You don’t have to quit your job to get better at climbing.

In the words of the beloved and controversial rap artist, Tyler the Creator, “I’m a f***** walkin’ paradox,” because I am. I spend most of my time attempting to be coiffed and professional in a corporate environment and when I’m off work on Friday I’m ready turn my hat backwards, head outside, and be the dirtbag I wish I was during the week.

I think a lot of outdoor enthusiasts are like this. We crave adventure and exhilaration and are maybe a even a little rebellious. Unfortunately, the jobs that sustain us (and our expensive extracurriculars) can’t always provide the outlet we so desperately need.

So, enter climbing. It is a sport that satisfies my love of the outdoors, provides positive social interaction, and it is an outlet for measurably pushing myself to my absolute limit.

Admittedly, I  take myself too seriously sometimes, but at the same time I make notes in my training journal like the one you see below:

Did you know that slamming your crotch on an arete hurts really bad whether you’re a boy or a girl?

So I might be serious, but never too serious.

I have been climbing for 3.5 years. I started in college to stave off the summertime sadness of being an avid skier. Now, I can’t really decide which sport I like better. I really love climbing.

For me, climbing is an outlet for goofiness, getting outside with your friends, and having an excuse to train like a goddamn sled dog if I really want to.
And to be clear, I really want to.`

I have a lot of goals for this upcoming fall season, made even more interesting because I just moved from the cozy town of Cincinnati to hoppin’ town of Hoboken, New Jersey! This means that my home crag is no longer the Red River Gorge( bummer). I will now be frequenting Rumney, New Hampshire as well as The Gunks whenever I possibly can.

I am on my way to breaking into the 5.12 grade and I have a general idea of how I want my season and my sends to go. See procedure below:

  1. Commit to a training program (more to come on this).
  2. Climb outside on the weekends as much as possible.
  3. Be strong by Mid-October for a trip to Mallorca
  4. Come back, still feeling great, train a little more and go bag my project at the Red (probably in the unfortunately short span of a 3-day weekend)

As someone with a 9-5 and a lengthy drive to the nearest sport crag I am a classic weekend warrior. I get to enjoy the fruits of training when everyone else also just got off work, as well as the lovely lines of crowds on classic routes at the local crag on a Saturday morning. Fortunately, climbing is a sport where focused training a few sessions a week will yield great results. I have seen substantial evidence that you can continuously improve your climbing (for a long time) even if you have a time-consuming job and you don’t start climbing until your twenties.

I started climbing about 3.5 years ago and began training a little over a year ago. Since then, I have increased my hardest redpoint from 5.10a to 5.11b, and increased my hardest onsight from 5.9 to 5.11a.

I am so grateful to be a climber in this day and age. The access to training methods and materials has exploded over the past decade and I plan to continue using the knowledge available to keep getting better and better–and for a long time, too.

My hope for this blog is to show that getting better at climbing is possible, even with a busy schedule. Additionally, I want to be as helpful as possible, giving actionable tips and tricks from my personal experience with training for climbing. Also, I will certainly throw in any amusing stories from the crag that I have, because I’m sure they’ll come up.

I plan to post on a bi-weekly basis. Talk soon.

Happy climbing,

Senderella

Route Pyramids: Practical Application and the Quest to Climb Harder Grades

When I picked up a copy of How to Climb 5.12, I  found an extraordinarily fun worksheet in the back of the book. Its a pyramid shaped chart you fill out with all the routes you have done at certain grades. It is also a good place to give yourself a gold star for your latest redpoint. See below for a representation of a route pyramid as someone works up to their first 5.11a (applies to all other grades as well).

 The concept of the route pyramid is simple. Build up a good base of routes at one grade before moving onto the next. Explicitly, a base of eight routes at the a/b level (or 5.8 in the case of your first 10a), 4 routes at the c level, and two routes at the d level before reaching whatever X.a you are looking to send.

This is great advice and in 2018 I didn’t follow it at all. The route pyramid is not law, but based on my experience this season, my lacking adherence to it has been strongly associated to the predicted outcome from Eric Horst.

Eric, if you’re for some reason reading this, you can say “I told you so.”

Let’s break down a couple of situations in which I learned about the value of the route pyramid. I’m going to elaborate on my mistakes, because dear god, don’t repeat them if you can avoid it.  

Example 1: Time well spent or time well wasted?

Eager and confident that I could bag my first 12a in the fall, I went full force into projecting Orangahang in Rumney, New Hampshire. During that time, I clung to this line written in How to Climb 5.12.

Avoid getting involved in projects more than one number grade above your onsight level – Eric Horst

For reference, this is what my route pyramid looked like prior to working on Orangahang:

I had a lot of two-try 11a sends, and an 11a flash under my belt. Not quite an 11a onsight. So per the advice of Eric Horst I was an extremely borderline case of having any business trying to redpoint Orangahang–a full number grade harder than my almost 11a onsight.

Results: Over three weekends and more than 15 total attempts, I did not send this route. I whittled it down to a couple moderately satisfying one hangs, sorted out the beta, but still no send. The pyramid prevailed.

Lauren Abernathy - Rumney NH
The first weekend I spent on Orangahang.

I did learn quite a bit about the process of projecting, but I can’t help but think I would have gained more from climbing some high 5.11s and saving myself the frustration and discouragement that came from failing on this route so many times. Fall in Rumney doesn’t last long, and I spent essentially all of it working one route.

Lauren Abernathy Orange Crush Rumney NH
Staying positive despite epic amounts of failure and lots of bloody fingers.

Verdict: My route pyramid showed I was 
 not really ready to start working a 5.12a. 
My results were as such. 

Example 2: Close enough?

Having headed home without a send from the last reasonable weekend in Rumney, I was off to Mallorca where I bagged another 11b and my first 11d. So then my route pyramid looked like this. Still no 11c on the roster though.

Lauren Abernathy Rich Bitch Mallorca
Me on my send-go of Rich Bitch in Mallorca. This was, my first 5.11d.

I had three days for a Red River Gorge trip and a tick list that involved some high 11s and a couple “this route will really suit me” 12as, I barged into my former home crag ready for more action.

It comes to no surprise that with a solid 5.11a/b foundation, Banshee 5.11c went down easily in two attempts.

Lauren Abernathy Banshee Red River Gorge
Me on my first attempt on Banshee. I one-hung it right from the start.

On the second day of our trip, I spent an entire day on Beattyville Pipeline, 12a. This route was selected because it suits me and it is a style I prefer.

Results: I racked up seven attempts in one day. The first few burns were mostly for working beta, then I moved into redpoint attempts. My final attempt that day left me at an ascent involving one fall, reaching the finish hold and falling before clipping the anchors. Close, but no cigar. Maybe if I had another day I could have done it. Maybe not.

Lauren Abernathy - Red River Gorge KY
Quintessential crux whip on Beattyville Pipeline. This move always got me.

Verdict: Closer, better prepared, but still no 12a. Projects started with an incomplete base 
of routes were still out of my reach.

The state of the route pyramid directly correlated to my rate of success on whatever route I was working on. Solid base of 11a/b lead to an easy send of 11c and 11d. Minimal base of 11c/11d–still no 12a.

Key Points

So what can we learn from my personal experimentation this year? Here are a few key takeaways.

