Top alpine climber Luka Lindič says learning to move fast and fluidly in the mountains has been the foundation of his success. © Aleš ČesenSlovenian climber Luka Lindič, 27, sees becoming a skilled alpinist as similar to building a house. With a strong foundation, the rest is possible. Without it, you’ll eventually run into difficulties. “It's really important to spend a lot of time in the mountains moving in all kinds of terrain, learning to be comfortable, because only then can you climb harder routes,” Luka says. “For me, building a foundation has been about climbing many, many relatively easy classic routes in the Slovenian mountains. “Many times I’ve realised I can do hard climbs, but if I don’t move a lot in easy terrain for a while then I lose this feeling of moving fluidly. You get stiff. You become slow. You don't have the flow to just move. I think it's really important to keep that.” © Aleš ČesenHis approach of building the basics has clearly paid off. In 2015, he became one of the youngest people to win the prestigious Piolet d’Or Award, considered the “Oscars of alpinism”. Luka, and his two climbing partners Marko Prezelj and Aleš Česen won the award for their ascent of the north face of Hagshu (6515 m) in India. Always coming back to relatively easy routes also reminds Luka why he fell in love with climbing in the first place. “I can’t deny that when I have a really ambitious project that’s on my limit it’s also stressful. If I would do only this, I would forget the feelings that originally brought me into climbing – the simple joy of being in the mountains.” © Aleš ČesenLuka’s love of the mountains began as a child. Hiking is one of the biggest sports in Slovenia and his hiker parents took Luka whenever they went. He remembers walking past rock faces and looking up in wonder at the climbers scaling them. It's really important to spend a lot of time in the mountains moving in all kinds of terrain, learning to be comfortable, because only then can you climb harder routes. His curiosity grew and at 14 he joined his local climbing club and was fortunate to be mentored by some of Slovenia’s most experienced alpinists, particularly Marko Prezelj. They not only taught him the skills, but also brought him into the strong Slovenian climbing tradition.“We live in such a small place, a small community, and we meet day-to-day in crags because the distances are so small. That's one of the reasons we have so many good alpinists here. I’m very lucky.” © Aleš ČesenOne of his toughest climbs was what was dubbed the “alpine ascent of the season” in 2014; the first free ascent of Rolling Stones on the north face of the Grandes Jorrasses, Mont Blanc massif. “Some people said it's wasn’t possible to do it in the style we did,” he says “But it was just a question of self-confidence.” This summer he is going to Pakistan and has climbing permits for Broad Peak (8051 m) and Gasherbrunn IV (7925 m). However, he wants to keep his plans open. “The reason is I want to be more free and not fix too much before I go,” he explains. “Many times when you are in big mountains you need to change your plans because of different factors. It's really important you feel free to do so, to play, to follow some crazy ideas, to think out of the box, and not be too fixed.” Luka's climbing achievements: Bhagirathi IV (Garhwal Himalaya, India) 6200 m, September 2009. Bhagirathi III (Garhwal Himalaya, India) 6546 m, September 2009. Bhagirathi II (Garhwal Himalaya, India) 6612 m, September 2009. Hagshu north face (Zanskar, Himalaya, India) 6657 m, September 2014. Main image: © Aleš Česen

Suunto UK has partnered up with the Columbia Threadneedle World Triathlon Leeds, England. We recently ran a contest to find a lucky competitor to share his training tips and the experience of taking part. The winner is Dan Blackburn and this is his second update about his preparation for the big day this June. "The Easter eggs have been eaten and we’re half way through April. That means one thing – the one big push before WTS Leeds. Now is the time for focus. For determination. For a bit of selfishness. I’ve been flat out at work recently, and carrying a bit of an injury too (a sore calf after my last 10k). And that means I’ve been neglecting the training and nutrition a bit. But having had a few days off over the recent bank holiday weekend to recharge the batteries (I knew I was tired but never expected to sleep for 12 hours straight on Good Friday) I’m feeling refocused and ready to redouble my efforts. So for the next couple of months I’m going to be a bit more selfish. I’m going to take lunch hours. I’m going to leave on time(ish). I’m going to change things up a bit. It’s the perennial quest for balance – work, family, training, nutrition, rest, sleep – something I fail to master most of the time. It’s easy to get cross about it, and easy to make excuses, but as my coach always points out, you’ve just got to be objective about it – look at it dispassionately, in the cold light of day and it’s obvious what you need to do. I work too much. That’s the long and short of it. So that’s where I’m going to make a few changes in the run up to the race. A few shorter days and lunch hours don’t have to make me any less effective at work. Ultimately, it’s about admitting to myself what is blatantly obvious to everyone else – I’m only human. So with my injury, I’ve