-O Ninja on November 4th, a full two months after the end of my initial, full Strength Phase. Normally I would be well past my peak (especially my power peak) at that point. Ultimately the limiting factor in my season seemed to be motivation—at times I struggled to stick to the training plan and continue going to the crag, especially in the wake of so much success (I realize that may sound counter-intuitive, or at least pompous, but in my case I tend to want to relax after sends, and often find failure more inspiring).

After two months of training for long pump-fests, a short and sweet “Micro-Cycle” helped re-tune my fitness for short, powerful routes like Double-O Ninja.

The next time you find yourself motivated to extend a Performance Peak, give your power a quick boost, or fine-tune your fitness to suit a particular goal route, consider a Micro-Cycle such as this. Keep in mind the workouts, frequencies, and scheduling described here are just one example. These variables can be manipulated in many ways to accommodate different goals.

New Front Range Moderates at “The Aqueduct”

by Mark Anderson

With summer in full swing, I’m always on the lookout for crags that are high and shady. I’ve had my eye on just such a crag at the very top of Clear Creek Canyon for a few years now. This chunk of rock is plainly obvious when approaching Clear Creek from the west, but its sky-scraping position roughly 1000-feet above the river (at an elevation of ~8000’) has discouraged the lazy sport climber in me from doing much about it.

High above the river on Well Done Sergeant, 5.11a, at The Aqueduct. Photo © Nicholas Zepeda

Earlier this year I finally hiked up the impressively long and steep hillside to investigate the crag. Although most of the cliff was too broken or low-angled to be of interest to me, I found a couple walls with great rock and some interesting features. Just as importantly, I discovered a much better approach.

Luckily for my knees, Clear Creek County Open Space acquired the large parcel of land between the cliff and I-70 in the spring. This allows for a much easier approach from the saddle at Floyd Hill through the Open Space (still not trivial though, about 20 minutes with ~300 feet of elevation gain).The formation is massive, and has cliffs facing in just about every direction, but the best cliffs are generally west-facing, staying in the shade till around noon. There are currently two developed sectors which are a few hundred feet apart. The lower, northern-most wall, dubbed the “Committee Wall” consists of long-ish, more or less vertical panels of solid, well-featured rock. The routes on this wall are in the 5.10- to 5.11 range, with generally consistent difficulty and fun climbing.

Climbing One Total Catastrophe is Just the Beginning, 11b, at the Committee Wall. Photo © Nicholas Zepeda

Kate cruising Well Done Sergeant, 11a

Boer nearing the chains of This Calls For Immediate Discussion, 10c. Photo © Nicholas Zepeda

The southern sector (“Wabble of Wowdy Webels Wall”) is much shorter, but overhanging, with bullet stone, littered with incut edges. These routes are all excellent despite their brevity. The two 5.12s climb on incredible rock, featuring fun, dynamic boulder problems to reach the lip of the overhang. The best line on this sector is probably Fight the Oppressors, which climbs the stunning, jutting arête on the far right edge of the wall. The prow overhangs on both sides, but thanks to perfectly positioned incut jugs, the difficulty is never much harder than 5.10.

 

Cruising the short but sweet jutting prow of Fight the Oppressors, 11a.

Boer sticking the big dyno on The Meek Are the Problem, 12a.

Straining through the crux of Solidarity Brother, 12b.

Thanks to Nicholas Zepeda for his great work shooting some of these routes. To see more of his work, please checkout his website.

Climbing in Italy – Finale Ligure Part 2

By Mark Anderson

Pyro, 7b, at Grotta della Strapatente.

Messalina, 7a+, Domus Aurea.

For our last climbing day of the trip, we chose the region around the village of Boragni. This area has a wide selection of crags within a small area, and also seemed to offer some of the best tufa climbing in Finale. It also offered another spelunking adventure for the kids, with two crags connected by a 100m-long cave (fortunately this cave didn’t require any fixed lines or scrambling).

Commuting between Domus Aurea and Grotta della Strapatente.

The first crag we visited is called Domus Aurea. This was a small crag with only a few routes, but it has a nice curtain of steep tufas. After warming up, we headed to the phenomenal Grotta della Strapatente. This cliff is famous for an 8b+ (5.14a) called En Attendant Berhault that climbs through a horizontal roof on big stalactites, but we were here for the amazing wall of flowstone to the right. I climbed some truly fantastic tufas on this trip, but these were the most fun.

Climbing Pyro, 7b, on the amazing wall of tufas at Grotta della Strapatente.

My favorite route on the wall was a snaking 7b called Pyro. The route flowed seamlessly—just when one tufa ends, an incut pocket appears to link the movement into the next tufa. The route was never super hard, but continuous and sequential. The tufas on this route were incredible—it seemed like each drip was sculpted with a climber’s hand in mind. It was easily the best route I did in Finale.

Memobox, 7b, another great tufa line at Strapatente.

Kate enjoying the heavily-pocketed start of Memobox.

