643 vertical meters up. Another 357 meters to go. The 30kg of rocks in my backpack feel heavy. My quads are pumped out of my brain. I switch from a podcast to music and keep going. The playlist will fuel me to the checkpoint, along with some Haribos. I follow a simple mental fueling algorithm, to preserve my energy and use it mindfully throughout the mission.

Fueling is an integral part of mountain climbing and the workouts that go along with the sport. Without proper fueling strategy I’ll be out of energy not even halfway up the hill. However, fueling can be much more than just food or drinks.

I bet we’re all used to reaching out for that rattling bag of sweet treats in the chest pocket, but sometimes that’s not the best solution. When the day is long, my performance can crash down simply because my head starts to fail.

Thoughts have been going through the same cycle for the past three hours, and I still have at least another three hours to go. My brain starts to come up with excuses to turn around. The objective begins to fade into fog.

A colourful gummy bear often helps in this situation. But sometimes candy isn’nt the best option, and for those moments I have an additional fuel source:

Music. Podcasts. Phone calls. This is what I call “ear fueling.”

Why It Works?

Distracton. That’s what ear fueling is in a nutshell.

The reality is that even the most resilient minds do get tired. I’ve learned to recognize when it’s my calves or forearms getting tired, and when it’s simply my mind that starts to hinder me.

Ear fueling is a way to distract my thoughts so that I’m able to get past that moment when I want to give up. And as a result, enter the next flow phase.

Towards the end of my climb, hike or run I might notice that these flow phases start to get shorter and shorter. If I’m not prepared, my brain needs new stimulus nearly every ten minutes. But by now I know myself very well, and I’ve come up with a well optimized algorithm that keeps me engaged thoughout the workout or climb.

Listen to my favourite playlists:

My Mental Fueling Algorithm

If my workout or climb lasts multiple hours, or even days, one podcast is often not enough. My focus starts to dim after a couple of hours, and soon I’ll be in a vicious cycle of self-sabotaging thoughts.

That’s when I switch from one kind of stimulus to another. I pause the podcast and switch to empowering playlist.

For me podcasts often work well in the beginning of the climb, when I’m still fresh and focused. Sometimes this moment of “sharpness” might come later in the day if I’m doing an early alpine start, but in general, a beefy podcast is best consumed when I’m in a clear and focused state of mind.

Music on the other hand works even if I’m already on the verge of fatigue. A good playlist sucks me into the flow state and gives a rhythm to my pace even if I’m tired to my bones.

I plan my mental fueling tactic always in advance. Through multiple cycles of experimenting and adjusting I’ve learned what works best for me:

1. I observe my surroundings and try to be in the moment as long as I can.
2. The moment I can’t maintain the focus anymore, I’ll introduce a podcast to simulate my brain.
3. When the podcast loses it’s enhancing effect, I’ll choose a suitable playlist to maintain my pace. (Motivational playlists also work really well for dull gym workouts, or whenever I’m preparing for a free solo.)
4. If even the music doesn’t do the trick anymore, I might make a phone call to my mom, or a friend. After all, we’re social beings and in groups we tend to perform stronger!

This blueprint helps me to go back into that precious flow state repeatedly. And eventually, to finish the workout or climb.

My top 5 podcasts:

Extra Fueling, Not A Replacement

It’s good to remember that ear fueling is merely an extra layer of fueling. The point is to generate mental energy. Of course I never replace real nourishment with earphone fuel. Without calories my body will simply stop functioning. We’ll discuss nutrition soon in one of my next blog posts. Subscribe to be among the first ones to read it!

Reach Out For Expedition Advice

I've had the opportunity to get advice from many people upon starting my alpine career. This is my way to return the favor to the community. If you have expedition questions, let me help you out with my experience, free of charge. Send me a message here!