been sensible. My natural inclination is to push on through. But instead I listened to my coach and triathlon buddies and pulled out of my first race of the season - I just couldn't risk doing 15k at race pace in the Clumber Park Duathlon. And I’ve started stretching and foam rolling properly. I know this should have been an integral part of my daily routine, but if I'm honest it's the first thing to fall by the wayside when I'm busy. So let this be a warning - do as I say, not as I do! Get stretching, get rolling, get yourself a massage. The second realisation is more obvious, but no less frustrating. Even with a proper training regime laid out and even after quitting drinking, I am a thirty something office monkey, not a pro triathlete. Unlike the Brownlee brothers I have a job that eats up 50 or 60 hours a week, plus a wife and two young kids who need my time and attention. Maybe it’s the break from work but I feel a bit more zen-like than I have for a while. I have a plan, I know what I need to do, but I’m not going to beat myself up for failing to hit Brownlee-esque heights. And with those parameters in mind, I’m going to give it my very best shot. So armed with a new sense of perspective, I did a quick recce of the WTS Leeds bike course this weekend just to see what lies in wait for me. It’s a proper bike course for proper bike riders - with loads of undulation and very few moments when you can relax. It’s hilly, it’s technical, it’s going to be tough. So make sure you’re putting some tough bike sessions in!" Read more Meet the everyman who’s taking on the World Triathlon, Leeds  10 Ambit3 hacks for triathletes

© Sven Musica With her mother, father, and aunt all distance runners, it was inevitable Meg MacKenzie would follow suit. She grew up on a farm, and enjoyed cross-country through her school years. When she was 25, and without training, she came second in the Three Cranes Challenge stage race, and was first in her age group. “From there I started thinking about trail running more seriously,” she says. She began working with a coach, got sponsorships and has since had a string of podium and first place finishes in stage and trail running races. Her specialty is mid-distance racing.“I don't know what it is but I keep entering those shorter, sharper races,” she says. “You can race more if you do the 30 k to 40 k distance. And I love racing. That's part of why I do it. I crave competition.”Meg also coaches other runners to reach their dreams. She practices meditation daily and uses mindfulness in her approach to life and coaching. “I've had a lot of experience in the trail running community and “I can see that women in particular struggle to get started, and if they do get started they struggle to maintain what they're doing,” Meg says. “That spurred me to help people, particularly female runners.”Many trail runners rely solely on mental toughness to push themselves, but there are other ways of approaching training and racing. “Listen to your body and really try to get a mind-body connection going because that's the most important connection you can have. Pushing through isn't always the best option.” Meg's three tips for bringing mindfulness to the trail: Create your context for each training session By consciously determining what you want to get out of each session, you will avoid tumbling along in an unconscious blur of day-to-day slog. It takes five minutes, and when you get better at it, one minute. Before you step out the door ask yourself what you want to get out of the next few hours. Maybe it’s an escape after a long day. Maybe you want to learn more about your downhill running. Perhaps you need to relax and take it easy. Or maybe you want to consciously push yourself to the correct splits and times you laid out for yourself. Whatever it is, take a quiet moment to determine it consciously before you set off. Forgive yourself Forgive yourself for any training or racing that didn't go how you wantedAcknowledge what happened, give up the resistance to what happened, let go – it creates freedom. And make a decision to move forward. This will allow for more flow and energy rather than getting stuck in one off day, week, month or race. Drop the story The story is everything we create in our heads about the present moment and most of us allow that to stop us. For example, you would like to go for a run BUT its a bit rainy and cold, you don't have quite enough time, you really want to BUT maybe you could go tomorrow when the weather is better, or when you get out of work a bit earlier. The story is everything after BUT. The 'is-ness' is that, yes, it is rainy and cold. And you have promised yourself to go for that run. So what is your decision? If you act from is-ness, you acknowledge that it is cold and rainy and you make a decision to go anyway because that is the best decision to make out of what IS. So drop the story and move on in the present! Meditate Meditation is a powerful tool to use before or after a race or as part of your daily life. It allows you to create space in your mind and be more present. This, in turn, allows more flow, as you will be more conscious with the present moment, instead of rushing through another day of training stuck in the future worrying or feeling anxious about the past. There are lots of guided meditations out there, try one, start small and just be.