After a few more of the wall’s stellar tufas, we packed up one more time and headed back down the hill to a stacked cliff of moderates called “Bastinata sinistra Boragni.” The cliff is enormous, with pitches reaching 40m, a few multi-pitch lines, and over 70 routes from 5.8 to 5.12. It was a great hang for kids, with a nice open base, and they both fell fast asleep as soon as we arrived.

Where’s Waldo…?

…there he is. Copping a rest in one of the many pockets of Panorama, 7a+

The climbing varied from steep slabs to very-slightly-overhanging walls covered in pockets. Some of these pockets were huge incut jugs, some just looked like that from below. Silt from runoff was problematic on some of the routes, but most of the lines were long and clean. The best route we did was a popular 40m 5.10 called Change the World. I had to scrounge up every draw and sling, back-clean a few bolts, and skip some others, but it was a fun and airy journey.

Kate at the bulging crux of Change the World, 6b, at Bastionata sinistra Boragni.

Of all the places we visited, I find myself most inclined to return to Finale. Not because the climbing was the best—it wasn’t, but because the lifestyle was so relaxing. Minimal driving, a wide variety of routes, and very few crowds. Even when the climbing is bad (it never was), you can look forward to capping off the day with a casual stroll along the beach and enjoying a delicious meal. It would be a great place to live as a retired climber—lifetimes worth of routes to climb, with none of the hassle of other venues.

Higher on Change the World’s endless sea of pockets.  The anchor is still out of the frame!

All told, it was an awesome climbing vacation.  We visited a ton of new crags, saw some amazing sights, and had a great time.  Generally we fizzle out at the end of these trips–ending up exhausted and longing for home.  That never happened on this trip.  The kids were really well-behaved the entire time, and relatively self-sufficient.  At 6 and almost-4, it feels like we’re through the tunnel from a “climbing with kids” perspective, and our horizons are broadening once again.  They managed many long days (and long approaches) with few complaints.  Another important improvement over previous trips was that we rented houses in both destinations.  I wasn’t sure how that would pan out, but it worked really well and was surprisingly affordable.  It made everything less stressful and eliminated the problem of finding food outside of normal business hours (the crux of our earliest trips).  The downside of this approach is that it restricts your travel range, but fortunately we found two base camps with a wide variety of incredible sights and crags.  It seemed like we could have stayed forever, and I’d be happy to return to either.

Castle of the Day: Vernazza, along the infamous Cinque Terra trail. We hiked from Monterosso (visible along the shore at center) to Corniglia (8Km total), which Logan managed with no assistance, minimal whining, and just a wee bit of bribery (a Police Boat Lego set).

 

Kitty’s Back (in Clear Creek)

By Mark Anderson

Topcat, one of three new routes atop the Catslab in Clear Creek Canyon, CO.

Over the winter I bolted three routes on the steep visor that sits high above the “Catslab” in upper Clear Creek. This feature looks like a roof from the ground, but it’s more like a convex bulge, gradually sweeping from about 60-degrees overhanging at the base up to ~30 degrees at the top. The business overhangs right around 45-degrees.

Once we returned from Europe I finally got around to trying the routes. In a nutshell, all three of them offer really fun movement in a spectacular setting on subpar rock. Like most steep routes in Clear Creek, you have to weave around some mungy ledges and cracks to reach the goods. Fortunately the rock improves steadily once on the visor, and notwithstanding the typical Clear Creek exfoliating flaky stuff, the rock is pretty good where it counts (and totally bullet on the headwall above the visor).

Each of these routes has a distinct character. The first line I climbed is the middle route, Kitty’s Back. This line is incredibly fun, pretty much a complete jug haul. The line follows a system of exfoliating flakes, with super steep off-balance/barn door-y liebacking. The flakes end with one long huck right at the top of the overhang, followed by more fun jugs up the beautiful headwall. The rock at the start is marginal, but it improves substantially and is bomber in the crux and beyond. I reckon this goes at about 13a, and would be classic if the rock were consistently good.

Fingerlocking onto the steep visor on Catlong.

The next route I tried is the right-most line, which follows a seam through the steep wall. Catlong is pretty unusual for Clear Creek in that the crux requires some gymnastic finger locking (if that’s a thing). Although it has its fair share of exfoliating flakey stuff to either side of the seam, the handholds are all solid, generally large features. Unfortunately you have to weave through a 6-foot-tall band of dusty ledges just below the start of the overhang. There are solid hand jugs through this obstacle but your feet will be pasting on scaly, sandy stone. Above, the climbing is really cool and exotic if you like crack climbing. It begins with a long reach from a finger lock to reach a big jug rail, then the crux comes next with sequential moves and an overhead heel hook to set up another bomber finger lock. Next you get to do some hip scums, wild stemming and even a kneebar, all with a steadily building pump. The climb ends with large but well-spaced crimps on the headwall, checking in around 13c.

Steep, fun pretzel climbing on Catlong.

The final route, Top Cat, is the furthest left. Against all odds it turned out to be the best, with good rock throughout, and really fun, athletic climbing. It’s also the hardest, with two difficult dynos. The most powerful move is a burly stab to a half-pad crimp at the second bolt, after which heel hooks and big lock-offs between good-for-the-grade holds lead into the redpoint crux–a crossing drive-by to reach the 4th bolt. Although it’s short, it’s completely sustained from the moment you step off the slab. I think its at the low end 5.14a.

