Mountaineering Training | Is Your Training Working? Using Benchmarks
The ability to measure your gains throughout a training program is a great way to stay motivated and identify areas that you want to work on more. In college I raced on the cross-country ski team. On the team, we had several different benchmark sessions throughout our summer and fall training seasons. These sessions helped measure strength, anaerobic threshold, race speed, and endurance. While the demands of nordic ski racing are somewhat different than mountaineering, these categories still apply directly to mountaineering. If you incorporate tests into your training plan early, you’ll have a benchmark to compare each subsequent test to. With a tool to identify your progress, you’ll be amazed at the progress you will make in getting faster, stronger, and fitter!
As food for thought, a couple of the events that we used were:
A Strength Test: The test encompasses three different core exercises that isolate different muscles groups: sit-ups, push-ups, and dips. Starting with sit-ups, do as many complete sit-ups as possible within a 1-minute span, rest for 30 seconds, and then repeat. We did the same with both push-ups and dips, keeping track of the numbers. When repeating the test later in the season, you are able to track your gains in core strength.
3000-meter running test and time trials: Both allowed us to compare times over a consistent course and test aerobic thresholds. The 3000m is long enough (7.5 laps of a standard track) to attain a good idea of how you can push and maintain over an extended distance. Time trials are the same, though distance and mechanism can vary (20 kilometers on a bike or a 45 minute uphill run). Longer courses focus on aerobic capacity (endurance), while shorter events move more towards the aerobic threshold (the ability to process lactic acid and maintain aerobic respiration).
Uphill sprint test: Running uphill as hard as I could pushed me into the anaerobic zone and measured maximum performance. Alpine ski areas, a local uphill grind, or even a long set of stairs are a great place to do this test. Find a section 2-3 minutes long, duck your head, and give it all you have.
Be creative with creating your own benchmark tests! Enter a 5k race periodically, use your local stadium stairs as an anaerobic test, and create a strength test that works for you. The options are pretty limitless, and when you see how much time you’ve dropped on that uphill run, or how many more sit-ups you can do over the period, you’ll be that much more psyched to keep getting after it. As always, be careful, especially at the beginning. Training only works if it’s making you stronger so train smart and stay injury free!
Pete Van Deventer is a senior guide at RMI Expeditions. A former collegiate nordic skier, Pete climbs and guides around the world, from the Andes to Alaska. Pete is leading an expedition on Mt. McKinley’s West Buttress in May. Also an avid skier, Pete recently sailed and skied through Norway’s Lofoten Islands, read about the adventure on the RMI Blog.
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October 20, 2013
October 20, 2013