So, you’ve been diving for a while now and have noticed that you’re itching for something new or more challenging – that’s a sign it’s time to take your diving to the next level. We talk to 25-year-old technical diver Gemma Smith – the first woman to dive the ancient Antikythera shipwreck – about how to step up your diving. © Nina Baxa Before Gemma Smith started diving when she was 17 she’d been into a number of extreme sports. “Then I discovered scuba diving, and that was that!” she says. We caught up with her a day before she set off on an intense three months of diving, including cave diving in Florida, mine diving in Newfoundland and shark diving in the Bahamas. Here are her 7 pointers for how to take your diving to the next level. It’s not just about depth or difficulty Even though I'm known as a technical and re-breather diver some of my best dives have been on a single tank and in 10 m of water! Diving with silversides in Grand Cayman was truly out of this world, yet I never went below a few meters. Having said that, cave diving is where my heart is. When you're on a re-breather 2 km into a cave, gliding along on a DPV (diver propulsion vehicle), I'm not sure anything can top that. “Some of my best dives have been on a single tank and in 10 m of water!” Build your motivation One of the things I like most about diving is there’s always something new you can challenge yourself with. As long as you have the motivation and dedication to pursue different avenues and try new things, you'll never get bored and never feel like you're not improving. © Nina Baxa Patience and hard work are mandatory The first thing to remember is to be patient. Taking your diving to the next level won't come quickly, it won't be easy, but it will totally be worth it. You've got to be prepared to give up a lot, and to work hard. © J. Dan Wright It’s all about the people You will also need to make the effort to meet people. The diving world is really small, and – especially with the expedition scene – it helps if you know the guys involved. You need to try to stand out, and that requires effort. Spend the money and train with the best people out there. I've trained with some truly amazing instructors; Martin Robson, Rich Walker, Paul Toomer, Ian France. The things I learned from them have allowed me to take my diving to the next level. “Spend the money and go to train with the best people out there.” Change in outlook Changing how you see your diving is really important if you want to take it further. I love my diving, and I'm so glad I've chosen it as my career, but nonetheless it's my job, and I treat it as such. I don't see it as my hobby. © J. Dan Wright Make an investment You also need to realise that if you want to advance your diving it will require a big investment, both financially and in terms of time. I always compare it to university. I chose not to go, but I've invested the same time and money in diving. You need that mind-set I think if you want to succeed. “I always compare it to university. I've invested the same time and money in diving.” Practice, practice, practice Practice. On every single dive you need to practice skills, preferably two. So many people do courses, and then never practice any of the skills they learned. Have fun, enjoy it, but take it seriously. It's the only way to improve.© J. Dan Wright

Photographer and full-time traveller Brad Holland takes over and hosts Suunto’s @suuntodive Instagram account for a week starting today. Follow and enjoy Brad's photography! “I am happiest when I don’t know what day it is, what time zone I am in or how long I’ll be there. Home is where my gear is... which stays in world tour status from the West Pacific to Mexico, the Middle East and Africa with work bases in Yap, Micronesia and Central America,” says the photographer who originally comes from Los Angeles, California. Brad shoots a Canon 7D MkII and Ikelite Underwater Systems combination and favors his wide-angle lenses. His photographic missions include telling people about Yap, a small island state in the Pacific that nobody knows about, supporting local marine research and conservation projects as well as a volunteering on a typhoon disaster relief operation in the remote outer islands of Yap State. “Everything else falls under good times and living in the moment,” Brad declares. Brad can be found leading photo dives at the Manta Ray Bay Resort, shooting the local culture in Yap or on travel adventure somewhere in the world throughout the year. @bradlifestyle will be taking over @suuntodive Instagram account for a week starting April 5th. Follow and enjoy Brad's photography!

