Some climbers don't believe me when I say I don't get nervous before attempts on hard routes. Here I explain how I do it.

If you are interested in some more coaching content from me, my course on climbing movement technique on Magnus Midtbø’s platform Altitude is about to open: https://altitudeclimbing.com/davemacleod

In this discussion with Joe French, we explore what Joe did to recover from post traumatic stress and mental health issues. In my mind, the simple activities he describes, which can be practiced in many different forms, are a big missing piece of many athlete’s training programs and also of mental health therapy.

We cover why the ‘barefoot’ part of barefoot running is only half the picture, cold water, the two disasters he suffered on Everest which killed many of his colleagues, the ethics of film making and social media and epics while new routing on Ben Nevis.

Joe’s excellent book Out of Mind is available in the shop here.

In the spring, we have to get our leading head back on. Depending on how you choose your routes, mileage can either train or detrain your confidence. In this video, I take you through how I choose climbs that get me ready for bigger leads as the season progresses.

Failure on projects has been the most important training tool I’ve had. But as with any tool. It’s all about how you wield it.

The first in a series on how to climb trad, from the absolute basics right through to E11. Its a huge subject and not one where taking shortcuts tends to work out well in the long term. In this video, we start easy, and fun!

Lots of climbing partners have said to me that they observe that I'm a very motivated climber, especially for completing hard projects. I've spent a fair bit of time trying to understand where this comes from and if it can be replicated. It can! And it's not complicated.

I’ve been visiting this great boulder on and off over the past few weeks. Yesterday I put up a really nice new 8A, despite struggling a bit to get it in climbable condition recently. Well, that, and I couldn’t actually climb it. I’ve been trying a much harder project going straight up from the same start. Its a really good line and worth persisting with. At present I cannot do one move even after about four sessions on it. But I am getting closer. One thing is for sure, I’ll not get closer to unlocking it if I don’t show up and try. That is the subject of the vlog episode above (Vlog #42).

My blogging frequency has dropped a bit of late since I have been back at university studying lately. Although actually the main sink on my time has been a he task I’ve been putting off for over two years. I’ve been gathering scientific papers related to nutrition for four years now. There are nearly 2000 in my library at this point. I’ve avoided the hard labour of sorting them into buckets so I can easily make sense of them. But I’m attacking that task now. It will take me ages! But there is no short cutting it, and it will be worth it in the end.

I have spent a long time perfecting how to send hard projects which are above my level. Here are five of the most significant top level factors that I use constantly, either consciously or otherwise to make the send happen.

Many people ask me how to get started climbing outdoors. This is what I did, what my climbing heroes did and why it worked.

I could feel the remaining window of autumn was closing pretty fast to lead my Shuas project. On one hand, I did expect to be good enough to be even close to leading it, so its hard to be frustrated. On the other, as it dawned on me that there actually was a possibility I could do it, I was obviously highly motivated to grab the chance. I arranged with Masa Sakano to climb there on a good forecast and started to get scared.

As I left the house to meet Masa and his friend Ed in the morning, it rained most of the drive over (not forecast). But it was dry at the car park, so we proceeded. In the vlog episode above you can see it turned out to be a desperate day for preparing myself for a lead, with constant start-stops with rain showers.

On my first attempt, I slipped off one of the holds on the technical crux, but thankfully a body length before the runout gets into the slab-hitting zone. Thankfully the gear all held, although I later saw that the cam on the left-hand rope had half slipped out of its placement and had held on two cams. This probably helped me relax a bit. The second attempt I climbed the crux probably better than I ever have and same for the upper crux. I was definitely climbing well for me and feeling fit, light and strong.

Overall I’d say the route is almost as hard as I’ve climbed on trad. It was a long time ago but probably only Echo Wall is harder, since it is more serious again with poorer protection. In some ways, this route is more similar to Rhapsody - both in the region of 8c to top-rope. But this one has ground fall potential from a couple of moves at the end of the crux, and is in a mountain situation rather than an accessible roadside crag. So you may well ask why do I give it E10 when Rhapsody appears to have held its grade at E11.

The short answer is I’m not sure and just being a bit conservative really. I climbed Rhapsody a long time ago and maybe its harder than I remember? I’m also maybe not as bold to apply such a ridiculous grade as E11 as I was in the past. I’m not sure if that is right or wrong. It’s also not that important - someone else will come along and repeat it at some point and will have a more objective view than me. All that’s really important to know is that aside from Echo Wall I’ve not climbed a harder trad route than this.

I will be back to Shuas next summer. Not for anything quite as hard, but there are at least three more routes of E8 or harder that I’ve either cleaned already or know are possible. Its such a great place and can’t wait to get back there. For now, I can move on to several other projects for the autumn and winter, from a base of climbing well and feeling confident.

Oh, one last thing, the name comes from the Soundgarden song which I listened to a couple of times while jogging up and down the hill to try this project. Regular readers of this blog will be aware that I’ve spoken recently about depression and suicide and one of many horrible losses in recent years was Chris Cornell who sung the song.

I have made a decision to lead my E10 project in two days time, if the conditions are right. I'm uncomfortable and fearful. But I think it's the right decision and in this episode (vlog #25) I go through why.

