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Jaybro
Social climber
Wolf City, Wyoming
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Topic Author's Reply - Jan 7, 2012 - 04:26pm PT
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The first week of '12;
3 x 8 miles mtb =24 miles bikes
3 mile run
7 mile run = 10 miles running
2 mile? walk =2
total =36 miles
And continuing the pull-up / invert sit-up thing, even though that's OT/ not aerobic. Today it started to get interesting. Since yesterday was a rest day I had yesterdays pull-ups 6 plus today's 7, to do. Though 13 is still not much, I can start to feel it. Here is how I did it and maybe someone else can come up with a more imaginative scenario. I put on my 20lb weight vest and inversion cuffs. I did the firs 7 pull-ups and at the top of the last one lifted my feet up to hook the bar with the inversion cuff hooks. Then I did 7 of, not the worlds greatest, sit ups. At the top of the last one, I grabbed the bar, dehooked my ankles and lowered my feet. Then did six more weighted, pull-ups, then hooked the cuffs again and did my six invert sit ups.
I like to do it this way as a continuous exercise, where you get the pull res when doing the sit ups and the other way around. I've done this in configurations up to maybe fifty pull-ups in the past and it turns into a reasonably massive workout after a while, but not that bad since you build up to it gradually. It makes it a routine, in gymnastics, or kinda like an eccentric boulder problem...
I don't know how much this helps my climbing. It's definitely it's own thing, like running, that has climbing benefits on the side; kind of a climbing enhancer. But I did have the best year of climbing in my fifties, by starting out this way, last year. Only, then it was pull ups and dips and only later did I add inverts. Plenty of room for experimentation.....
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yosemite 5.9
climber
santa cruz
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Well, Jaybro, I'm in my fifties too and do at least 200 situps a week, but I haven't tried them inverted. Pretty awesome! I do lift weights twice a week and use an inversion table to stretch my spine.
I jog almost every morning and feel better all day for doing it.
I swim twice a week and that I gotta tell you, swimming is great as crosstraing for climbing for the following reasons.
There is no pounding of the joints.
The forced in-and-out breathing with continuous limb movement has helped my maintain my aerobic endurance on routes and to pump up my oxygen for a hard move. Breathing while running is way too easy.
The reaching and pulling with my arms and the swinging of my arms up to the front translates well to pulling and lifting my arms up high when climbing on a route.
I can isolate on just kicking to work my core muscles, hamstrings and quads until they scream, without injury.
Using my neck muscles helps me keep my eye on my leader for a long time when belaying.
I can frog kick to work my groin muscles, and every of the four main strokes: breast, crawl, butterfly and backstroke work my shoulders in different ways.
I only swim 1,500 meters per session and I am not fast, but I rest for less than a minute during that session. My last session I was able to do a couple of 50 meters of butterfly. I hope to go for a 100 meters of fly by summer.
Swimming does nothing for my calves or my grip. But is very sensual to be in the water, to feel the flow on my skin and adjust my efforts to the flow of the water. I feel amazingly alive when I am done. Sometimes the scenery in the next lane is nice too!
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Jaybro
Social climber
Wolf City, Wyoming
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Topic Author's Reply - Jan 8, 2012 - 10:01pm PT
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Good on ya, 5.9!
14 mile trail run. Shoulda done the pullups/inverts first, but I did do them.
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Seamstress
Trad climber
Yacolt, WA
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Back to the gym this week. Ran Tues. - Fri. Friday was a full day with a 50 minute weight session, 8 mile run, and a visit to the climbing gym. Even the wallpaper looked tasty by the time I got home! Taught skiing on Saturday. Had level 2 and 4 classes - all wedge turns, all day. Skinned a bit farther today, and I intend to get on the treadmill for a little more intense, but short, aerobic work out this evening. Let's see if that actually happens.
Interval training can work - but keep it controlled. I hate the track and prefer to do my speed bursts in the context of a run on the roads. It does make the measurement trickier. It does lead to faster races. Applied the same principles to snow slogging and also had much success. The benefits fade later, just like all other training regimens.
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Todd Eastman
climber
Bellingham, WA
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Ft. Mental, try your hard interval training until you detonate and/or develop injuries and then report back...
... if you search for info about training on-line and even in the exercise journals, I sure you can find something to confirm your preconceptions.
Maysho offered a clear description of basic fitness as practiced by knowledgeable power/endurance athletes throughout the world. It may not be perfect for all but it has proven itself over several decades. Focusing on intervals only gets into messing with hormones and enzymes with potential for long term fatigue problems for some athletes.
No short cuts and no instant fix replace a mix of intensities and training durations.