“Mount Kilimanjaro is more than it’s famed snows, more than it’s iconic, statuesque crater that commands the landscape. It is more than the tallest “trekkable” mountain in the world. To hike Kilimanjaro is to be encapsulated into evolving ecosystems, from tropical rainforest to snow-covered peaks in a few days making for unique experience in our natural world,” describes adventurer Matt Mitchell. There are seven established climbing routes on Kilimanjaro. To trek a different route to the summit is to live a separate and entirely unique experience. In search of true wilderness, we chose Rongai, the least trafficked route and the only one starting from the North, along the Kenyan border. It is the only trek that includes the entire spectrum of habitats in Kilimanjaro’s vast ecosystem, though you have to go out of your way to find it. After a two-hour drive from the park’s main gate, winding through hectic, dusty villages, we arrived at the trailhead. Our journey began in a wild, tropical rainforest, it was difficult to believe that in a few days we would be immersed in freezing cold and burning sun of arctic conditions. Before we left for Tanzania we plotted the route to my Suunto Traverse GPS watch, helping us to navigate and identify POIs (camps and highlights) as well as and track our altitude and gain each day. Kilimanjaro is a busy mountain year round on most routes, so when we found ourselves trekking alone we were surprised, and delighted. We felt like we had the mountain to ourselves, free to move at our pace and simply appreciate our surroundings. The mountain itself was pristine, even at camps debris or evidence of hikers was rarely seen. Giant, jagged crevasses created by lava flows and home to streams from another time lay hidden behind wild and unwieldy bushes. Throughout the forest and heather our path was enveloped in thick rolling fog. Wide, sloping caves that were once shelter, now help to mark the trail. Unlike routes from the south, clear views of Kibo are frequent above 3500 m on Rongai. While our previous days were filled with fog and mist, the greyness gave way to clear and intense days in the sun. Our nights got much colder above the clouds and we started to feel the thinning air as we moved toward the alpine desert. Our only company was a pair of white-necked ravens who followed us for two days and nights. Kilimanjaro is not simply its dominant and easily identifiable volcanic cone (Kibo), with its graceful lines. In fact Kilimanjaro is made up of three volcanoes- Kibo, Mawenzi and Shira. Kibo remains dormant, the others extinct. As we traversed alpine desert in scorching 37 degree sun, the imposing, jagged edifice of Mawenzi appeared. Hans Meyer Peak is its highest point at 5149 m (third highest point in Africa) and is separated from Kibo by 6 km of baron desert known as ‘The Saddle.’ We arrived at Kibo Huts (4700 m) in the afternoon of our forth day, with a world already below us. We were paying for each moment at this altitude and higher, so at midnight under steady snowfall we climbed towards the stars. There was still a mountain above us, and all we could see were bobbing headlamps and utter darkness. We trudged across steep, scree switch-backs (up to 45 degree) for 5 hours, glancing only occasionally at the horizon for the slightest hint of the day to come. Breathing becomes more difficult with each step, relentlessly testing all faculties. Even simple recognition is not a given at this altitude. As we scrambled to the top of Gilman’s Point and beyond the grandeur of Kibo is startling, its glaciers, sheer cliffs and vast expanses are unforgettable. There is nothing like feeling the day’s first light atop a mountain, invigorates your senses, and brings your body back to life. The streams of clouds and color and light made us feel like we could see all of Africa.