You don’t have to follow the pyramid exactly. You can skip from 11a to 11c because you feel moved to try it.
Climbing is fun, it is not calculus. 

Trying to skip grades or move too fast through the grades is potentially very unproductive.

Your ego has the potential to get in the way of you getting better at climbing. Doing three 10cs really well in 1-2 tries is better (and feels better) than slapping around for eternity on an 11b that you are not yet ready for.

Future Applications

So now what? This is what my route pyramid looks like at the end of 2018.

Using myself as a case study, it is prudent for me to add more 11c and 11d routes to my resume. My strategy at the beginning of next season is to fill out the rest of this chart. Then, I plan to continue on to tackling my first 5.12a.

In summary, I believe following the route pyramid as a guideline is a wise, and time efficient decision to make as a climber.

I think it’s wise to ask yourself every now and again: “What does my route pyramid look like and where do I think I can take it from here?”

Further Reading on Route Pyramids

http://www.powercompanyclimbing.com/blog/2010/08/great-pyramids.html

Climbing Goals for 2019 from around the U.S.

I asked climbers from all over everywhere USA to submit your climbing goals for 2019 and received fifteen submissions from climbers of different ages and skill levels. I am very excited to share what these fifteen climbers have cooking up in 2019.

Mel and Ella Gravity Vault
This is mother-daughter power duo Mel and Ella from my local gym. The both kick some major butt!
Some couples goals from my buddies Nick and Kira out of Colorado!
Nick demonstrating that he really is ready to sink his teeth into training really hard next year.
The 2019 goals of Scott Gilroy–fellow Jersey boy, goofball and all-around crusher.
Scott Gilroy. This is the man who eats 5.13 for breakfast and also thinks he should wear more spandex doing it. Pictured above with his trusty sidekick, Reilly.
Mike Goals
This is my boyfriend Mike who takes nothing seriously except for maybe the routes he wants to take down next year. I am excited to head back to the Red and keep training with him, even though he won’t smile for a damn picture.
Lauren Abernathy 2019 Climbing Goals
I’m going for hardest redpoint this year, taking it from 11d to 12a and beyond. I want to do a lot of 12s too to get a solid foundation .With trips planned to Wyoming, Kentucky, Spain and the home crag of Rumney, NH, I’m psyched on climbing a diversity of 5.12 routes!
This is Jess from NJ. She and Scott are a power climbing couple. Jess has got her eye on some 5.12 volume and a pretty nasty tall V7 in the Gunks!
Adams Goals
Adam is an ambitious climber. His first climbing experience outside was deep water soloing in Mallorca–which is a pretty rowdy thing to do. Raddest panda I know.
This is Mike from California and here are the 2019 goals he submitted to me via email!
– Finish climbing all of the 5.12s in Malibu Creek (He’s done 18/25!)
– Do two 5.13s
– Boulder V9 or harder
This is Alisha from CA. I met her on a trip to Mallorca and she’s a super graceful climber! Wishing her well as she takes on knee surgery, but I know she will come back super strong and bag that 12c!
Mel Goals
Mel is headed to South Africa this year and he’s got an eye on a pretty sick boulder!
Nicole Goals
This is Nicole. She’s an Ohio buddy and a pretty rad lady looking to smash some V5 outdoors this year.
Mickey Goals
Mickey coaches the kids team at the Gravity Vault. When he isn’t teaching the little guys & gals to smash boulders, he’s doing it himself.
Steph Goals
Steph’s doing some life reorganization so she can go climbing more in 2019. Loving that measurable goal of an average of 3x per week. Steph crushes by the way, psyched to see her at the gym more often.
Mike D Goals
Mike is another valiant Gravity Vault kids team parent putting in time at the gym. His goal is to be injury free, which is probably the most practical goal on this list.

Thanks everyone for your submissions and for sharing what you are trying to accomplish this year. I am inspired by all of the motivated peolple I have the pleasure of interacting with.

If you have a goal and you would like to be featured in this post as well, please send me a picture of you holding up a legible sign with your 2019 goals. I am more than happy to add you!

Please send all photos to senderellastory@gmail.com

5 Reasons You Should Start Climbing in 2019

Why not make trying something new your goal for 2019? If you’re looking for a new hobby that will be amazing for nearly every facet of your existence, look no further than the great sport of rock climbing. Here are five reasons that climbing should be your new lifestyle choice in 2019.

1. Climbing is a fun way to get fit!

If you’ve had trouble in the past getting yourself into physical activity, it might be because a lot of physical activities suck. Running can be boring, lifting can be hard to do (especially if your local crunch fitness gets crowded in the evenings) and let’s be real, Hot Power Vinyasa Yoga in a 90 degree studio might make you want to puke.

Figuring out how to climb on a roof life a spider monkey is more interesting than running.

Climbing is an awesome workout. It helps you to build muscle, it is goal-oriented, and it is mentally involved so you don’t get bored while you do it. When you climb, you are trying to finish the route—which is a little more interesting than a bunch of push-ups.

2. You will meet new people

This year I moved from Ohio to New Jersey. Upon my arrival I had a handful of friends at my company, one buddy from college, and that’s about it. Want to know where I made friends first? The climbing gym. The climbing community at large is friendly, diverse, and in most cases extravagantly welcoming. If you want to make new friends, a climbing gym is a great place to start.

Me and my new friend Mel out on a day of bouldering at the Gunks a few weeks after we met at the local climbing gym in Hoboken. (My boyfriend Mike came adventuring too, but he’s behind the lens.)
Me on a trip where I didn’t know anyone except the head guide and my friend that came with me. We met so many new people and they were all so cool.

3. Getting out of your comfort zone is really important

Afraid of heights? Don’t like exercise? Scared to try something new? If you answered yes to any of those then you should make 2019 the year you conquer that limitation!

I was very afraid of heights when I started climbing. I have been seen crying on top rope on a thirty foot tall gym wall. CRYING. I’ve had to work on my fear of heights and I have mostly gotten over it. Now I take big whips and climb ropeless above the sea! You have to start somewhere and you have to get out of your comfort zone–or you’re going to miss out on the best things in life. Seriously.

Lauren Abernathy - Red River Gorge KY
Me taking a big fall at the Red River Gorge in Kentucky.
Lauren Abernathy Porto Colom
Me reaching for my next hold a good bit above the water in Mallorca, Spain.

4. You might be motivated to eat better

I used to make nutritional resolutions all the time before I started climbing. I have a horrible sweet tooth so I would make goals like “try to only eat one sweet thing a day”, “no processed sugars on weekdays” and on and on. I was never really motivated to keep up with this because honestly feeling like I look good in a bikini isn’t really enough motivation for me to eat better. The desire to climb hard is way more motivating. If you fuel your body well, you climb better. My eating resolutions stuck a lot better once I got a real source of motivation. Eat better, climb harder. Simple as that.

5. You will explore new places outside and have fun with your friends!

Becoming a climber is a great way to get yourself outside with your friends. Instead of hitting the bar on the weekends, you’ll spend Saturday night sitting around a campfire after an awesome day out with your buddies. It doesn’t get much better than that. Quality time spent outdoors with friends and loved ones is priceless. Here are some of the cool places that climbing has taken me in just the past year and a half.