Powerful lock-offs on Top Cat, 5.14a.

Meow if that doesn’t get you stoked for rock climbing, perhaps this will:

Climbing in Italy – Finale Ligure Part 1

By Mark Anderson

Climbing Camera Con Vista (Room with a view), 7a, Finale Ligure.

Climbing in Italy has long been a mystery to me. I knew there was climbing—a lot of climbing—I just didn’t know anything specific about it. For whatever reason I knew much more about the sport crags of Germany, France and Spain. Some quick internet research revealed Finale Ligure, in the Liguria region of the Italian Riviera, was a highly recommended spot.

Playing on the Beach in Finalmarina.

The Finale region is spectacular, nestled in a set of tight valleys right on the Mediterranean Sea (some of the crags climb directly over the water). Finale is also renowned as a mountain biking destination, and the village of Finalborgo (where we stayed) was always bustling with adventure-seekers like ourselves. In the small piazza where we went for pizza, beer and gelato (not necessarily in that order) there were six different climbing shops and just as many MTB shops.

The cliff-covered valleys above Finalborgo.

Within a 15 minute drive of Finalborgo are hundreds of crags with thousands of routes. The rock is white, gray and sometimes orange limestone, covered in small pockets and the occasional tufa. The routes are entirely bolted, but there are many expansive cliffs covered in multi-pitch lines. The cliffs tend toward steep slabs with many vertical to slightly-overhanging walls, and the most appealing routes are in the French 6-7 range (5.10-5.12). According to our guidebook, polished rock is a bit of a problem at certain crags, but we never found it to be an issue.

El Diablo in Grotta dell’edera. This is fairly typical of the rock in Finale—generally white to light grey, near vertical, with many small pockets. Photo Logan Anderson.

I had pretty low expectations for the climbing, based on the few pictures I’d seen. The routes looked thin, tweaky and old-school. The two days we spent climbing there completely changed my view.   Every route I climbed was excellent and many of them were outstanding. While there were some thin and tweaky routes and some runouts, we also found amazing tufa curtains and walls covered in jugs. Even the less featured lines were fantastic technical challenges on amazing rock.

However, the best thing going for Finale is the atmosphere. It reminded me of Tonsai Beach in Thailand, where you can drop your pack on the beach, climb world-class limestone, then walk 15 steps to the bar and eat a great meal with a beer for pennies on the dollar. Finale wasn’t quite that convenient, but on the other hand, you don’t need Malaria pills. The climbing in Finale is equally relaxed, with the sea never far away and a great evening on the boardwalk or piazza to cap off every day.

The best part of Finale climbing was the ambiance. Eating phenomenal pizza in our garden in Finalborgo.

Grotta dell’edera (Ivy Cave) was the one “must-visit” crag on our list. It’s a collapsed cave, resulting in a near-perfect cylinder of limestone open to the sky. There’s a “window” on the southwest side of the cylinder that forms an archway across the cylinder. If that wasn’t peculiar enough, the Grotta is accessed by climbing 50 meters through a proper cave (with some steep scrambling thrown in along the way).

Amelie and I spelunking on the approach to Grotta dell’edera.

Looking up at the roof of Grotta dell’edera.

The perfectly-named Camera Con Vista (Room with a view), 7a. The “window” is to my left, and there is another mini-cylinder (with three routes inside and a skylight) to my right. Photo Amelie Anderson.

Kate cruising Bombolo, 6b, in the mini-cylinder inside Grotta dell-edera. Photo Logan Anderson.

Higher on Bombolo, a classic jughaul with wild stemming and some tufa action. Photo Logan Anderson.

The climbing in the Grotta was fantastic in its own right, but the setting made every route extra special. I climbed several great tufa lines and set up a thrilling rope swing for the kids that the other climbers seemed to get a kick out of (the place was packed relative to the rest of our trip—there were 8 other climbers, with us making 12 people to share 14 routes). The best route I did was a dead-vertical, slightly concave 7b with small incut pockets and tricky stemming called Lubna.

El Diablo, 7b. The Climber in the orange helmet is on the mega-classic technical masterpiece Lubna. Photo Logan Anderson.

Amelie’s rope swing.

Logan getting in on the climbing.

Logan preparing to take a big swing.  The higher you climb, the better the swing.

The (hiking) approach to the Grotta was long, hot and miserable. Frankly we were all in a terrible mood when we got there. If there’s one downside to Finale, it’s that the approaches can be long, steep and complicated. Other than that, it’s the perfect family climbing destination, with routes for climbers of all abilities and lots of fun rest day activities for kids. Fortunately the rough approach was a distant memory by the end of the day. We all had such a great time between the cave, the swings and the climbing that we would love to return. Back in Finalborgo we capped off the day with literally the best pizza I’ve ever had. Logan and Amelie picked lemons from the garden and Kate made lemonade. It was the perfect climbing day.

