Training has been in full swing now for over 2 weeks and I've already lost 9 pounds. My heart rate when I'm working out is peaking at 160-165 and I'm holding 150 for about 30 minutes. Ultimately, Ill peak in the 180-190's and be able to hold 160 for about 3 hours. Ive completely changed my training for this climb (More of a focus on building leg strength) and cut down on the long distance running and added in more stair master/stairs. My office is 11 floors and security is letting me use the stair well, so I start in the basement, climb to the top, take the elevator back down to the basement, and repeat for 1-3 hours.
I figure if this new training backfires, Rainier is low enough where I can muscle my way to the top and return to the old training in September that got me to the top of Elbrus and Kilimanjaro. However, if this training is better, Rainier will be very "easy" - or at least as "easy" as climbing a mountain can get. Below are the 3 areas of training:
- Cardio - I'm doing heavy cardio about 5 days a week and it consists of a mix between running (3-5 miles per run), the stair master, hiking (8-12 miles per hike), climbing the stairs in my office building, SPIN class, and the Spartacus workout (BTW, if you haven't tried the Spartacus workout, it puts hair on your chest. Fast.)
- Strength training - Lifting everyday with the following rotation: Chest on Monday, back on Tuesday, recovery Wednesday, shoulders Thursday, and Bi's/Tri's on Friday. Having strong shoulders and back are imperative for long climbs since you are normally carrying a 30-60 pound backpack. We also have been substituting one of those days each week with the Spartacus workout.
- Diet - The diet portion is tricky because you cut out all the crap (beer, soda, sugar) but still have to up your calorie intake since you are burning so many calories during your workouts. I'm eating 6 meals a day which consist of Special K, old fashioned oatmeal, grilled chicken breasts, egg whites, salads, tuna, low fat yogurt, fruit (usually apples or bananas), protein bars, and about a gallon of water per day.
SZ
Why the change in training? Did something happen during the first attempt to make you think you need to change? Advice from someone? Or just mixing it up?
ReplyDeleteThe training regiment sounds spot-on. I'll be curious to see how the strength training helps. No question in my mind the stairwell exercises is a good choice, but I'd cut out the elevator down and use the down to train my legs for the descent. Are you running or walking up? Are you using a pack with weight while climbing steps?
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