A variety of aerobic exercises work well for training, including climbing and descending hills, stairs or stadium bleachers, skiing, running and cycling. Build your aerobic training over time, beginning with shorter sessions and increasing to longer workouts. By the time your climb approaches you should feel comfortable with an aerobic exertion that is similar to any day of your anticipated climb. Don’t forget to prepare for the downhills too by training on varied terrain and developing your aerobic ability for the descent.
Aerobic Training Recommendations:
- We recommend that you devote at least 30 minutes of aerobic training per session. Of course, in order to train for the exhausting
days in the mountains, you’ve got to get out and do lengthy training climbs; nothing else will prepare you as adequately.
- The frequency of your aerobic workout is fairly unlimited. Train every day if you like, but don’t overdo it and end up with injuries.
Include some rest time each week.
- Keep your training range at 65 to 85% of your maximum heart rate. A well-known formula for determining your maximum
heart rate is based on your age: subtract your age from the number 220 (beats per minute). For example, a 39 year old has a maximum heart rate of 181; i.e., 220 - 39 = 181 beats per minute. The training range, then, is between 118 and 154 beats per minute. This is arbitrary at best and we suggest that you begin with that formula but be aware of how you feel. Your perceived exertion usually serves as a better indicator of how you ought to be performing on a given day. We have good days and bad days such that “how we feel” should come into play.
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