Castle of the Day: Dolceaqua, easily the best medieval village of the trip, with a maze of narrow winding passageways. The Ponte Vecchio bridge shown here was memorialized in this painting by Monet.

 

Climbing in France – Venasque

By Mark Anderson

Nearing the top of Vole, 7b, at the French Limestone crag of Venasque. Photo Logan Anderson.

Venasque is a little known crag outside the village of the same name, about an hour south of Buis. We first went there on one of my rest days, to give Kate a chance to climb some of the highly recommended 5.10s and 11s. Kate really enjoyed the climbing, and it looked so fun that we both agreed we should return for our last day in France.

Kate cruising Beaucoup de Bruit Pour Rien (“A Lot of Noise for Nothing”), 6a+, on our first day at Venasque.

The cliffs of Venasque don’t look remarkable (relative to other crags of the area). There are no tufas, the colors are bland relative to the orange and blue streaks of St Leger and Baume Rousse, and the scenery isn’t particularly special. But man, the climbing sure is fun! The rock is limestone, but it seems to have quite a bit of sandstone mixed in, and it’s weathered in a manner very similar to the best routes at Kentucky’s Red River Gorge. We spent most of our time at “Place de l’Ascle,” the main feature of which is a 30m wall, overhanging up to about 20 degrees, and covered in huge jugs. All the routes on this wall were spectacular 5.12 pumpfests. The routes aren’t particularly striking or cerebral, but it was definitely the most fun I had climbing on our trip.

Kate starting up Petite Marie, a gobsmacking 5.11c that charges up the right side of a towering swell of overhanging jugs.  5.11 sport climbs don’t get any better than this.

Higher on Petite Marie. Note the leaning wave of rock to Kate’s left—home to Misanthropies Therapeutiques, Aller Plus Haute, and Vole.

I started by warming up on a brilliant 7b on this wall called Misanthropies Therapeutiques, which was completely stellar, getting gently steeper, with equally growing holds, as you ascend (all the routes on this wall were like that).  It was one of the most fun sport climbs I’ve ever done. Next we moved to another sector along the same cliffband which the Rockfax guide described as a “must see wall that is the epitome of a sport crag and a must climb venue.” This cliff overhangs about 20 degrees, with a number of pockety, sequential lines from 7c-8b. I tried a route called Objectif Puree, or “Pure Objective.” This name was apparently ironic, as I soon discovered about half the handholds on the route were chipped. It was a drag, and really turned me off on the wall. I felt like I was climbing in a gym with poor route-setting. It was also rather disappointing that some people think chipped garbage is “the epitome of a sport crag.” Whether that’s a reflection on the author’s taste, or the reputation of sport climbing (or both), I don’t know. Nor am I sure which would be worse. To me it seemed like a real waste of a cliff, not to mention a waste of a climbing day in Europe.

Objectif Puree. Photo Amelie Anderson.

The upside of this revelation was that I was free to return to the first cliff and climb as many of the rad jughauls as my family could tolerate (fortunately it was also another great place to rig a rope swing, which got me at least one extra route beyond the usual quota).

Midway up Vole, 7b. Misanthropies Therapeutiques is the next route left (following the flake system), and Aller Plus Haute is the second route left. Photo Logan Anderson.

The most memorable moment of the day came as I was cleaning the 7b+ Aller Plus Haute (“Go High”). The crag is right over the road, at the intersection of a very popular hiking trail.  A crowd of about 30 hikers came through, pausing briefly to watch my acrobatics as I neared the bottom quickdraw. When I cleaned this last draw on the steeply overhanging wall, I predictably swung way out over the road, greeted by a chorus of “oohs” and “aahs” from the gathered spectators.

Logan getting in on the fun.

All told it was easily my favorite day of climbing on the trip. The crag doesn’t look spectacular, it’s not photogenic or historic, but it’s hard not to have fun on these amazing cliffs. It was a great hang for the kids, with no approach, and nestled in one of the most scenic rural regions of Provence.  It’s the perfect family vacation crag.

Castle of the Day – Entrevaux. This one was so spectacular it gets two pics….

Logan had a great time playing with the two cannons at lower right. Note also the Citadel high above, and the zig-zagging path that climbs up to it.

 

Climbing in France – Baume Rousse

by Mark Anderson

World class tufa climbing at Baume Rousse, France. Photo Logan Anderson.

As mentioned in the last post, it rained heavily during the first part of our trip, so for our second climbing day we picked a crag called Baume Rousse, somewhat sheltered in a natural cirque, and close to our home base of Buis-les Baronnies. Before getting into the climbing, Buis deserves a short description. This village of about 2500 people is nestled in an incredible valley, surrounded by impressive peaks and limestone cliffbands. There are three extensive limestone sport crags within walking distance of town (Baume Rousse, Ubrieux, and St. Julien), and another five or so within a 30 minute drive. There’s literally a lifetime of climbing opportunities with an hour’s drive.