Red River Gorge Climbers
Red River Gorge, KY
Lauren Abernathy Rumney NH
Rumney, NH
Cala Barques Mallorca
Mallorca, Spain
Miller Fork Recreational Preserve
I used to basically live at the Red River Gorge with these guys on weekends.
Senderella story CO
Evergreen, CO with friends from college.
Red Rock Nevada
Red Rock, Nevada

Climbing changed my life in so many ways. I cannot recommend it enough and it is never too late to start. So what are you waiting for!? 2019 is the year you start climbing, so grab a friend or two and get out there!

Travel Friendly Training: 2 workouts you can do today with minimal or no equipment

According to U.S. News, a record-breaking 112 million Americans are expected to travel for the Holidays. If you are like me, Christmas means piling presents, a suitcase, and maybe some local drafts in the car and hitting the road to head back to wherever family is.

It also means trying to figure out how to squeeze a workout in between the family functions and the consumption of one or two or ten of Aunt Jenny’s cookies.

If I am driving to whatever family/friends I am visiting and I know they don’t have any home gym options, nothing beats a portable, door frame pull-up bar. So if you have access to that, great! If not, no worries there are other ways to get strong without it. I love to get a good workout in before the holiday family mayhem starts, so if you are like me, take a look some of these workout options!

Workout #1: requires pull-up bar

lauren abernathy pull up
Santa hat added for festive effect.

I like doing what is known as a superset. You pair two exercises together, do them immediately after each other and then rest for a period after you have done both exercises. The workout below has three supersets of exercises and a bonus round.

Additionally, before getting into it any physical activity, I always to a 5 minute dynamic warmup of some sort. (jumping jacks, high knees, shoulder swings, etc. After that, you are good to get into the workout. See circuit below.

Explanations and Modifications

  • If you can’t quite do a pull-up/chin up (which is totally fine, you will get there!), I used to modify by either putting a foot on the back of a chair or tying resistance bands to the pull-up bar and put one or more feet in the band.
  • If normal pull-ups are too easy, you can always go the extra mile by bringing weights, a weight pin, a carrabiner and your climbing harness with you (I managed to squeeze in some very hungover weighted pull-ups when I was a music festival this past May. My friends on the trip were amazed at the motivation.)
  • Side plank can be done either on your hand or on you elbow–whatever works for you!
  • Hanging leg raises can be modified by doing hanging knee raises instead.
  • Yes. a Burpee pull-up is actually jumping up, doing a pull-up, coming back down, jumping your feet back into a plank, doing a push-up and jumping back up to the pull-up bar. If it sounds awful it’s because it is. Here’s a video of it
https://www.youtube.com/watch?v=jVzrLDIRqnE

Workout #2: No equipment

Part 1: Upper body (follow the fitness blender video)

Part 2: Legs (mini leg blasters)

If you want to hit the legs as well, do some mini leg blasters.
I still hold fast to my love of leg blasters as a useful way to spend 15 minutes and DESTROY YOUR LEGS without any equipment. (Especially if you are interested in ways to train for skiing.)

Try to do 10 mini leg blasters (see the circuit below) with 30 seconds of rest in-between. Credit to backcountry.com for their article on this leg workout that always has me ready to go for ski season!

mini leg blaster
Breakdown of the mini leg blaster.

So there you have it. Two workouts requiring minimal or no equipment that can help you break a sweat and feel like you’re still contributing to your overall fitness, even if you aren’t at home training on your usual wall.

Happy training!

Senderella

Deep Water Solo Mallorca

In January of 2018 I found an attractively inexpensive flight: roundtrip to the island of Mallorca, Spain for $450. Without much thought, much of a plan, or anyone to go with, I booked a flight.

Ten months later I found myself waking up to the cuck-a-doodle doo of a rooster in a Mallorcan hostel. Accompanied by a familiar tour guide, some strangers, and an old friend from Ohio–I was off to my first day of deep water soloing.

What is deep water soloing?

For those unfamiliar with this genre of climbing, it is ropeless route climbing above water. Water deep enough, that is, that you are in no danger of striking the ocean floor when you eventually fall off the wall. Routes are like those you find at your typical outdoor sport crag, without bolts. The routes range in height from 30 feet (10 meters) to as high as you’d ever want to consider, really.

Lauren Abernathy deep water solo cala barques Mallorca
Warming up in Cala Barques.

The Value of a Guide Service

If you’ve ever been anywhere new, the propensity to waste time getting lost, pick a restaurant that sucks, or be generally confused about how to prioritze your time can be pretty high. 

Google all you want, it helps to have a savvy guide point your trip in the right direction. 

That’s why, when I take international climbing trips I go with Rockbusters. Rockbusters ia a tour group headed by human guidebook, Jan Novotny. The first trip I took with them was in June 2017 to Rodellar, Spain. The climbing, the guiding, and the trip were all excellent.

Rockbusters
Jan (head guide) and Erin (camp chef/guide) hanging out after a day of guiding and climbing.

Rockbusters makes planning an international trip easy. You show up to the airport with minimal gear, they pick you up, show you around, and offers some pretty stellar coaching in the process. Jan and his team have certainly earned my status as a repeat customer. 

Accommodations & Food

I am accustomed to primitive camping when going on climbing trips, so I was pleasantly surprised. There were three bunk beds piled into one room Myself and the four other women on the trip fit very nicely into the room. These were simple, no-fuss accommodations where you could pay little money and rest your head after a long day of climbing. The pool was pretty nice too, although usually I was too tired and soggy to go for a dip after climbing. 

A typical girl’s bunk room–a little messy, but not gross!
Hippocampo Mallorca
pool hippocampo mallorca

Since it was the off-season for tourists in Mallorca the camp site dining area was completely empty. The ten or so of us in our tour group had free reign to enjoy this perk. One of the trip guides, Erin, owns a restaurant in DC called Mola where she cooks Spanish inspired foods. She has somehow found a way to spend a lot of her time in Europe with Rockbusters cooking delicious (and exceptionally nutritious meals) with a couple of camp stoves and some big pans.

I asked her if she had a bunch of written recipes that she used for her camp cooking. She politely responded “No, I usually just think of it and cook it as I go. I come up with new things to make all the time, otherwise I would get bored. I don’t like to repeat things too often.”

Erin making magical meals happen, no matter how humble the setting.

Needless to say, the food was exceptional every night and there was always plenty of wine to go around.

I had trouble sleeping every night and not because of the accommodations. I mainly enjoyed my fellow trip mates so much that I didn’t want to go to bed. When I finally did try to hit the hay, I was genuinely so excited to climb the next day that I stayed awake thinking about it.

Every morning in Mallorca felt like Christmas.

The Approaches

The good news is that most of the hikes into Mallorca are absolutely stunning. At least the ones that I did. Most of them are also on the beach. Even better–some of these beaches have bars.

A beach bar near Porto Colom Lighthouse. 
Photo by Adam Pernik. 

The Daily Grind

I had never deep water soloed before and leading up to the trip I was pretty nervous that I was going to be so scared to do it that I would hardly get any climbing done.

