HOW TO CLIMB HIGHEST MOUNTAIN IN UK & IRELAND

BEN NEVIS THE BEN AS LOCALS CALL IT HAS TO BE TAKEN SERIOUSLY AS MANY PEOPLE HAVE DIED OR INJURED ON MOUNTAIN. DIRECTLY BEFORE I CLIMBED IT I MET A MAN WHO WAS FORTUNATE TO GET DOWN ALIVE ON HIS 9TH TIME TO PEAK IT. COMPLACENCY & ONE MISTAKE CAN GET YOU A BROKEN ANKLE ON SLIPPY TERRAIN THERE EVEN IN BEST CONDITIONS. UNLIKE RUNNING A MARATHON WHEN YOU CAN JUST GET A TAXI IF YOU BREAK AN ANKLE, ON THE BEN YOU MAY HAVE TO BE HELICOPTERED OFF IT LIKE HIM & WILL HAVE TO ENDURE HYPOTHERMIA IN CERTAIN CONDITIONS. DOING IT ALONE TAKES SERIOUS COURAGE & YOU HAVE ENSURE YOU'RE NOT LAST PERSON TO COME DOWN AS NO ONE WILL SEE YOU FALL.

PREPARATION

Many years ago an old friend of mine asked me to train him in preparation for 5 peaks in Ireland, the first thing I told him you require is general fitness which starts with running (Everest climbers also do this). Your body must get used to burning 3000 calories in one go & muscular endurance should be built up gradually to avoid injury, so start off with your 1 to 2 to 3k joggs & then add lunges on each leg with perfect form with 5-10kg on your back if you live in an area without mountains. Running up hill will help you 3-4 then 5 times per week. If you're like me and are already doing these weekly then start with the major hills in your area & then the smallest mountains. do the small ones which is a nice starter for your calf's and glute muscles which are not used to being used so repeatedly in 4-5 hours, always take the stairs 2 at a time which I've done all my life when energised. There are many mountains in uk & many easy to climb so start with the smallest in your area preferably with a friend or let someone know what you're doing & when you'll be back. The Carlingford mountain in Louth is a nice starter which I did, the Pennines, Wornside peak and Sleive Donard which is highest Mountain in Newcastle, Northern Ireland. Ensure you stretch thoroughly after each especially your gluet muscles to avoid injury & delayed onset muscles soreness (DOMS).

SAFETY

The safest & best way to do it is in June or July with no snow on mountain with a group of friends preferably from dawn to dusk. Ensure each of you has 3 to 4 mugs of coffee as it sharpens the mind for problems on mountain, walkers coming down bumping into you etc & an absolutely huge breakfast above 1500 calories ideally about 90 mins before start, unless you're planning on running up mountain which I don't recommend as a runner has caused a major accident on the Ben. Drink a litre of water before start & even pasta the night before to carbo load as it burns 3000 calories to do Ben Nevis. Bring a few sandwiches & 1 litre fluids with you from the half way point at mountain pond, trust me you will need them. The day after I peaked there was an ambulance at bottom of mountain collecting someone with less than 10% body fat who collapsed under the peak with no energy to peak & get down safely. Its always better to be over energised than under, if you're too full you can eat sandwich again at peak or half way down so prepare for all worst case scenarios.

I bought an umbrella just in case there was rain at peak as weather can be different up there than at ground level, I'm a former gymnast so I managed to peak in trainers but hiking boots are best for general population, a rain jacket, warm puffy coat just incase weather changes. I left mine in backpacking bag at halfway point and collected them on way down when we started to relax again and felt safe. We were the last people off the mountain so we had to be very sharp & careful with steps from peak to halfway & then had a 15 minute break.

Hope for best & prepare for worst

Your phone is obviously imperative for emergencies, hiking poles give you the option to use them or not, I used mine until halfway point but I was taking so many pics, videos for blog and deleting videos on phone to make room for them that I peaked late at 6.30pm. I told the girls I peaked with the next time I do a mountain that high again ill leave poles behind which are good for some as it spreads the weight & uses tricep muscles allowing your leg muscles some weight off. However I once walked 8 -10k per day on crutches for 6 months & therefore realised after meeting mountaineer that had to be helicoptered off the peak that crutches were and are the best way to get down injured if proficient in using them like me. Always hope for the best but prepare for the worst like one expert I met who brought ibuprofen.

This mountain can be peaked by most with average fitness levels & even can be peaked if below average if ye start before dawn & rest for a few hours half way up the mountain and take your time in a group or with an expert or outdoor instructor similar to me who will teach the resilience, stretching, nutrition & deep breathing you need to get up and down safely. It is some peoples Everest but if you're going to do it, do it safely or not at all. I actually peaked using my left foot as lead leg so had to really concentrate on every step due to an un fully healed right IT band from overtraining too much 6 months previously. However I'm a former champion gymnast & my balance is better than most.

STRETCHING/ Recovery

Normally I prescribe a 5-15 warm up, however for activities as big a the ben a 1 hour warm up like Olympic athletes will have all your muscles fibres firing at peak performance so walking from Fort William to to tourist path at bottom is recommended after breakfast but having your bags taxied there will save you energy for when its needed on the mountain, walking from mountain to train station for breakfast and back would be a good idea as it lubricates all your joints & decreases chance of turning an ankle etc. I advise stretching every chance you get in a safe rest spot, sit down and take in the views. It helps lactic acid out of the muscles and prevents, reduces delayed onset muscle soreness. Stretch any chance you get especially the glute muscles as they are not used to being used so much & stretch for the 2 to 3 days after the Ben any chance you get even like me stretching in coffee ques. As soon as you can have a massive 1500 calorie dinner with plenty of protein to repair the tiny muscle fibres that get overstressed & repaired with protein, this also helps build muscle in your legs & plenty of water to rehydrate. Doing all this will optimise your chances of getting up & down safely in good time & prevent injury.

I wont wish you luck as I believe you make your own luck in preparation & choosing right conditions to climb in but I will wish you good safe enjoyable hike. Happy to give advice to anyone who has questions in the comments. Have fun, take in the views, stretch, eat, recover. DO IT SAFELY OR NOT AT ALL, when conditions are unsafe, delay until you feel comfortable according to experience as the mountain will always be there tomorrow!

Declan lynch Flynn

BA Honours Physical Education

MA Sport & Exercise Psychology TC

Personal trainer 2005