How to structure your climbing day

Strategy and a little bit of discipline are key ingredients to a successful day of climbing.

Far too often we see climbers arrive at the crag, full of enthusiasm and energy, with their goal for the day in mind. So keen to climb hard that day, that they don’t bother warming up. You can see them thinking (or sometimes we are lucky enough to overhear them say): “I think I can warm up on the route I finished on yesterday”, or “I don’t want to waste energy warming up and then be too tired to get the red point of my project”. So they start on something that is too hard for them to warm up on, which may lead to getting pumped, frustrated, or both.

Over the years we have realised that most climbers don’t think much about how to structure their climbing day. Some don’t realise how important warming up is. Some don’t know how to plan the day in such a way that they climb to the best of their ability by the end of it. And how are they supposed to know if nobody has given them advice on this?

This blog is all about how to structure your climbing day to get the best out of your body and mind.

Warm up.

Get your body and mind ready for the climbing day ahead. Climb a route that is very easy for you. A route that is well within your grade and don’t expect to fall off of or even get pumped. So you can just let the body move, not getting physically or mentally stressed. Climb it in your comfort zone the whole way up. Should things for some reason not feel easy for you during your first route: let go and sit on the rope.

Ego.

Our ego can get in the way of ourselves at this point. You don’t want to let go. You don’t want to ‘lose face’. You may even let the other climbers know “I climbed this without problems last time I did it”. You hold on and struggle on, your arms getting more and more pumped. You could of course have misread the guidebook and be on something harder than you intended.

Avoid Flash-Pump.

It’s called a flash-pump and it is very difficult to recover from. It may well stay with you all day. A warm up is what it is, a warm up. Get the blood pumping around your body with gentle movement like jogging or jumping. Lubricate the joints, activate the muscles. Don’t let your performance on the first or second climb affect your confidence. Don’t come to any conclusions about how you are going to climb that day based on how you climb the first few routes. If you felt clumsy, unfocused, tired, distracted or any other negative sensation, that is normal: you’re warming/waking yourself up. This is exactly why we warm up. To get that out of the way.

Fall.

We recommend to include some deliberate falls in your warm up routine. Letting go and practicing getting the landing right, releases the tension in the body and mind. Once we have experienced the apprehension before letting go and then the sensation of falling, we have reminded ourselves that we know how to fall and how to land. It relaxes you into the climbing. It stops you from over-gripping the handholds. It slows down your breathing. All of which help to increase the enjoyment (and performance) of your climbing. When doing fall practice on a regular basis, it has proven to be sufficient to do 2 or 3 Clip-and-Let-Go falls every time you go climbing. That hardly takes any time, and is extremely beneficial. Please read our blog “A fresh look at Fall Practice”.

Mileage.

Now we are ready for the main part of our climbing day.

As a rule of thumb, we aim to climb 6 routes in a day: 2 easy, 3 mid, 1 hard. And we rest at least 10 minutes in between every climb. This is increased to a 20 to 30 minute rest when we climbed to our max.

This rule of thumb can vary based on the aim for the day. If it is a day to do some climbing drills to improve your movement, then you would increase the volume. You would climb 10 routes, 8 of which easy where you can apply the drills, 1 mid where you incorporate the drills in the way you climb the route, and then 1  hard route where you can let the drills go out of the window and just try to climb the route as best you can but not worrying too much if you can’t hold your form.

If it’s a day of redpointing your project, then you may do 1 easy warm up route, 1 mid warm up route which includes some fall practice, and then move on to your chosen project. You could continue your warm up by bolt-to-bolting that route, or by stick-clipping your way up. Otherwise do something close to the grade of your project and if possible a similar style of climbing. Depending on how close you are to sending the route, the angle of the rock and how easy it is to bolt-to-bolt the route without falling into space and struggling to get back on: once you’ve reached the top, you could choose to toprope the route. And ego comes into play here again. Do no try to climb your project clean on toprope so you can say you’ve done it, or so you build confidence in your abilty to do it. It is smarter to hang or fall and repeat certain sections. Figure out the best sequences. Memorise the crux(es) of the route. And then your body is properly warmed up and you have all the knowledge in your head so you would then have a lead attempt.

Golden Standard.

Whether you are planning a day of ‘just going climbing’, onsighting, doing drills, or redpointing, we recommend that your climbing day meets the Golden Standard of 80:20. Where 80% of the session is practice and 20% is performance.

We wish you good luck in staying patient and in choosing discipline over ego, and hope you’ll experience the benefits of adding some structure to your climbing days. And don’t forget to have fun even when you fail.