Fortunately, I did get some climbing done–a LOT actually. Jan is an awesome coach and his high standards and hilariously excessive scrutiny are pretty effective for me. Jan is an exceptional climber and has coached me to achieve some of my best ascents. My first 11a and my first 11d, both of which occurred on separate travels to Spain.

Here’s a little run-down of how we spent each day.

Day 1

We spend our time beautiful and low consequence crag to “get our feet wet”. Followed by dinner, beer and sleeping. 

Jan pointing out where to climb and how to exit the water if we fall. 
Me getting my sea legs under me, working through this low to the “ground” traverse.
5.7 climbing hadn’t scared me in a long time. This first topout was a little heady! By the end of the day I took a couple falls and was good to go though. 

Day 2 

My and a fellow trip buddy (and fellow engineer!) found a project for the short trip–Hercules 11b. We worked it until sunset and kept getting bucked off the crux. 

Cala Barques Mallorca
The project of the week, Hercules, was in the second cave over.
Hercules Mallorca
Mike working the crux sequence on Hercules
Downclimbing with my sandals on my back. I liked to have them with me since hanging out in wet climbing shoes at the base of the route isn’t the most comfortable. 
 Me working my way up to the crux sequence on Hercules, 11b. 
What it looks like when you fail to send.

Day 3

We took a break from DWS on day 3 to do some sport climbing. It was extremely hot. I love ropes, but wow, I could have used a little more shade and water that day–not exactly ideal conditions for pulling on vertical crimps. Still had a great time and got on some fun stuff!

Lauren Abernathy Sport Climbing mallorca
Me having some wholesome family fun in the heat on this stellar 5.9.
A fellow trip mate hanging out in the talus between burns.
The main wall at the crag.

Day 4

Porto Colom Lighthouse.

Porto Colom Lighthouse
The Crag: Porto Colom Lighthouse. There are routes all over this thing–just depends on how far you want to traverse (or swim).
Lauren Abernathy Deep Water Solo porto Colom Lighthouse
Getting up there on the surpisingly heady warmup. one of my finer moments of the trip was topping this one out first out of everyone. It had a lot of ledges and could get pretty scary! This was also the highest route I did–the finish was about 50 feet up and you had to jump back to the water once you finished the route. 
Lauren Abernathy Porto Colom Lighthouse
Me executing the required dismount from the top of the route we all worked that day. I stood around for a good 15 minutes on the ledge before taking the plunge. I am not a huge fan of cliff jumping!

Day 5

Returned to Cala Barques and bagged the send on Hercules (11b). I laid at the top of the cliff and cried after I topped out. Sending a project as the sun sets in Mallorca was a moving experience. 

Lauren Abernathy Hercules Mallorca
Another shot of me on Hercules from Day 2. No images from the actual send, but I’ll remember it forever.

Day 6

Everyone split up on the last day to do what they really wanted. Some people were psyched on doing more sport climbing and the rest were on for more deep water solo. I was in the latter half of the group and I am very happy I chose how I did. Somehow, on my 6th day on, I sent my first 11d in three short tries. The route is not ridiculously long, but the moves were big and tough. Here’s some pictures of it.

Lauren Abernathy Rich Bitch Mallorca
Me getting started on Rich Bitch, 7a (11d).
Rich Bitch Mallorca
Mike demonstrating the dyno on Rich Bitch. Mike definitely thrived on the big, dynamic climbing style that Mallorca demands.
Lauren Abernathy Rich Bitch Mallorca
Every move on this route took 100% effort.

The Gang

Jan’s Rockbusters trips always attract really awesome people, and this trip was no exception. The gang I went with was supportive, fun, diverse in age and background and truly a remarkable group of people to go cragging with for the week. Everyone came from different backgrounds, careers, and locations. We were all different ages and from different places, but we got along famously. I don’t think that happens very often, so I definitely cherish that.

Classic goofball team selfie as we got ready to get on the wall.
Soggy, tired, and happy after a long day at the crag. 
Me and the two Mikes!
Don’t know what we’re watching, but I know some rad things were doing down that day.

I think climbing with new people is really important. Sometimes you put yourself in a sortof mental hierarchy in your usual climbing gang and I think this can be oddly limiting. It was liberating to climb with people that had no expectations of me at all. It allowed me to throw off my usual hang-ups, and just go climbing. The unwavering support and stoke from everyone was palpable–I think that’s what made this such a successful trip.

Big Takeaways

  • Effective climbing trip lifestyle strategy: Be the last one on the wall, the last one at the bar. I heeded this advice from Jan and I think it was crucial. No one likes being hungover climbing overhangs. 
  • The motivation to not fall when deep water soloing is more than the fear and failure. The motivation to keep your shoes dry and to not have to pull yourself up a godawful rope swing is almost equally powerful as the aforementioned.
  • Deep water soloing is horrifying and beautiful all at the same time. It makes you fight all your instincts and sending makes you feel like a superhero.
Lauren Abernathy deep water solo mallorca

Photo Creds

Photography credit goes out to Adam Pernikar (follow him @pernikphoto). He was our professional trip photographer for the week and boy did he do a great job. He literally sacrificed his skin to make sure we left Spain with some rad photos (he was very sunburnt after hanging out on this line all day in Porto Colom). Jan also did a great job taking photos throughout the week. Even though he sometimes got distracted started taking pictures of sexy tourist ladies. 

Adam Pernik Photography
Adam dangling from the cliffs at Porto Colom–prepared to capture the action.

In any case–having people around with awesome cameras taking pictures of you while you climb is a pretty cool perk and I’m super grateful to Jan and Adam for the photos they took.  

Going in for round two

Needless to say it was an incredible experience. I’m psyched about my tics on this trip but boy am I motivated to go back for more.

It was also kindof a bummer to not have my main man on the trip, so he will be aventuring with me when we head back again next fall.

There’s a few routes I want to take down and these gorgeous cliffs are more than enough to keep me inspired through training this season. 

How to train with a Moonboard

I have climbed twice since Thanksgiving. Apart from a couple of training sessions the last week in November, I haven’t climbed at all in about three weeks.

Scary, huh? I assumed that when I went back to training that I’d feel weak, and fat and that I’d regret taking a break. Turns out the break was worth it–and so was tossing my generally healthy eating habits aside for a couple of weeks. You bet I slammed some pie over Thanksgiving, and I just got back from Hawaii. Lots of hiking and swimming—and drinking to celebrate our conquests. Life is to be lived. You can’t be light all the time.

But between some nagging finger twangs and life in general, a break was much needed. However, I am here to tell you that taking a big break was GREAT IDEA and very useful. I am fine, and climbing just as well as I was before. Sweet!

I hit the Moonboard today and had my best session ever—without any funny feelings in my wrist or fingers. These joints were getting to be painful after my trip to the Red and I could tell that I was on a one way street to really injuring myself if I didn’t give it a rest.

After some time for rest and reflection, I have decided to integrate the Moonboard into my training for the winter. Mostly for limit bouldering purposes since the benchmark V3 and V4 problems on it kick my butt. More on that later. Let’s start with the basics. 

What is a Moonboard?

A Moonboard is a training tool for climbers, first and foremost. It was invented by UK-based climber Ben Moon.  It is a wooden board with a bunch of holds in pre-prescribed positions, set at a 40 degree angle. The grades are stiff and the holds are mostly bad. There is an LED light above each hold and you can connect your phone to the board using the Moonboard App.