I am a quitter and in this episode (vlog #24) I go through why perhaps you should consider tactical quitting, as well as discussing the difference between tactics and strategy for achieving your goals.

Trying hard projects, hard goals, hard training all means encountering problems, setbacks and the mental challenges these bring. How you respond to them determines whether they upset your progress, or propel it. In this episode (Vlog #22) I go through my approach, which is pretty simple.

Vlog #15 I had mild/moderate depression for over 20 years. I tried many (non-drug) treatments but was unable to make any impact on it beyond managing the symptoms. Three years ago I made some dramatic changes to my diet for completely different reasons. An unexpected event that followed four weeks afterwards was that my depression completely resolved and has not returned. I will never know if the change caused the resolution. But as I discuss in this post, with reference to the evidence, it is at least plausible that it may have been causative. Nothing in this post is advice. I just want to share what I did. I should also urge anyone considering changes to their treatment regime for mental health issues, pharmacological or otherwise, to do so in consultation with their doctor.

The scientific references that accompany this post can be found below. I encourage interested viewers to read them in full rather than take them at face value.

References

1. LaChance, L. R. and D. Ramsey (2018). "Antidepressant foods: An evidence-based nutrient profiling system for depression." World journal of psychiatry 8(3): 97-104. https://www.ncbi.nlm.nih.gov/pubmed/30254980

2. Mattson, M. P., K. Moehl, N. Ghena, M. Schmaedick and A. Cheng (2018). "Intermittent metabolic switching, neuroplasticity and brain health." Nat Rev Neurosci 19(2): 63-80. https://www.ncbi.nlm.nih.gov/pubmed/29321682

3. Brietzke, E., R. B. Mansur, M. Subramaniapillai, V. Balanza-Martinez, M. Vinberg, A. Gonzalez-Pinto, J. D. Rosenblat, R. Ho and R. S. McIntyre (2018). "Ketogenic diet as a metabolic therapy for mood disorders: Evidence and developments." Neurosci Biobehav Rev 94: 11-16. https://www.ncbi.nlm.nih.gov/pubmed/30075165

4. Pinto, A., A. Bonucci, E. Maggi, M. Corsi and R. Businaro (2018). "Anti-Oxidant and Anti-Inflammatory Activity of Ketogenic Diet: New Perspectives for Neuroprotection in Alzheimer's Disease." Antioxidants (Basel) 7(5). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5981249/

5. Gao, Y., M. Bielohuby, T. Fleming, G. F. Grabner, E. Foppen, W. Bernhard, M. Guzman-Ruiz, C. Layritz, B. Legutko, E. Zinser, C. Garcia-Caceres, R. M. Buijs, S. C. Woods, A. Kalsbeek, R. J. Seeley, P. P. Nawroth, M. Bidlingmaier, M. H. Tschop and C. X. Yi (2017). "Dietary sugars, not lipids, drive hypothalamic inflammation." Mol Metab 6(8): 897-908. https://www.ncbi.nlm.nih.gov/pubmed/28752053

6. Akhtar, S., A. Ahmed, M. A. Randhawa, S. Atukorala, N. Arlappa, T. Ismail and Z. Ali (2013). "Prevalence of vitamin A deficiency in South Asia: causes, outcomes, and possible remedies." Journal of health, population, and nutrition 31(4): 413-423. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905635/ 

7. Spiteller, G. and M. Afzal (2014). "The action of peroxyl radicals, powerful deleterious reagents, explains why neither cholesterol nor saturated fatty acids cause atherogenesis and age-related diseases." Chemistry 20(46): 14928-14945. https://www.ncbi.nlm.nih.gov/pubmed/25318456

8. Pepe, S., N. Tsuchiya, E. G. Lakatta and R. G. Hansford (1999). "PUFA and aging modulate cardiac mitochondrial membrane lipid composition and Ca2+ activation of PDH." Am J Physiol 276(1): H149-158. https://www.ncbi.nlm.nih.gov/pubmed/9887028

9. Treadway, M. T., J. A. Cooper and A. H. Miller (2019). “Can't or Won’t? Immunometabolic Constraints on Dopaminergic Drive." Trends in Cognitive Sciences 23(5): 435-448. https://www.ncbi.nlm.nih.gov/pubmed/30948204

10. Gerster, H. (1998). "Can adults adequately convert alpha-linolenic acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22:6n-3)?" Int J Vitam Nutr Res 68(3): 159-173. https://www.ncbi.nlm.nih.gov/pubmed/9637947

11. Hibbeln, J. R., K. Northstone, J. Evans and J. Golding (2018). "Vegetarian diets and depressive symptoms among men." J Affect Disord 225: 13-17. https://www.ncbi.nlm.nih.gov/pubmed/28777971 

Further notes

In the video I discuss differences in plant/animal forms of vitamins and their precursors. This relates to the concept of bioavailability. For a discussion on this, see this paper:

Gregory, J. F., 3rd (2012). "Accounting for differences in the bioactivity and bioavailability of vitamers." Food & nutrition research 56: https://www.ncbi.nlm.nih.gov/pubmed/22489223