Buis-les-Baronnies from Baume Rousse, with the limestone fin of St. Julien just above town, and the snow-capped Mount Ventoux in the background. St Leger is nestled in between Ventoux and the next ridge behind St. Julien, about a 25-minute drive from Buis.

The piercing limestone fin of St. Julien dominates the skyline above Buis-les-Baronnies. The crag features ~100 routes, including many multi-pitch lines and a network of via Ferrata.

A pair of climbers low on St. Julien (in yellow and blue, near the bottom of the cliff, in the center of the frame, at the same height as the tallest tree).

Baume Rousse is a smaller crag with only about 100 routes, but the hardest of those routes climb some of the most amazing tufas I’ve ever seen! Besides its amazing orange & black streaked limestone, Baume Rousse is unusual because it was developed in order to host a climbing comp in the 1990’s (fortunately the rock was not chipped to engineer the comp routes like at some other outdoor comps of the era).

The view towards Buis from the base of St Julien. The V-shaped diagonal limestone ridge behind the village is the crag Ubrieux (which we did not visit). The limestone cirque of Baume Rousse is visible just beyond the ridge, directly above the center of the “V.”

The left half of the Baume Rousse cirque.

Looking straight up at the tufa curtains on the back wall of Baume Rousse.

By far the best route I did on the trip was an 8a called Rigpa ou la Nature de l’esprit (Google doesn’t seem to know what “Rigpa” means, but the rest of it has something to do with “the nature of the mind”). The route follows a phenomenal tufa fin which juts out from the wall as much as 16” but is never more than 2” thick. It’s a classic pumpfest, maybe 15 degrees overhanging, with strategic exotic rests. The tufas fade near the top, requiring some big reaches between features.

Rigpa ou la Nature de l’esprit. Photo Logan Anderson.

Nearing the crux on Rigpa. Photo Logan Anderson

Another pic of Rigpa. Photo Logan Anderson

Just to the right of Rigpa is another tufa-laden 8a. I tried that line next, but just as I finished it started raining heavily. Thanks to strong swirling winds we found the little cirque was not quite as sheltered as we hoped, so we decided to pack it in for the day. The entire back wall of the cirque is covered in awesome tufas curtains, and if I had one more (dry) day in Buis, I would head straight to Baume Rousse to try more of these amazing climbs.

Amelie enjoying the best rope swing of the trip

One of the highlights of the trip for me (and I think Logan as well) was a short, entry-level via Ferrata I did with him at the base of St. Julien. Like most things at this age, it took a bit of prodding to get him interested, but once we got started he was instantly stoked. I think the pictures illustrate best how much fun we had. Before we were finished he started campaigning to do another, harder, higher via ferrata, and he kept bringing it up throughout the rest of the trip. Unfortunately these are engineered with a certain minimum height in mind, and there wasn’t another one around that was suitable for 6-year-olds.

Starting up the first few iron rungs of the via ferrata. The look of half fear/half excitement in Logan’s eyes says it all.

 

Still not clear if he’s happy or terrified. I think just really excited. I learned later that I was supposed to hook the rope through the metal hook-thing above Logan’s head as a directional. (St. Julien in the background.)

This particular route was designed specifically with kids in mind, more like a vertical park than a mountaineering objective, with closely spaced steps and a number of fun “obstacles” to look forward to (including a suspension bridge, “monkey bridge,” cargo net, and balance beam). It even climbs through a natural stone arch. It was super fun, even for jaded me. It really made me wish we had more via ferrata in the US; it’s a great way to introduce beginners to the mountains and creates no more impact than the typical hiking trail.  It’s pretty awesome the way the local European communities embrace climbing, marketing it as an attraction and encouraging participation.  There was a huge kiosk in the center of Buis describing in detail all the via ferrata, how to reach them, what equipment was needed and so on.

The suspension bridge.

So-called Monkey Bridge.

Climbing through the arch.

The cargo net, with Buis, etc in the background.

Castle of the day – Logan playing with a Trebuchet at Chateaux des Baux.

Climbing in France – St Leger

by Mark Anderson

My family and I just returned from a two-week trip to France and Italy. In addition to sightseeing and eating (my favorite pastime), we visited four distinct climbing areas in Southern France and the Italian Riviera. All of these crags are relatively unknown to Americans, but would be renowned destinations if they were in North America.

The first crag we visited, and the one I expected to be the best, is called St. Leger. It’s a fairly long limestone gorge at the very base of the north slope of Mt. Ventoux. Mt. Ventoux, aka “the Giant of Provence”, is a legendary peak for cycling nerds like me. Fans of the Tour de France will recall many famous ascents of Ventoux, especially Chris Froome’s whacky bicycle-free ascent in last year’s Tour.

Pinching my way up the St Leger tufa classic, La Farce Tranquille. Photo: Logan Anderson

We picked St. Leger because I’d heard it was a relatively new crag, relatively untraveled (compared to other crags in the vicinity like Ceuse and Buoux), and so might be less polished. The crag is basically one long cliffband that seems to go forever, sorta like Sinks in Wyoming, but with about 400 routes. The first thing we noticed was bulging caves covered in amazing tufas. The routes at Leger tend to be long pumpfests. Most of the walls are vertical to slightly overhanging, with a few caves thrown in (most of the cave routes seem to be in the 8c/+ range). The climbing seems to get better the harder the routes get, with most of the tufas following steep cave lines in the mid-to-high 8’s. We definitely struggled to find worthwhile routes in the 5.10/11 range, but I did quite a few excellent 5.12s, and the 5.13s were stellar.