The app allows you to light your chosen problem up on the board. You can choose from thousands of problems grades V3-V-Insane that cimbers from all over the world are working and setting. Pretty sweet.

What the app looks like on your phone.

Why use a Moonboard?

I love my home gym, don’t get me wrong. However, I sense some grading inconsistencies in the gym—mostly dependent on the setter. I get it, if you’re 6’4” and climb V13 outside, your version of V4 and my version of what I think is V4 might be different. Understandable. One of the many benefits of the Moonboard is that it offers the ability to go back to the same problem session after session, year after year. As long as the board remains, the route is available. Instead of hiking out to your old project, to check your progress as a climber, you can benchmark your progress with a route inside—pretty cool.

In addition to the consistency, there are so many problems to choose from. You can tweak exactly how hard you want your limit problems to be, with the swipe of your finger on the app. This is great since finding the right limit problem from your gym’s set can really be a pain sometimes.

Climbing Magazine has a sweet article about how to train with a Moonboard and I agree with just about 100% of it. Give it a read. A lot of that article is echoed in what I have laid out here as well.

This is how I limit boulder on the Moonboard:

Warmup: (5 minutes of running, 10 minutes of dynamic stretching)

Climbing warmup: Do about 15 problems. A pyramid of 6-8 V1s, 3-5 V2s, a few V3s.

Hard climbing warmup: Spend 30-45 minutes projecting two or three V4 or V5 routes. At least one of these is on a steep overhang to prepare for the angle. I rest for 3-5 minutes between attempts on these “doable if I try it a few times” routes.

Hangboard warmup:  I am terrible at pinches and slopers. These are my greatest weakness. The Moonboard has a lot of these holds which is AWESOME for training. I spend a few minutes warming up these two grips on the hangboard before embarking onto the Moonboard session since I am not so great at these types of holds. This is optional but I think it helps. 

7-10s hangs, 3 reps on each hold (wide pinch and sloper). My gym has the rock prodigy hangboard, so I do bodyweight hangs on this. Note that for the pinches I alternate between hanging on my right hand and my left hand—one hand on the pinch, the other on the jug. See below.  


I am not yet strong enough to bodyweight hang on the pinches on this board—I will be someday though! I also warmup briefly on the slopers.

Learn more about the Rock Prodigy hangboard and its inventors on the Anderson Brother’s Website.

Limit Bouldering: Two “benchmark” V3s.
*Note that the hardest project I’ve sent in my gym is V6 and I can only really work V3 on the benchmark Moonboard problems. Often these V3s leave me getting chucked off the first move for a few tries. It is not easy. If you cannot climb V5-V6 in the gym, I would not recommend spending too much time on the Moonboard just yet.

Lauren Abernathy Moonboarding fall
Me falling off the first move of a “benchmark V3”–repeatedly, I might add.

I do 5-6 attempts per problem.

I rest at minimum 3 minutes between attempts. If I fell off the first move, I rest 3 minutes. If I fell after almost sending, I increase the rest to 5 minutes, sometimes I even rest for 6-7 minutes. Note that most of these routes I am not even close to sending until I have worked them for a few sessions. This makes them “limit” problems. 

If the moonboard doesn’t bring out your ugliest try-hard face then I don’t know what will.

Once I am falling of the first or second move, even with a long recovery, I call it quits. Once my power is dissipated, the session is complete.

Is the Moonboard tough on your skin?

In short–YES. The Moonboard is definitely rough on the skin. My hands are usually in some skin-related pain by the end of the session. I am working on alleviating this, however. Sanding down your calluses is always a good idea, but here is another option/additive to your climbing skincare routine. 

Today I experimented with exfoliating my hands mid-session, after warming up and before hitting the board. Sounds crazy, but it felt awesome. I went into the bathroom in the gym and used a gritty, exfoliating face scrub.

I like to use L’Oreal Paris’s Pure Sugar Scrub (FYI L’Oreal is my employer so I get to try a lot of L’Oreal products at a minimized cost to me. I like this stuff a lot, but please take my opinion with a grain of salt.)  Just find something gritty and try it out. I thought it felt great and it prevented some potential flappers. The coffee smell is also pretty nice!

Rest after Moonboarding

I need at least 24 hours for my skin to recover after moonboarding. 1-2 days of rest, depending on who you are is probably a good idea if you really dissipated yourself during a moonboarding session. 

Have you ever used a Moonboard? Does your gym have one? What problems have you worked on?! Leave a comment, I love to know your thoughts on this awesome (and sometimes frustrating training tool). 

Cheers,

Senderella

How to train for skiing and climbing at the same time (and be a badass at both)

A couple of years back when I was still in school, a good friend who had just moved to Jackson Hole sent me a frantic text. Ahead of my upcoming trip to the world-renowned (and famously steep) resort, she warned me  “Start working out your legs or you won’t be ready!”

Jackson Hole, WY

Aware that Jackson Hole was a gnarly place and that my Ohio-based cardiovascular system was not yet prepared for the upcoming trip, I set to work finding a preseason ski training plan that would work with a climbing schedule (and still leave me free time to do my engineering homework and go to the bar with my friends).

Beer, skiing, and climbing were cornerstones of my college existence.

Although this sounds pretty far-fetched, there is an effective preseason ski training plan presented by Backcountry.com that provides exactly what I describe above. Enter the leg blaster.

Click here for Backcountry’s Preseason Conditioning Program

However if you’ve read anything about climbing training and you enjoy skiing, you can spot a pretty obvious issue. These sports demand your body to be conditioned for diverse physical outputs. The only things that overlap in these two sports are the necessity of some cardiovascular stamina, really intense core strength, and a healthy command of your mental game.

Fear not, though. For all you two sport enthusiasts, there are ways to optimize for both. I’ve been following this program for two ski seasons now. I have showed up to resorts from Jackson Hole to Revelstoke to Snowbird ready to slay without noticing significant impact to my climbing.

Geographically speaking, climbing season and ski season are not really concurrent for me. The outdoor climbing areas in the Northeast become mostly too cold, and ski season starts in Mid-November to December. After the end of the fall climbing season, I transition to indoor training for climbing and prepping my legs to hit the powder in the coming winter months.

Me slashing the fluffy stuff in Lake Louise. You can tell I wasn’t have any fun at all.

There are myriad ways to prep for ski season. For my purposes, I adhere to a training plan that is simple, requires minimal time commitment, and is effective. Let’s go into some more details regarding the pre-season conditioning program described by backcountry.

What is a leg blaster?

Certainly refer to Backcountry for more details, but a leg blaster is essentially a series of eccentric body weight leg movements targeting the lower half. Below is an explanation of concentric vs. eccentric strength for skiing from Rob Shaul, who runs the Mountain Tactical Institute in Jackson, Wyoming (he is also the author of the Backcountry Article/the mastermind behind the leg blasting training protocol).

Alpine skiing demands eccentric leg strength. Think of concentric strength as “positive’ strength. This is the strength you use to stand up from the bottom of a squat, or hike up a steep hill. Eccentric strength is “negative’ strength. You use eccentric strength to lower yourself into the bottom of the squat, and hike down a steep hill. Eccentric strength absorbs force. Alpine skiing primarily demands eccentric strength.

