Alternatively you can use a toddler instead of water bottles. They'll also make you do the talk test constantly so you don't go into too high HR. And it's easy husband points too! Only thing is you can't discard the toddler at the top.
Good video. The first mountaineer to physically train specifically for 8000er ascents was Reinhold Messner who detailed his approach- Running on balls of feet (front pointing specific) with 30kg/66lb pack uphill averaging 1000m of vertical ascent per 30 minutes. He and Peter Habeler climbed faster from the South Col to Sagarmartha(Mt Everest) summit without bottled oxygen than most summiteers do it with.
You are correct. We cover that in our book Training for the New Alpinism which also includes an interview with Peter Habelar about his no-supplemental-O2 climb with Reinhold. Great stuff.
Wait. 1000m in 30 minutes is basically the world record for the Vertical K, say nothing about adding 30kg. How much elevation were they actually doing in these workouts? (or are there other numbers that are not correct in this comment?)
Well said.. good to see that someone giving out advice understands the difference between local muscular and aerobic endurance. Both critical for alpine performance but, as you note, separate physiological adaptations
Also been doing same training since late 80's although a nice 40 minute uphill jog was my favorite. Also personally a must for these types of workouts are nice headphones for some loud 311, grunt-truck, rage against the machine or any of your favorites
Thanks for the demonstration. I've just finished your new uphill running book and I wonder how long would you do this intervall? Was it like 2-3minutes and how many repetitions?
Interesting as I went out today and had a 45 lb pack going up a bit less steep trail but my lungs were taking the brunt of it and I never quite felt the legs ever start to really react in the way I was expecting. Going to up it if I can weight wise and see if I can stress the legs to a greater extent, that or my cardio base is non-existent. Thanks for the vid and the idea to useI the water gallons as supplemental weight.
I'm a 63yo male still climbing in the PNW. I've noticed a MUCH longer recovery time for my legs and my stamina. I've been struggling just going up Mt Hood these days. I have knee problems so I can't supplement my training with running. How often should someone like me do this exercise? What's a good exercise to supplement my training for climbing cascade mountains or 7000m peaks? Is age specific training covered in Training for the New Alpinism? Thanks
Hi, Yes, you do have a longer recovery period as you've aged. Here is a good starting place to learn more about strength for aging athletes: www.uphillathlete.com/strength-mobility-aging-mountain-athlete/ We don't cover this in subject explicitly in Training for the New Alpinism, but we do have several podcasts and articles on our website discussing these issues. Search "aging" on the website to fine more. Thanks, SH
@@UphillAthlete Thanks for your reply Steve. I'm looking forward to listening to your podcasts and reading your articles. Hopefully I will see some significant improvement. I plan on climbing well into my 70's and hiking at least into my 80's.
Hi I have been doing the ME for a few weeks now. I've noticed that from a certain gradient ( I estimate +-25% ) I start pushing off from the ball off my foot as i can no longer land my heel. This also shifts the focus of the load mainly towards my calves/ lower legs. I get The impression from the video steeper incline is better? Is this correct or do we want te be specific towards an event and or switch up the gradient? I must admit my calves get tired much more quickly then when I can land full foot and activate the larger muscle groups in the upper leg.
Good question. The answer is in your technique. As you get above 25% you should splay your feet out as if you're a duck. Same as when you are using crampons, in alpine climbing this is called Pied en Canard :) (Duck foot in French)
Good question. It's very unclear, but in the "Vertical Beast Mode" article there is a line: "Ideally we’d like to end up with the final workouts encompassing more vertical and more weight than will be covered and carried on the biggest day of the upcoming climb." And from the article: "You’ll be doing 6-10 of these workouts over the course of a couple of months; the training stimulus needs to increase gradually as you adapt to the new loads." So based on that, work backwards from your goal event to find a starting point that works for you.
Thanks for the great video! I am currently training for the Superior 50 mile trail ultramarathon, which has a lot of vertical gain (for a trail running race). I would like to use this workout in my training buildup, and I am wondering what I should shoot for in regards to the number of hill repeats or total training volume for a workout like this. Is it more time based than distance/elevation based? Unfortunately, where I live there are no real mountains so the best thing I have for climbing is a local ski hill which is about 250 foot of elevation gain. Thanks!
Hi Brad, To give you the correct answer we'd really have to know a lot more about you and your training, past and current. The best option would probably be to schedule a phone consult with us here: www.uphillathlete.com/coaching/ Sorry I don't have a cut-and-dry answer for you, but the truth is that it depends. Thanks, Steve
You can find more information here that goes into full detail: www.uphillathlete.com/vertical-beast-mode-what-is-muscular-endurance-why-it-is-important-for-any-alpinist-or-mountaineer-and-how-do-you-train-it/
What a great article/side! In the article, you basically talk about hiking in these kind of workouts (like you do in the video). Is it possible to run these workouts, too? My target goals are pure uphill-mountain runs (!) with average inclines of 25-30 percent ranging from 1000-2000 m vertical gain.
![Avoid these 5 Endurance Training Mistakes I've Made [Hikers, Trail Runners & Mountaineers]](http://i.ytimg.com/vi/lW_w8h_CqYg/mqdefault.jpg)
![Avoid these 5 Endurance Training Mistakes I've Made [Hikers, Trail Runners & Mountaineers]](/img/tr.png)
Alternatively you can use a toddler instead of water bottles. They'll also make you do the talk test constantly so you don't go into too high HR. And it's easy husband points too! Only thing is you can't discard the toddler at the top.
Good video. The first mountaineer to physically train specifically for 8000er ascents was Reinhold Messner who detailed his approach-
Running on balls of feet (front pointing specific) with 30kg/66lb pack uphill averaging 1000m of vertical ascent per 30 minutes. He and Peter Habeler climbed faster from the South Col to Sagarmartha(Mt Everest) summit without bottled oxygen than most summiteers do it with.
