Specifically Cardiovascular training. This element can often be over looked by climbers, who just want to be “STRONGER”. In actually it is as critical as strength as it allows your body to manage the demands of the climb while you are in the midst of it. We need to train your heart/lungs in two capacities, aerobic and anaerobic. I’ll keep this simple for now:
- LSD: (long steady distance) – “cardio” hill climbing, hiking, running, biking 45 minutes or more. Steady state fitness for the long climbing effort so you can recover on the go.
- Interval training (speed/power) – This capacity of CV fitness is often overlooked by a recreational athlete. Yes, LSD is important however to increase your absolute capacity we need to push the threshold at which you perform higher. There are many techniques for interval training and it can get crazy, so picking a simple format to begin this practice is best:
5 minute warm-up, 2 min interval, 2 min rest, 2 min interval, 2 min rest,…a total of 4 intervals then a 5 minute cool down. Rest periods should be rest, do not stop but decrease your output so your body can recover. Intervals should be difficult. If using a perceived exertion scale of (1 – 10) Rest 5- 6, Interval 9 -10. If using a heart rate monitor, Rest 50 – 60 % of Max, Interval 90 – 98% of max.
Muscle specific endurance, you often hear about muscle specific endurance training for ice climbing, like calves and forearms. We will deal with this in the next piece, Strength and Flexibility.