Mid January and the importance of training…
(Start the youtube clip in the end while reading the blog:-) and enjoy..)
The training follows the plan. 9 workouts this week, a good variation. The ice makes it hard to run, so I have to use the fantasy to find new solutions. Yesterday I woke up 05.20, put some coffee in to the blood and out lugging the car wheel for 2 hours. One hour Efit and a run for 7 km. Today I have done the Stairmaster machine with 25 kilo in the back-pack, a great weekend:-) And here comes some more comments about training:
Mountaineering and fitness…
When it comes to physical training it can be divided into three main areas: A. Energizing processes, B. strength and techniques and mental training.
First it is fundamental to train cardiovascular training. Aerobic capacity training. The heart and lung capacity. Every workout must be at least 30 minutes, and the level shall be between 65-85% of max heartrate. (220-your age= your max heartrate). The thing is, that mountaineering gives us an opportunity of a series of different types of workouts; hiking up-hills with back-pack, hiking up-hills with snow shoes, run in stairs, mountain bike uphill and downhill, rock climbing, skiing, skating, swimming, and running. It is you that set the limitations. The more different methods the better and less risk of injuries. You can also do group training such as EFIT for example.
Endurance is very important. A mountaineering-day starts around 01.00 and end at 19.00. ~17 hours..So you have to increase the endurance in the training. You can do that by increase the weight in the back-pack you train with. Longer distance, faster speed, increase number of repetitions for example. When it comes to aerobic process the interval training will be a main factor. Running you can use 70/20 seconds or 90/30 or even longer 4-5 minutes. Cycling you can go between 15-30 minutes and speed hikes up to one hour.
Strength and techniques, here is it the base exercise that counts. Core is the push-ups, pull-ups, sit-ups, leg press etc. Important is to have a variation of exercise. Then you avoid injures and that your body adapt to the training in a bad way. It is never wrong to have branch specific program. It is better to have 8-12 cycles, to get endurance in the muscles. It is also vital to train the balance. Start with standing on one leg, next step do it with closed eyes. Train to walk on a line…and train on a “slack-line”.
Mental training, here it comes to your approach. If you want to become a mountaineerer there is no trespass. You have to go up early and do endurance training. You must go uphill with heavy back-pack. It is physical training, but also mental. Lugging a car wheel 5.30 a Saturday morning is both physical and mental training. By training that, you combine everything in a good way. You must challenge yourself. If you not living in mountain environment, you can go out when it is snowstorms, you can do skiing on frozen lake in headwind. There is no limitation, except of your fantasy. And of a sudden the exercise become fun…or..:-).
You fantasy is the limitation, prepare your self for the worst…
Mountain navigation training, very important…
Workout bank for endurance, balance and strength:
Cross-country skiing with sledge,
Snow shoe running
Snow shoe hill training (with or without back-pack.)
Cross-country running, in one compass direction (set watch for example one hour, and turn back)
Skating with or without back pack.
Skating with sledge.
Running uphill with or without back-pack.
At last three upcoming event to look forward too:
www.everestchallenge.se A Everest climb in Stockholm…interesting..
http://www.fjallfest.se/ This years event at Storulvån, skiing, event etc.
http://www.vildmarksmassan.se/ fairs of wilderness in Stockholm..
And at the end; this weeks training hit, Train hard and enjoy!!
Keep in touch…