You are correct. We cover that in our book Training for the New Alpinism which also includes an interview with Peter Habelar about his no-supplemental-O2 climb with Reinhold. Great stuff.
Wait. 1000m in 30 minutes is basically the world record for the Vertical K, say nothing about adding 30kg. How much elevation were they actually doing in these workouts? (or are there other numbers that are not correct in this comment?)
@@TheLongRangerHe must have meant feet, not meters
Well said.. good to see that someone giving out advice understands the difference between local muscular and aerobic endurance. Both critical for alpine performance but, as you note, separate physiological adaptations
After reading Training for the new Alpinism, these Videos are great to actually start training the correct way!
Also been doing same training since late 80's although a nice 40 minute uphill jog was my favorite. Also personally a must for these types of workouts are nice headphones for some loud 311, grunt-truck, rage against the machine or any of your favorites
How's the new knee performing? Love seeing that Chaos still getting put to use. One of my favorite packs ever.
Thanks for the demonstration. I've just finished your new uphill running book and I wonder how long would you do this intervall? Was it like 2-3minutes and how many repetitions?
Interesting as I went out today and had a 45 lb pack going up a bit less steep trail but my lungs were taking the brunt of it and I never quite felt the legs ever start to really react in the way I was expecting. Going to up it if I can weight wise and see if I can stress the legs to a greater extent, that or my cardio base is non-existent. Thanks for the vid and the idea to useI the water gallons as supplemental weight.
It's likely that the weight was too light.
Thank you for the response, I'll start upping the weight further.
I’m the same. I run out of air long before the muscles fatigue.
Thanks my Quads are sore now
Can you please tell me where I might find any hills around Boulder that are 45°?
I'm a 63yo male still climbing in the PNW. I've noticed a MUCH longer recovery time for my legs and my stamina. I've been struggling just going up Mt Hood these days. I have knee problems so I can't supplement my training with running. How often should someone like me do this exercise? What's a good exercise to supplement my training for climbing cascade mountains or 7000m peaks? Is age specific training covered in Training for the New Alpinism? Thanks
Hi, Yes, you do have a longer recovery period as you've aged. Here is a good starting place to learn more about strength for aging athletes: www.uphillathlete.com/strength-mobility-aging-mountain-athlete/ We don't cover this in subject explicitly in Training for the New Alpinism, but we do have several podcasts and articles on our website discussing these issues. Search "aging" on the website to fine more. Thanks, SH
@@UphillAthlete Thanks for your reply Steve. I'm looking forward to listening to your podcasts and reading your articles. Hopefully I will see some significant improvement. I plan on climbing well into my 70's and hiking at least into my 80's.
Where is this trail opportunity located? Thank you
Hi I have been doing the ME for a few weeks now. I've noticed that from a certain gradient ( I estimate +-25% ) I start pushing off from the ball off my foot as i can no longer land my heel. This also shifts the focus of the load mainly towards my calves/ lower legs. I get The impression from the video steeper incline is better? Is this correct or do we want te be specific towards an event and or switch up the gradient? I must admit my calves get tired much more quickly then when I can land full foot and activate the larger muscle groups in the upper leg.
Good question. The answer is in your technique. As you get above 25% you should splay your feet out as if you're a duck. Same as when you are using crampons, in alpine climbing this is called Pied en Canard :) (Duck foot in French)
Question, so on the way down is it more beneficial to go slow and feel a burn in my quads or go faster?
How does your back not get soaked with sweat with that kind of exertion?
It was a cold day!
Hi! Is this training similar to uphill jumps training?
Hi! great video! I d like to ask..If I do it on stairs instead of a mountain do I have to modify something?
How far did he even go for?
Good question. It's very unclear, but in the "Vertical Beast Mode" article there is a line: "Ideally we’d like to end up with the final workouts encompassing more vertical and more weight than will be covered and carried on the biggest day of the upcoming climb." And from the article: "You’ll be doing 6-10 of these workouts over the course of a couple of months; the training stimulus needs to increase gradually as you adapt to the new loads." So based on that, work backwards from your goal event to find a starting point that works for you.
Thanks for the great video! I am currently training for the Superior 50 mile trail ultramarathon, which has a lot of vertical gain (for a trail running race). I would like to use this workout in my training buildup, and I am wondering what I should shoot for in regards to the number of hill repeats or total training volume for a workout like this. Is it more time based than distance/elevation based? Unfortunately, where I live there are no real mountains so the best thing I have for climbing is a local ski hill which is about 250 foot of elevation gain. Thanks!
Hi Brad, To give you the correct answer we'd really have to know a lot more about you and your training, past and current. The best option would probably be to schedule a phone consult with us here:
www.uphillathlete.com/coaching/
Sorry I don't have a cut-and-dry answer for you, but the truth is that it depends.
Thanks,
Steve
That is answered in the article pasted below.
www.uphillathlete.com/vertical-beast-mode-what-is-muscular-endurance-why-it-is-important-for-any-alpinist-or-mountaineer-and-how-do-you-train-it/
For questions about this video please use our forum found here: uphillathlete.com/forums/
I guess heart rate stays pretty low throughout such a workout?
You can find more information here that goes into full detail: www.uphillathlete.com/vertical-beast-mode-what-is-muscular-endurance-why-it-is-important-for-any-alpinist-or-mountaineer-and-how-do-you-train-it/
What a great article/side! In the article, you basically talk about hiking in these kind of workouts (like you do in the video). Is it possible to run these workouts, too? My target goals are pure uphill-mountain runs (!) with average inclines of 25-30 percent ranging from 1000-2000 m vertical gain.