Friends in the High Places

Most people might think that living in South Florida puts me at a distinct disadvantage when it comes to training for high altitude mountaineering.  No high altitude.  No mountains.  Completely flat.  There is no doubt that the best training for climbing is to climb.  But South Florida has it’s advantages too…

Today is March 1st, and we’ve had about 4 straight weeks of near perfect weather – sunny, light breeze, highs in the low 80s, lows in the low 70s.  I’ve been able to get out and train consistently, right on plan, 6 days a week for the past month.  The consistency is really paying off, I feel strong and healthy.  The idea is to peak at the right time, just a few weeks before leaving, then taper off for the 10 days or so before the trip starts to give the muscles a chance to recover.

Here’s what my training week looks like – not the most hardcore regimen out there, but I do have a day job and a family, so I’m happy to get a good balance.  To be clear, I can’t train for a big mountain in 4 weeks!  I’ve been training for this particular trip for the last 18 months since recovering from an ACL replacement, and have been training specifically for climbing for 5 years.

Monday is my rest day.  I don’t do much on Mondays, usually just 200 situps and 15 burpees.

Tuesday: Today I ran 7.5 miles at the track, really whatever I can run in an hour at a nice slow pace

Wednesday: Weight training, usually a 20 minute warmup, then 200 situps, 15 burpees, 5 sets of overhead lunges, 5 sets of deadlifts, step-ups with weights, and 2 sets of pullups.  Trying to work lower body strength, core and balance.  This is basically the “Gym Jones” concept, weight training that requires you to use your core and balance (holding the bar overhead when you do lunges and squats for instance).  This is a lot more effective than using a machine that controls the weight for you.

Thursday: Alternate running hill sprints for an hour and half, or riding 30 miles on the road bike

Friday: Our headquarters building in Miami is 40 stories, so I climb the fire escape 10 times (400 flights/4,000 feet up and down).  This takes about 2 1/2 hours so it gets into the endurance zone

Saturday: 70-80 miles on the road bike.  This is another endurance day, taking 3 1/2 to 4 hours

Sunday: Alternate running hill sprints for 2 hours, or hiking with 60-70 pound pack for 10-12 miles/1,500 feet elevation

This seems to be a good mix of long, slow aerobic distance days (3-4 hours) that get you into the endurance metabolism, lung busting anaerobic days, and strength and balance.  This is a little different approach than I’ve taken on previous big mountains, but I have so far avoided injury with this regimen and I think the consistency is working out.  I’ll let you know in 3 months…