Piedra Salvage, Le Ceil du Loup, Le Voleur de Pesanteur, and La Farce Tranquille sectors of St Leger. This pic was taken on our 2nd day at St Leger—note all the black streaks!

The first day we started at a crag called Le Voleur de Pesanteur, which has a number of great warmups, and is also adjacent to one of the best looking steep sectors, “La Farce Tranquille.” Once I was warm I jumped on a pair of adjacent 8a’s that climb up a smooth, steep pillar that splits the cave ( the broad tan pillar just right of center in the above pic). Both of these lines (Barbule and La Farce Tranquille) featured some amazing, pumpy tufa climbing with weird kneebars, exotic stems, and lots of pinching.

Starting up the sweeping wave of limestone on Barbule.  Photo Logan Anderson.

Tufa wrangling on Barbule, 8a, St. Leger. Photo Logan Anderson.

Later in the day I scrapped my way up Le Voleur de Pesanteur (“The Thief of Gravity” according to Google Translate) a devious 7c on the sector of the same name. It was one of my favorite routes of the trip. This line featured a series of subtle tufas, with nice pockets and edges just where you needed them.

Kate climbing the classic “Piedra Salvage, 6b+” on our wet day. Note the (relatively for Europe) fractured rock.

Overall the tufa climbing at St Leger was awesome. I would highly recommend any of the tufa routes I climbed. However, I was not really impressed by the tufa-less routes. It rained heavily on the second and third days of our trip, and when we returned to St Leger a few days later we found all the tufas were still soaking wet black streaks. There were plenty of dry routes to choose from, but the rock on these routes is heavily fractured. The climbing was still good, but not worth traveling across oceans for. In dry conditions the crag was stellar, and had it not rained we likely would have spent more time here. As advertised, the rock was not polished and we never saw more than 8 other climbers at the crag. It’s definitely a hidden gem, but best in dry conditions and probably better suited to climbing in the higher grades.

Castle of the day – Souze la Rousse, about an hour west of St Leger. This pic is our impression of every Black Sabbath album cover ever.

Julienne Salad Days

By Mark Anderson

My family and I are heading to France (with a few days in Italy) at the end of the month for spring break. I spend the vast majority of my outdoor climbing days working redpoint projects, but on this trip I expect to focus on climbing routes first go, so I’ve spent the past few weeks tuning up my fitness accordingly and practicing on-sighting. All the crags on our itinerary are limestone, so we made a point to visit Shelf Road to climb on similar stone (albeit of much, much lower quality–or so I hope).

Earlier in the winter I bolted 4 routes (and a linkup) on a nice cream-colored panel of rock in the “Tropical Wall” sector of Shelf’s North Gym, which offered the perfect objective. Granted, these would not technically be on-sight attempts since I had rapped all the routes while bolting them. However, I don’t really possess the capacity to remember the details of four random lines I bolted a few months ago, since all my memory banks are filled to the brim with song lyrics and movie quotes. So I expected it to provide good practice nonetheless.

The main feature on the wall is a 3-feet-deep roof about halfway up. Four of the five lines involve this obstacle in some way. The first line I tried (“Booty Sweat”) follows a fairly continuous crack system that skirts the left side of the roof with powerful underclings (for the grade). While basically a crack climb, there are a lot of nice pockets sprinkled around to spice things up.

Shaking out below the undercling roof exit on Booty Sweat, 5.11b. Photo Amelie A.

The most intimidating line on the wall climbs out the center of the roof. Thanks to a few sinker pockets I climbed fairly easily up to a good shake at jugs below the ceiling. Just as I arrived, Amelie announced she needed to pee and she couldn’t hold it. Fortunately there was a bolt right at my waist, so I clipped a loose sling straight in to the bolt so Kate could help Amelie. This gave me plenty of time to contemplate the imposing obstacle above. Once I was properly on belay again, I charged up to the lip and groped my right hand over to a shallow 4-finger dish. I couldn’t see an elegant way to get established over the lip, so I coiled and hucked my left hand for what appeared likely to be a big jug. It was, and I stuck it, but it was incredibly prickly. My feet swung out wildly as I stuck the jug, and Kate shouted up “that was sick!”, which is incredibly rare—usually she is completely and justifiably unimpressed by my climbing antics (having seen the sausage being made, so to speak). I replied with, “what’s sick is what happened to the skin on my hand.” My palm was torn up and bleeding in a few places, but it turned out to be nothing serious, just enough to warrant the name “More Shredded Than A Julienne Salad.”

Working up the headwall after surmounting the big roof on …Julienne Salad (5.12b?) Photo Amelie A.

