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Climbing 10 Grouse Grinds in One Day

What is the Multi-grind challenge?

Trail Facts:

Every year on the summer solstice (longest day of the year) Grouse Mountain hosts an event by Northshore Rescue called 'Multi Grouse Grind Challenge'. The event starts at 4am and finishes at 9.59pm. Contestants are challenged to do as many grinds during the 18-hour window.

Locals refer it as nature's stair climber! Some people climb the grind daily and even multiple times. Most people would call them crazy by everyone in Vancouver.

Distance: 2.1km
Altitude Gain: 810m
Total stairs: 2830

Time to complete:

Novice Hikers: 1.5-2+ hrs
General Hikers: 1-1.5 hrs
Fit People: 35-60mins
Elite Trail Runners: 25-32min (Male); 29-35 min (Female)

My Training for the Multi Grind Challenge

The Grouse grind trail is closed during the winter months due to snow and unsafe conditions. The opening date for the summer season varies due to conditions and maintenance, but its usually around the March/April and the challenge is on mid-late June every year., which gives 2 months window of preparation for the challenge.

First off I ease my way into grind by doing 1-2x a week while I continue to train in the gym 4-5 days a week. Week 3 & 4 the conditions got better and the muscle memory kicks in I increase my frequency to 2-4 times a week while still doing 4-5 gym workouts. Week 5-6 I reduce my gym training and focus more on grinds, averaging 3-5 per week. At least once a week I added a 20lb weighted back pack to help build more resistance and increase my time. With 3 weeks remaining before event I added once a week a back to back grind. With 4 days prior to challenge I stopped all grinds and focused on mentally and planning my strategy for the day.

2023 was my first time doing the challenge, however I had a grind buddy who inspired me to sign up for it and had done the challenge many years ago. He was able to give me a run down on what to bring how to prepare (food & training) and what to expect. 2023 I managed to do 9x with his motivation I called him after my 7th one, I said to him I was planning on doing 8, with his motivation telling he had done 9, I had to one more to match with his efforts. For this years challenge I want to 12/13x or minimum of double figures.

Nutrition & Supplements to support my athletic performance

Before I share with you what I had, every person is different and what works for me may not work for you. I knew that this years Challenge was on a very hot day in Vancouver, which the low was 14 and high of 27 degrees Celsius. So part of the nutrition support was to support hydration and high in minerals. I also made sure I had a variety of food to choose from, because I am a big proponent of listening to what the body is telling you it wants. It is also important have more than enough food to be on safe side.

Food

Medjool Dates
Coconut Water
Bananas
Chocolate Coated Coffee Beans
Organic whole grain bread
Almond butter
Earths Greens Protein Bar
Pineapple / Melon / Watermelon

Supplements

Purium Super Aminos
(Amino acid Blend)
Purium Minerals
Purium Cocohydrate
Exceed Peach & Mango
Magnesium Bisglycinate
Celtic Sea salt

Challenges: What worked & what didn't

Even though I had put in months of training, preparation and mindset, on the day nothing usually goes to plan!

What didn't work:

Too much sodium and not enough other minerals
Starting off too fast
Not enough carbs

What work:

Coconut water (hydrated and sugars)
Candy (quick sugar)
Mindset (focusing on my why)
Dates & coffee beans (caffeine)

My goal was to reach 12/13, however I manage to reach 10 which was my lowest goal, I am still proud of what I physically achieved. When I was 6/7 complete, I certainly never thought I could do 10 Grouse Grind's in one day, but I really surprised myself with how I was able to continue to battle through the physical and mental challenge. I'm super grateful to have my mom in town from Australia supporting during the day. Special thanks to my friends and my Canadian family who showed up to cheer me on.