So there you have it. Train your ability to absorb impact and get better at skiing. See below for an explanation of both “mini” and a “full” leg blaster.

Mini Leg Blaster

10 bodyweight squats

5 lunges each side (10 total)

5 jump lunges each side (10 total)

5 jump squats

Full Leg Blaster

20 bodyweight squats

10 lunges each side (20 total)

10 jump lunges each side (20 total)

10 jump squats

As you work through the program, you improve from 10 mini leg blasters to 5 full ones. The exercises should be done as quickly as possible without compromising form, 30s rest in between. I recommend keeping a stop watch on your phone and tallying on a piece of paper as you go.

Train for Skiing After Climbing

Moonboarding is hard. Moonboarding after leg blasters would be extremely difficult.

So how do you work in leg blasters on a daily/weekly basis?

It’s pretty simple actually. It takes about 15 minutes to complete your leg blasting workout and no equipment is required. I tack it onto the end of a climbing session 2-3 times a week with 1-2 days of rest in between.

Note that I don’t do leg blasters before training/climbing. I only do them at the end of a session. I love both sports, but I’m not compromising a limit bouldering session because I just wrecked myself doing 50 jump squats.

Hypertrophy concerns

For obvious reasons, excess leg muscle is sub-optimal for high performance climbing. According to the Anderson Brothers in The Rock Climber’s Training Manual,

“[Leg] Muscles ‘in training’ can store up to 5 lbs of useless (to climbing) glucose and water alone.”

Doing the volume of low weight high rep leg exercise as prescribed for pre-season ski conditioning (and skiing itself) is likely going to lead to some hypertrophy; however, I like to think this is advantageous in the outdoor climbing off-season.

Think of this additional leg muscle is “training weight”. As you train for climbing you’ll be training with the weight of your beefy, shred-ready thighs, preparing your upper body and your fingers to climb at a heavier weight (and then you will presumably drop this excess weight at the start of climbing season.

According to the Anderson Brothers, “At the end of each season’s peak, it is acceptable (and even desirable), to relax dietary restrictions and bulk up five to ten pounds…It is very difficult to add muscle and effectively build strength with restricted caloric intake.”

So eat well, get comfortable with putting on some training weight. It takes time to completely lose muscle gained during the ski season, so don’t expect your legs to shrink overnight. Muscle will begin receding after about one month. Once three months of not skiing in the summer have passed, your legs should be nice and scrawny for fall send season. If you want to read all about the effects of detraining on your muscle, I found an extremely well-researched article on muscleforlife.com. Check out an excerpt from the article below:

At the 4-week mark, chances are good that you’ll gradually lose muscle until you start lifting weights again. Once you start working out, though, you’ll likely regain muscle faster than when you first started training.”

Sure, in a perfect world you never have to climb with excess leg muscle weighing you down. But to be a two sport athlete, sacrifices must be made. Personally, I love skiing waist-deep powder. So let the gains begin.

Me enjoying the deep stuff in Revelstoke last winter.

Training Cardio for Ski Season

Another physical adaptation that may need to be increased for ski season is your cardiovascular capacity. As someone that does not live at a high altitude, I am not naturally prepared to be hiking uphill with skis on my back at 10,000 ft.

Smiling even though hiking uphill in ski boots is the least enjoyable part of skiing.

So cardio for ski season is necessary, for me at least.

Last year was the first year I included cardio training in my pre-season program. I am pretty cardio averse so I had to enlist the help of the good people of Orange Theory to get myself to do it. I personally do not enjoy cardio so going to a class where I was forced to run and row (all out sprints included) was a good choice for me.

This year, in order to save my sweet sweet moola for a new pair of skis, I’m forgoing the Orange Theory membership and trading it in for some quality time on the rower and the treadmill.

Although it would be nice to have the time for a long run a few times a week, I am opting to train my cardio systems with High Intensity Interval Training twice per week instead. This is a less time consuming cardio regimen and has been proven to be very effective as well.

8 week HIIT Program from BodyBuilding.com

This article on HIIT from BodyBuilding.com explains the concept pretty simply. I will either do my HIIT training on the rower or the treadmill and I won’t do HIIT more than twice a week. Leg blasters are pretty intense cardio anyway, and honestly I don’t have the time to do more than two HIIT sessions per week in addition to climbing training.

Weekly Training Overview

So what does this look like on a weekly basis?

See sample schedule below (for an explanation of the climbing portion of this training schedule, click here and here):

Monday: Limit bouldering

Tuesday: Strength, HIIT

Wednesday: Rest day

Thursday: Power Endurance, leg blasters

Friday: Endurance, HIIT

Saturday: Climb indoors/ski outside/rest (depends on the weather/life obligations)

Sunday: Leg blasters

Things to keep in mind

1. Intense cardio can wreck your climbing recovery. If possible, it’s best to give yourself full and complete rest days instead of doing some sort of training everyday.

2. Leg blasters can and will destroy your legs, especially if you haven’t worked out the old gams in a while. When I get back to doing them each season I take it easy, starting with 7-8 mini leg blasters and working my way up (although 10 minis is the recommended starting point). As soon as my thighs start feeling “pumped” I call it quits and cool down. Being sore and walking like you have a stick up your ass for 3 days straight sucks (and it will make climbing suck too). Don’t overdo it.

3. Make sure you have good form for these exercises! Don’t hurt your knees before ski season even starts.

4. Warm up before leg blasting. You probably will be warmed up from climbing, but make sure you at least do some walking/dynamic warmups before you start your leg blasting/HIIT workouts.

With that, happy skiing and happy climbing. Shoot me an email if you have any questions!

9 Things you can learn from not sending your project

This past fall I took on my first somewhat “long-term” project in my new crag with a new style in beautiful Rumney, NH.

I say long term because anything else that I’ve “worked” has taken a maximum of six tries—and no more than two or three working days on it.

This route however; was my own personal version of “epic-ing”. I would go to sleep at night rehearsing the beta. In my head, I was in my own documentary. Here’s a brief synopsis of how this route didn’t go down.

Me deciding that my taped fingers and actively bleeding hands were ready to throw in the towel on my last weekend getting after it.

Weekend 1:

Tried the route on Sunday. Was able to do the crux on my first try (with ample resting and figuring out in between). Tried the route again—belay kept getting messed up.

Basically I put in one moderately acceptable burn to learn the beta and the second burn got a little mucked up because of some belay issues.

First attempt on Orangahang, 5.12a

Weekend 2:

Saturday – tried it two more times. Clipped the chains with two hangs on attempt #3. First time clipping the chains a 5.12–pretty satisfying.

Sunday – tried route again. Basically the same as before. Did super poorly on Sunday and climbed the first few bolts like garbage. I was shaky and felt terrible about the whole thing.

Weekend 3:

I must have tried the route 15-20 times that weekend. I stopped counting by the end the first 4 bolts were laced up perfectly. I would fall at the crux between 4 and 5, jug up and could finish from there. I was basically doing that over and over again until my fingers were literally too bloody to go on.

So there’s the synopsis. Even though I didn’t get it, it was totally worth my time. I learned so much from the process. See below for some solid take aways that you can learn from not sending your project.