Perhaps the best line turned out to be the 5.11- linkup that joins the bottom half of Booty Sweat to the top-half of More Shredded…, climbing through the left side of the big roof via a bubbly pancake flake. It’s a classic jughaul with no hard moves to speak of. I’m generally not a fan of linkups, and I had no intention of bolting this line when scoping the wall from the ground, but once I rapped the wall and saw the line of jugs I couldn’t resist.

Scoping holds on The Boy Everybody Was Jealous Of, 5.12a. Photo Logan A.

The other two lines on the wall, Be Australian and The Boy Everybody Was Jealous Of, involve sustained pocket and edge climbing on great stone. They’re both worthwhile. I hiked past this wall probably 20 or 30 times while developing the rest of the North Gym in 2011, and I always intended to bolt it, but I never got around to it for whatever reason. I assumed somebody else would claim it during my 5-year exile to Clear Creek, so I was surprised and stoked to find it still untouched last November. In retrospect I’m really glad I had the opportunity to put these routes in. I’m sure some day in the future, once every route at Cactus Cliff is polished to glass and has a queue 10-ropebags deep, these routes will be well-appreciated by adventurous loners like me.

Fine edging on Be Australian, 5.12a.

Training for 9a – Part III

By Mark Anderson

This is the final installment in a multi-part series about my training for Shadowboxing. For the first installment click here.

Wolfgang Gullich famously exclaimed “climbing is so complex!” after a winter of hard training failed to yield the desired results. Many factors need to come together simultaneously to complete a route truly at your limit (that’s one reason it’s often more productive to operate below your true limit, because it provides some margin for sub-optimal weather, power, skin, shoe rubber, fitness, etc).   By the end of the May/June season I felt like I was capable of attaining the power and endurance needed to climb the route, but I needed them to better coincide. My power had come and gone too early, while my endurance arrived too late.

Standing below the world's first 9a, Wolfgang Gullich's legendary "Action Directe."

Standing below the world’s first 9a, Wolfgang Gullich’s legendary “Action Directe.”

This illustrates how difficult it is to perfect your fitness for a totally unique route when there are so many variables at play. After 15 years of practice I still managed to screw it up. The challenge is to optimize your physical ability for the moment when your technical knowledge of the route’s moves is sufficient to send. My friend Lamont Smith calls this “The Race.” Initially on a long project, your knowledge of the route, and ability to execute the moves is poor, but these increase steadily as you attempt the route more and more (eventually your rate of technical improvement slows and then stagnates, and then often reverses as resting for a presumed send takes priority over rehearsal, and you spend less and less time practicing the moves).  As you learn the moves, spending more and more time on the rock, and less time in training, your physical power typically declines. Late in the campaign, as you approach technical proficiency on the route, your power may be rapidly fading.

In order to “win the race”, you need to learn the moves well-enough to send before your power declines to the point that you can no longer execute them regularly. This is why I’m often willing to end a campaign when my progress stagnates—I know that when I return in the ensuing season, with tip-top power, the send will come much more easily. Obviously body weight, environmental conditions, and Power Endurance (PE) are enormous factors in The Race as well. PE generally improves throughout the campaign, improving as power fades. Environmental trends depend on how you’ve scheduled your season, and may or may not be in your control depending on other life factors. Ideally everything goes according to your plan, and your technical knowledge of the route, power and PE are optimized during a window of good weather.

In June 2016, my timing was off. By mid-June I finally achieved sufficient technical knowledge and PE to send the route, but by then I no longer had sufficient power or suitable temperatures. However, that season and the previous taught me how to execute the moves and how to develop the power and PE I would need. I felt confident I would be technically able to send very early in the fall campaign, thanks to previous experience and copious film study. I could count on suitable and steadily improving sending temps. I just needed to re-vamp my early-season training so that my power and PE peaks coincided better.

My approach wasn’t radical, I simply adjusted the timing of the Non-Linear Periodization strategy I had been using as maintenance training for the last several years. Typically at the conclusion of my Strength Phase I would complete a 3-4 week Power Phase (that included no significant PE training). At the start of my PE/Performance Phase I would gradually introduce PE training following Limit Bouldering sessions. I experimented with moving this up slightly during the May/June 2016 season, and for the Fall 2016 season I began PE training just before the start of my Power Phase.

Fall 2016 Training Schedule.

Fall 2016 Training Schedule.

Initially my Strength Phase was pretty much completely normal (ideally I would have started a few days earlier, but a work trip prevented that). The end of the Strength Phase and beginning of my Power Phase was quite unusual. I decided I wanted to be fit-enough to send by the second outdoor weekend of the season (23-25 September), and then backed out a PE training “start date” by analyzing my May/June schedule to estimate how many weeks it would take to get my PE up to standard. During that season, I got my first one hang 31 days after my first PE workout, so I scheduled my first Fall 2016 PE workout for August 26th, 30 days before September 25th and roughly three-quarters of the way through my Strength Phase.

