This Andes giant takes you to the highest point in all of the Americas, with spectacular landscapes and a challenging terrain waiting for you.
This trek is long and challenging. We at Skyhook recommend you start training for your Aconcagua summit at least 6 months before your climb.
A Look Into Aconcagua's Challenges
The Aconcagua climb will test your endurance, both mentally and physically. Some factors include:
The Altitude
Aconcagua is the tallest peak outside Asia and stands at 6,962 metres.
Thin air at such elevations may bring on altitude sickness, disrupting your breathing, heart rate and overall vitality.
Acclimatisation is fundamental, hence your workouts should involve high-altitude hikes or ascents to familiarise your body with the conditions ahead.
Aconcagua Weather
While we've covered the best time to climb Aconcagua, the mountain is still infamous for its severe and erratic weather patterns.
Temperatures can nose-dive, and winds can ramp up unanticipatedly, making it incumbent on you to be ready for any contingency.
Well-thought-out Aconcagua gear, with easily adjustable layers, is a must. But remember, weathering these elements also requires resilient mental and physical strength.
Trail Difficulty
The general difficulty of climbing Aconcagua makes it a trek that requires good endurance, strength, and mental fortitude.
The mountain demands long days of trekking in harsh conditions while carrying a heavy pack. Your training should focus on building stamina, strengthening your muscles, and preparing your mind for the taxing journey ahead.
When hiking Aconcagua, you'll be carrying a weighty backpack with most of what you pack for the hike. We recommend packing only essentials to keep the weight around 10 -12 kgs.
With this in mind, it's best to incorporate weight or resistance training exercises in your Aconcagua training plan. This will help build the necessary muscle strength and endurance to handle carrying a heavy pack for extended periods.
Your exercises should focus on your legs, core, and back. Some exercises like squats and lunges can strengthen your legs to power through the hike. Planks and Russian twists will keep your core balanced and stable, while deadlifts and pull-ups will make your back strong enough to carry your gear for three weeks.
Exercise these areas two to three times a week, with rest days in between to let your muscles bounce back.
2. Cardiovascular Exercises
To conquer Aconcagua, your heart and lungs need to be in top shape to handle the high altitude and long days on the trail. Here’s how to boost your cardiovascular fitness:
Running: Start with short distances and gradually increase both pace and distance. Aim for a mix of flat routes and hills to mimic the varied terrain you'll face.
Cycling: Biking is excellent for building stamina and leg strength without the high impact of running. Long rides, especially on hilly terrain, will do wonders for your endurance.
Swimming: Swimming offers a full-body workout and is particularly good for improving lung capacity, which is a crucial factor at high altitudes.
Hiking: There’s no better preparation than the activity you’re training for. Weekend hikes, progressively longer and steeper, will acclimate your body to prolonged exertion. If possible, carry a backpack with a weight similar to what you’ll have on Aconcagua.
Interval training: Incorporate high-intensity interval training (HIIT) into your routine. Short bursts of intense activity followed by brief recovery periods can significantly improve your aerobic capacity.
Aim for at least 30 minutes of cardiovascular exercise most days of the week, gradually increasing the intensity and duration as your fitness improves.
3. Develop Technical Skills
Your guides will show you how to overcome the technical challenges on the mountain if they appear, but here are some skills you can practise before you go. They will also come in handy if you ever want to climb Aconcagua without a guide:
Crampon use: Knowing how to properly fit and walk in crampons is good, especially for navigating icy sections or crossing glaciers. While extensive experience isn't mandatory, being comfortable moving on varied terrain with crampons can make a significant difference.
Ice axe use: An ice axe can be a crucial piece of equipment for balance and safety, so train how to hold it, walk with it, and, if necessary, self-arrest with it for an important layer of security on the mountain.
Basic rope work: In certain conditions, you might encounter sections where ropes are necessary for movement. Understanding the basics of rope work, including tying in and moving on a roped team, can be beneficial, though it's not an absolute must-practice skill.
4. Altitude Training
At Aconcagua's elevations, one of the biggest risks to the human body is altitude sickness, and symptoms can start to appear at around 2,500 metres. They include headaches, nausea, dizziness, and fatigue.
Altitude training (or adjustment) is done during your trek to the summit and is built into a guided trip. If you are going solo, plan your trek with the following advice:
Spend time at moderate altitudes (around 2,500m) for 2 to 3 days before ascending further. Once above 3,000m, aim to not increase your sleeping altitude by more than 300-500m per night.
The principle of "climb high, sleep low" is key; it allows your body to experience higher altitudes during the day while sleeping at lower altitudes to recover.
Also, incorporate rest days every 2 to 3 days to give your body time to adjust.
If direct access to high altitudes isn't feasible, consider using an altitude training mask to simulate the environment.
The mental aspect of climbing Aconcagua is often underestimated. The long and gruelling days, extreme weather conditions, and altitude can take a toll on even the fittest of individuals. Therefore, it's crucial to prepare yourself mentally for the challenges that lie ahead.
Meditation, breathwork and visualisation techniques can help calm your mind and reduce stress and anxiety. It's also helpful to set achievable goals for each day of the trek to keep yourself motivated and focused.
An important part of mental grit is the ability to accept if summiting is not possible due to unexpected changes in health or conditions while on the mountain. Reaching the peak is not more important than your safety or the safety of those with you. Be prepared to turn back without it destroying your perception of the entire experience on Aconcagua.
6. Improve Diet and Hydration
Proper nutrition and hydration are essential for any physical activity, but they become even more critical when climbing Aconcagua. The harsh conditions and high altitude can lead to dehydration and loss of appetite, making it challenging to get the necessary nutrients.
Hikes reaching the summit of Mount Aconcagua.
So, as you prepare to hike this mountain, create a balanced diet with sufficient carbohydrates for sustained energy, proteins for muscle repair, and healthy fats for long-term fuel.
You also should stay hydrated before, during, and after training by drinking plenty of water and electrolyte-rich fluids.
Remember, as altitude elevates, so does your need for calories and water. So, get high-energy snacks like nuts and energy bars for your climb.
Final Thoughts
Climbing Aconcagua is a challenging but incredibly rewarding experience. To increase your chances of a successful summit, it's essential to prepare yourself both physically and mentally.
Remember to train at high altitudes and improve your diet and hydration. And most importantly, have a positive mindset to enjoy the journey as much as the destination.
So, start planning, and get ready for an unforgettable adventure on the highest peak in the Western Hemisphere. See you at the summit!