  1. The importance of a quality beta burn.
    Dialing in the beta swiftly and early in the process is critical, I have learned. Honestly, I probably could have cut my first two weekends of attempts out of this process if I had done what I did at the start of the third weekend. In one go on the rope, I rehearsed some of the sections of the route 3-4 times until I knew exactly where my feet would go. I experimented. I learned how to make certain moves WAY more efficiently than I had before. I dialed in where I was going to clip. It was HUGELY useful.
  2. Getting to the crag early to do your beta burn can be valuable.
    On popular routes, you may be uncomfortable taking a long time to learn and rehearse the beta with others waiting. It sucks for them to wait and it sucks for you to have to rush such a crucial process. No matter how cold or dewy or whatever, just go get your route rehearsal/beta dialing session done before everyone else shows up. I never got to take my time with this process until we rolled up on weekend 3 which had a sub-optimal forecast, thus thinning the crowds.
  3. You might not need all the clips.
    Clips are sometimes optional—even if it’s the second clip. Some clips might be slowing you down, akward etc. Think about if there are any that you can safely and confidently bypass. Personally, by the time I had the beta dialed, I realized that clipping the second bolt was a waste of time and energy, so I just stopped clipping it. It felt good to be comfortable doing that and for this route it was generally safe to do. This may not be true for other routes, but it’s a tactic that has been used by many to conserve energy if it is safe to do so.

    Second clip is definitely the worst to clip. See above.
  4. What foods work well when you’re trying to send.
    I learned that eating a large breakfast doesn’t work for me. On the Sunday of weekend two, I ate a HUGE breakfast before going climbing—it kept me warm and it was delicious, but I was way too full to be climbing hard. The third weekend I made sure to keep it lighter—PB&J steel cut oats. That worked much better for me than a big, heavy breakfast.

    A chicken joining me for breakfast at the camp site.
  5.  How your environment effects you when you’re trying to send
    I learned that crowds FREAK ME OUT and that strangers watching me climb is actually really stressful for me. I know I need to work through this, but I hadn’t become aware of this until now. Not much to be done about it, but I’m glad I know now so I can consciously work through it. The difference between me climbing at an empty crag vs. a full one was pretty astounding. 
  6. Your ideal pre-climb ritual. See mine below!
    Step 1: Jam out to an aggressive rap song. “Shabba” was the song of choice on this trip. I also can be found enjoying “it’s nothin”, “Switch Lanes” by Tyga and “All Gold Everything”. Tell me I have awful taste, but it’s what gets me AMPED.
    Step 2: Walk up to the route, tie, in and take three big breaths.
    Step 3: Pick something in the distance to focus on and zone out.
    Step 4: Tell myself “You know what to do, stop thinking and climb.”
    I started doing this before every attempt, and it was really nice to have a routine before starting to climb.
  7. You can learn your capacity limit.
    Having the capacity to try a route a bunch of times is very important. If you picked a route that you can’t burn all day if you have to, it might be time to work something else. I thought that I might have bitten off more than I could chew, but when put to the test, I was able to put in 8-10 burns a day on my project. But it was good to learn that I had trained well and had the capacity to put in work. See below for some solid wisdom from climbing trainer, Steve Bechtel in an article from Climbing Magazine.
    “Many climbers are incapable of trying a project-level route more than once or twice a day. This is unacceptable. You have limited years to climb, so maximize your time.” 

    Me chilling out, resting up , and prepping to tape my bloody fingers between afternoon burns.
  8. How much rest you need.
    Resting properly and not overtraining during the week is very helpful. Before the my last epic weekend working on the proj, I gave myself two rest days and training on Wednesday was super light. This was mostly because I was exhausted from work, but still.  I was very well rested for the weekend and I could totally tell. From now on, I’m giving myself two full rest days before trying to redpoint/ get sendy on anything.
  9. The impact of an awesome climbing partner.

    Me and the best belayer in the whole wide world.

    I have an amazing supportive boyfriend who is willing to belay me on these climbing tirades. Mike barely climbed all weekend. I kept saying we could bail and that he should go work on something, but he wouldn’t. He said all he wanted out of the weekend was for me to send this thing. Mike was on point with the beta cues, encouragement for me to try hard, and provided ample stoke and belief in me. I am so so grateful to have a climbing partner (and a boyfriend) that is so unwaveringly supportive.

All in all, yes, it is a bummer that after all of this, I still didn’t send. But I have the route down to one hang and I know that with a little more training, I will be more than ready to take this thing down in the spring for sure.

Spend Less: Money Saving Strategies for a Climbing Vacation to Mallorca

We all do it. We take a look at our favorite pro-climber’s social media and think “Well gee, if only someone was paying me to travel to some far and distant land to climb at an incredible exotic crag. I could never afford to do that.” The problem is that this really isn’t true.

That attitude sucks. You can totally travel where you want to and it doesn’t have to be as expensive as you think it might. Sure, you may need to save some money, and have a trick or two up your sleeve, but I think we can all agree that strategically saving some money to go on an amazing trip to Spain is a worthwhile thing to do.

Here is how I did a trip to Mallorca for a week and saved money where I could. Truthfully I could have been even more of a dirtbag and made this trip even more frugally, but I like to ball out, even when I’m on a budget. Either way, I had the trip of a lifetime and didn’t spend a down payment on a car to do so. Read on to see how I did it.

Cala Barques Mallorca
Cala Barques, A Premier Deep Water Solo Crag in Mallorca

Getting Cheap Flights

Flights are obviously a big one when it comes to keeping costs down.

I use a service called Scott’s Cheap Flights to get deals on flights. My flight to Mallorca was a whopping $450 round trip out of Baltimore with baggage included.*

*Yes, I know that these kind of deals may seem related to the fact that the East Coast is a little closer to Spain than California, but there are still deals to be had from all over. See below. Booking far in advance definitely helps as well. 

Here is an example email from Scott’s, showing you that flight deals to Mallorca (PMI) definitely crop up every now and again.

This is what the email header looks like. It gives a brief overview of the location, the deal and the airlines.
This is a screen shot of the lower half of a pretty insane European Flight sale. I found my flight to Mallorca with an email very similar to this one.

If you want to sign up-it’s a $40/year subscription. My boyfriend and I split the subscription. Buy one flight and you more than make up the subscription cost.

Round Trip Flight Cost with 1 checked bag: $450

Travel to the Airport and Parking

I will spare you the boring details. Because of a friend with a lot of points at The Parking Spot, I only ended up having to pay $18 to park for the week. It would have been $88 without the certificate. Hopefully you can just take an Uber or have a friend drive you to the airport to avoid any of this nonsense.

Gas Round trip to the airport (1 tank): $30
Parking: $18

Airport Transit and Parking: $48

Accommodations, Guiding, and Transit in Mallorca

When I travel internationally for climbing trips I always go with a guided service. Not only is this beneficial from a climbing standpoint, it is extremely cost-effective.

Navigating deep water solo crags can be confusing and potentially dangerous if you don’t know what to look for (e.g. the beta to get myself safely up the wall without falling on that ledge below me). Having a guide to show you around is super helpful.