That first PE workout was just a primer (consisting of only one set)—an opportunity to see where I stood and re-learn the moves of the circuit, hopefully without digging a big hole that would undermine my remaining hangboard sessions. I planned to do my first full-blown PE workout the following week (on September 1), but bizarrely high humidity that dampened the holds in the barn prevented me from completing the first circuit. Instead I moved the workout to September 5th, the day immediately following my last hangboard session. Taken in isolation, that workout wasn’t spectacular, failing 50 moves into the third set with 4:00 rest-between-sets. In retrospect I should’ve been happy to do as well as I did less than 24 hours after a hangboard workout.

I began my brief Power Phase three days later, including one NLP workout per week (consisting of the same activities and timing I used in May: warm-up followed by ~80 minutes of Limit Bouldering and Campusing (total), then finishing up with 3-4 sets of the 52-move circuit (and Supplemental Exercises)). I noticed immediately that my PE had hardly declined at all over the summer. As such, I was super aggressive in reducing the rest-between-sets from workout-to-workout—merely eight days after the first full-length PE workout I had slashed the rest period in half (to 2:00), matching my best effort from June! I dropped it again to 90 seconds the following week, just a few days before my target Fit Date.

From a PE perspective, things went perfectly, but there is a downside to this approach. In my experience it doesn’t allow enough time, energy or focus to really improve power. First, you have to limit the length of your Limit Bouldering and Campus sessions so you have enough time and energy for the PE work, and second, you enter each subsequent workout a bit more fatigued than usual (from the PE training). These impacts make it difficult to advance during the power portion of the workouts (I feel like by the time I’m 100% warmed up, it’s time to move on to the next activity). Thirdly, power and endurance are mutually exclusive from a muscle-fiber-recruitment perspective, so training one will necessarily inhibit the other. In short, with so much emphasis on PE during the Power Phase, you’re fortunate to re-attain your previous power peak.

For example, during September my first power workout (on September 8th) was excellent, probably my best first-power-workout-of-the-season ever. The next workout was lackluster, but the third workout (on September 13th) was stellar, easily among my best power workouts ever. I crushed many of the Lazy H’s testpiece boulder problems and matched my campus board PR on only my second try of the session. However, by September 20th I was complaining in my training journal that my left elbow was beginning to ache and I “didn’t seem to have a lot of pop.” I regressed in my bouldering and campusing, eventually cutting both activities short to save energy for PE training.

Based on my experience, I wouldn’t recommend this approach for short-term power-intensive goals, nor for long-term power improvement. NLP works well for re-producing simultaneous peaks of various types of fitness, but it is far from ideal if you want to actually improve upon previous peaks. Had I not spent the winter and spring improving my PE peak, it’s highly doubtful I would have reached that level of fitness so quickly, and with so few sessions, in September 2016. Personally I think the winter/spring PE training was critical, and this approach would not have worked without it.

The same goes for power—I already had sufficient power for the route when I first tried it in 2015, so each season I just needed to re-create that power, rather than reach a new level. This allowed me to sacrifice some effort in that area and re-direct it towards PE. The catch is that power-wise, I essentially coasted through the latter half of 2015 and the entirety of 2016. That is, my power did not improve at all for ~18 months as a result of this approach. That was a tremendous sacrifice, and generally not a wise one for the long-term thinker (although my strength, as measured by hangboard workouts, improved substantially over this period, so I may have a new reservoir of power potential to exploit during future Power Phases).

Another oft-overlooked downside to NLP is that it takes a lot of time and energy. It’s exhausting and hard to sustain for more than a few weeks. If you want to experience that ambiguous phenomenon referenced by all training books known as “burnout”, try NLP for a while.   It’s probably best left to youngsters with boundless energy and few serious commitments, and should only be used sparingly by grown-ups. In my view the type of NLP schedule described here makes the most sense for those who are near their lifetime peak, working a lifetime goal route with no margin, already have their route dialed, and are prepared to send in a short window. If you need to work out moves and sequences, you’re better off with a more typical periodization approach, at least initially. Once you feel you’re within striking-distance of a send, switch to NLP to get that last little bit of PE you need without neglecting power entirely.

The other major risk in this strategy was that my Fall 2016 season was engineered to produce a very sharp, but necessarily very short performance peak. The entire season was an enormous gamble. I wouldn’t have 6 weeks of consistent fitness to work out sequences, wait for weather, or get my lead head in order. If I weren’t technically ready to send, or the weather didn’t cooperate, or I bobbled all my opportunities, I could count on my fitness crashing back down to baseline within only a few weeks. If I couldn’t capitalize on my fitness, I’d have to wait another 7 months to try again.

Mark Anderson making the third ascent of Shadowboxing, contender for Rifle's hardest route.

Mark Anderson making the third ascent of Shadowboxing. Photo Mike Anderson

Fortunately during the Fall 2016 season events unfolded according to my plan. On my first go back on the route I matched my previous highpoint.  Aside from a bit of technical rust, it seemed like I picked up right where I left off endurance-wise, along with much better power.  It still wasn’t easy, but I sent the route on September 23rd, one climbing day before my target Fit Date. It took every ounce of technique, power, endurance and effort I could muster to send it on that day. Was it worth the cost? That’s a great question….

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