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Maysho
climber
Soda Springs, CA
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Whew...Just got in from driving 8 hours straight from Bend back to Donner Summit. Had an incredible "aerobic" weekend, perfect snow, awesome races, skating 10k on Saturday, classic 10k pursuit start today. It was a qualifier for the Junior Olympics, so almost every fast teenager in the Pacific Northwest was there, and some highly skilled masters as well. I felt great about my races, finished 26th in the skate, and 23rd in the classic, (overall) and very happy with my time back from the winners at 2:53 for the skate, and 5:30 in classic (the winner on this one was not present yesterday and seemed very fast.
Hey Todd! If we don't get snow in time for the Rim Tour (Jan. 21) I am seriously considering flying up to do the Methow Valley Pursuit that weekend. Maybe you will be there? If winter won't come to us, we have to go to winter!
Peter
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Spike Flavis
Trad climber
Truckee California
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Did Kettle bell breathing ladder today. Here's how you do it.
Swing KB then take a breath.
Do two swings, take 2 breaths.
Do 3 swings and take 3 breaths.
Continue like this until you get to 20 swings and 20 breaths, then start back down to 1.
So that's 39 sets totaling 400 reps in 25 min.
I used a 35# kettlebell.
Cardio-stregth training?
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Jaybro
Social climber
Wolf City, Wyoming
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Topic Author's Reply - Jan 16, 2012 - 09:25pm PT
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oops I been remiss..
Second week of '12
total of 53 miles, and still current on the pull-ups/inverts
89 miles to date in '12
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S.Leeper
Social climber
somewhere that doesnt have anything over 90'
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Jan 26, 2012 - 08:21pm PT
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5 mile run today in warm and windy Texas weather.
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TGT
Social climber
So Cal
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Jan 26, 2012 - 10:48pm PT
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Enough daylight both ways now.
Time to start pedaling my ass to work.
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S.Leeper
Social climber
somewhere that doesnt have anything over 90'
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Jan 26, 2012 - 10:57pm PT
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Donald,
sounds like we are doing similar workouts.
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Jaybro
Social climber
Wolf City, Wyoming
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Topic Author's Reply - Jan 26, 2012 - 11:41pm PT
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Fighting a cold, no areobic exercise since last week, Hope to change that tomorrow.
120 Pullups / Invert sittups with #20, today
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S.Leeper
Social climber
somewhere that doesnt have anything over 90'
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Jan 27, 2012 - 12:49am PT
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Whats your favorite?
right now standard width, 3 sets of 10, because I am having some shoulder issues.
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salad
climber
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Jan 29, 2012 - 11:03am PT
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24 miler yesterday. started in rancho sante fe, through hodges gorge, around the lake into poway via old coach trail to lake poway, up over woodson and back down to 67 where we had a car dropped. fun day.
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salad
climber
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just did a hilly 8 miler (1600 vert).
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salad
climber
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Feb 12, 2012 - 04:14pm PT
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did 15+ yesterday with 6k vert up woodson, etc. good times.
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Jaybro
Social climber
Wolf City, Wyoming
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Topic Author's Reply - Feb 13, 2012 - 02:40pm PT
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Haven't checked in a while but it's still going on.
Last week's highlights incluced a 15 mile mtn ride that turned treacherous when I hit the Sheet silicates ( water absorbing clay,) at one point, walking the bike with the wheels too clay-caked to turn, the bulk of the material tripped the quick release on my rear wheel. The fun never stopped.
Other runs, rides were more straight forward, an eight mile ride/ five mile run combo was especially memorable.
So to date for '12;
158 miles
pullups/ invert sittups at 903, (two days behind, as I climbed the last the two days, so looking at 129, latter today.)
53 pitches
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blackbird
Trad climber
the flat water trails...
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Feb 13, 2012 - 07:03pm PT
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So... Since I've not checked in in a while, does regular attendance at a boot camp count??
:D
BB
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rottingjohnny
Sport climber
mammoth lakes ca
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Feb 13, 2012 - 07:11pm PT
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I've been combining the billies hill billy boot camp extreme workout with the kick , bite , scream video mega-weenie workout and i have to say i'm quite sweaty.........RJ
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Jaybro
Social climber
Wolf City, Wyoming
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Topic Author's Reply - Feb 22, 2012 - 01:27am PT
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yeah, I'm cross training with Primal scream myself...
So just steady miles and work accumulation. Nothing too spectacular, my longest run this year has been 15 miles so far.
As of today I am at 183 miles total.
Pullups and inverted sit-ups total 1326 so far ytd. a;most on schedule but not today because I climbed, so that means either 105 @ tomorrow, or more likely as I think I am climbing tomorrow159@ on Thursday.
As if this new format isn't isn't anal enough I'm counting pitches now too, up to 68 no ytd.
more descriptions of cool runs, w/photos etc soon, I promise....
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