A Rockbusters Trip to Mallorca includes:

  • Transit to and from the Mallorca Airport
  • Transit around the island for the week
  • Guiding & coaching all week
  • 7 Nights in a camp site/hostel
  • Any gear you need besides shoes/harness
  • Opportunity to pay pro chef Erin Lingle who is on the trip to cook you dinner every night (see below in food section for more details)

For reference, a rental car in Mallorca would cost about $130 for the week. (see example below). And then you’d have to pay for gas and on and on.

Rental car for one week in Palma.

In terms of accommodations, we staying in a camp site and hostel called Hippocampo. It’s a super cool little place.

Hippocampo Mallorca
Hipocampo Mallorca
Pretty awesome pool for a campground!
Hipocampo bunk beds
Bunk beds were comfortable and it was nice to not have to bring camping gear overseas.

It is not the ritziest, but the beds were comfortable and the showers were good. You hardly end up spending any time at camp anyway since you are out climbing most of the day. Check out my post on the trip for more details about the accommodations.

Total for accommodations/transit/guiding: $650

*Note that I received a promotional coupon for 20% off the Rockbusters trip since I was on their email list. This helped save quite a chunk of change and they have sales throughout the year. I would recommend subscribing to the email list if you plan on attending one of their trips.

Food & Drink

Airport food is expensive, and it sucks. I had two big meals during my entire travel (mostly when I was sitting around airports when I flew out on Friday). Mainly, I subsisted off of the in-flight meals.

Total food in transit: $63.79

Once I got to Mallorca, our group was taken to a grocery store to buy food for breakfast, lunch and crag snacks. I spent a pretty nominal amount on groceries.

Total groceries for the week: $66.39

Eating breakfast at camp.

For dinner we were fortunate to have pro chef Erin Lingle cooking for us and making sure we had plenty of wine and desert too. The cost was 15 Euros per night. I had six delicious and nutritious meals cooked by her. Also, the benefit of not having to cook after a long day at the crag was pretty incredible.

Post-climbing dinner each night

Total cost for 6 dinners cooked by Erin: $112

The last night we went out on the town. So we only really dined out for one night and it was really good. I definitely think Erin was a better chef than the food we at on the town, however.

Dinner and some wine on the town: $45.55

Breakfast the morning of departure: $10

Mallorca Beach
The gang enjoying some beach bars in Mallorca

Beers and Cocktails for the week: $30

Total Food and Booze: $327.73

Swimsuits and Chalk

I was mortified at the thought of climbing in a bikini—just seemed like a bad idea. So I bought a couple of pairs of swim shorts from Athleta on sale. Very glad I did.

Lauren Abernathy Mallorca
Me rockin the Athleta swim shorts while chilling at the crag on day 1. Bonus points to these for having a zipper pocket!

Total for bathing suits $44.99

I didn’t buy liquid chalk, but I should have. Since this is practically a necessity, so let’s add this as an invetible deep water solo expense too. Friction Labs Liquid Chalk

Total for liquid chalk $19.

So how much did this grand adventure come out to be in full?

GRAND TOTAL $1491.72

So yeah, it is no small chunk of change, but I know a lot of people spend about $1000 just flying to Europe. Not bad what it is all said and done.

Here are some more thoughts and tips to frugalize your adventures in the Mediterranean.

Avoid Currency Exchange Fees & International Charge Fees

Before you go international, I would highly recommend two things.

  1. Order Euros from your bank way ahead of time. Getting euros at the airport will definitely cost you more than ordering them from your bank. Check out this nifty article from nerd wallet for more guidance on the subject.
  2. Make sure you have a credit card with no international fees. I would recommend the Chase Sapphire Preferred. Annual fee is only $95, it has a 50,000 point sign-up bonus (AKA nearly enough points for a free round trip flight to Europe), and it has a ton of other sweet perks! This is a great card for travel–even if you’re only going on one awesome trip to Mallorca. I use this card regularly myself, if you want to apply use my affililiate link below (in full transparency, yes, I will get points if you use my link. But the card is perfect for this trip and I wouldn’t recommend it if it wasn’t a smart move). As always, feel free to email me if you have any questions about the CSP at senderellastory@gmail.com.

Earn 50,000 bonus points with Chase Sapphire Preferred. I can be rewarded, learn more.
https://www.referyourchasecard.com/6/XAC3XCQZPF

Other money-saving thoughts

  • I made the mistake of thinking we were camping so I brought a sleeping pad/sleeping bag, etc. Long story short I didn’t need any of that so I could have saved myself the trouble of checking a bag. So when you pack, pack light and you can avoid baggage fees too! My Gregory day pack holds an insane amount of stuff, so get yourself a nice back pack if you don’t have one already.
  • Buying airport food definitely sucks. I could have saved a lot of money if I had brought my own food to eat.
  • Travel rewards are also an awesome way to get free flights, etc. I won’t get into the weeds of travel rewards in this article here, but If you are interested in learning the ways of leveraging credit card signup bonuses to get free flights, I would highly recommend it. See below for a few resources that will give you a good start.

I hope you are inspired to take an amazing trip and keep the costs as minimal as possible. If want to hear more about my trip to Mallorca, check out my post about–more details about the fun stuff can be found there!

If you have any questions about any of the above, leave a comment or shoot me an email at Senderellastory@gmail.com

Cheers and happy travels!

Q&A With Brian Suntay: 5.14 crusher and weekday engineer

I first found out about Brian Suntay when his tag line on the TrainingBeta blog caught my eye–“Ohio-based engineer crushing 5.14 at the Red River Gorge and Rifle”. As an Ohio Native (and a fellow engineer) I was very psyched to find a kindred spirit in the climbing community who is climbing at such a high level.

Brian is a very accomplished climber and has an extremely impressive resume. He has completed routes up through 5.14 in the Red and many 5.13+ routes in Rifle. He started climbing in college and predominantly trains out of his basement to cut down on the commute to the gym. If you haven’t read his post on Trainingbeta, I would recommend it–it will be especially helpful to read in the context of this interview.

Brian taking down Transworld Depravity, 5.14a at the Red River Gorge. Photo by Andy Wickstrom.

Check out Brian’s article here. 

I had the pleasure of picking Brian’s brain on some topics I had been wondering about and I got to discuss my project at the Red with him as well. Brian has some awesome insights and I hope you all get a lot out of this. I know I did.

S:  Can you take me through a brief history of your climbing and training? How long did it take you to progress through the grades? When did you start training?

B: I’ve been climbing for about 12 years so it’s hard for me to remember how long it took to break through the grades.  I started when I was in college and I didn’t really train for it the first few years other than climbing in the gym and climbing outside.  Fortunately for me, climbing came pretty naturally.  I pretty much worked my way up the grades up to 5.13a by climbing outside, I think.  I remember training for a route in the Madness cave that I really wanted to do, so I think that’s when I really started training.  I followed a typical periodized training plan for quite a while.  I didn’t really know any better and it worked for the most part.  Probably over the last few years I switched it up a bit based on new knowledge I gained from kettlebell training and because I wanted to train a little less due to the amount of free time I had and to allow for other activities.  And, since I’ve been training for a little while now, I kinda know what works and doesn’t work for me.  So now I pretty much just make my own training programs.

Brian’s Thoughts on Deadlifting for Climbing