My mountaineering routine.

[exphys88]

So, I have a big climb and a long bike ride this spring and summer respectively and have recently switched over to a more muscular endurance program. I will be climbing the 2nd tallest mountain in WA (2nd time), which is a 3 day climb with 40-50 lbs on my back. Then, this summer I will be riding my bike from Portland OR to Bellingham WA, which is about 280 miles in 3-4 days. This is one of the hardest training programs I've ever done.

M/W/F-Strength
I do 30 min of moderate intensity cardio as a warm-up. Then I do 3 mini circuits of 3 exercises, with 2-3 minutes of rest between each circuit. each circuit is done 3 times.

Squats - Bench - DB row-15-20 reps. When I reach 20 on all three sets, I increase the weight.

Step ups - Lunges - Dips-same as above.

DB shoulder press - Calf raises - lat pull down-same as above.

stretching afterwards.

T/Th/S-Cardio

• 60 min of HIIT-using both treadmill and Stairmaster.
• 30 min of LISS in the afternoon on treadmill.
• Abs

Once my climb is done, I'll immediately switch my cardio over to biking only but will keep the strength program the same. My goal is to be doing 70 miles 3 days a week before the ride.

 

[PushAndPull]

Nice. Personally, I would get a weighted vest and do some hiking, instead of the Treadmill and Stairmaster.

 

[exphys88]

I do try to get out a lot, but with kids, it's difficult. there's a daycare at my gym, which makes it possible. Usually, the last 2 weeks before a big climb, I'll put my pack on and train on the treadmill and SM.
I actually do really well training on the machines too. My climbing buddies and I are almost always the fastest guys on a mountain.

 

[ThreeGigs]

From experience (I used to ride a LOT up until I was 18 or so).
If you train on a stationary bike, do one minute standing and two minutes sitting, and keep repeating. Make sure you train on a bike with foot straps, and don't just push DOWN on the pedals, push forward, down, pull back and pull up. Use the whole circle to apply force.

I've also found that trying to push the treadmill belt faster than you have it set for is an awesome workout. Like a lightly loaded prowler you push for miles and miles (or kilometers and kilometers if you're in Europe).

On the stairstepper, use the full ROM of the machine, although you probably already know that the little tippietoe calf pushes most people do while supporting 30% of their weight on stiff arms is a waste of time.

 

[exphys88]

Thanks,
I use clip less pedals so im always locked in and I use to teach spin classes too, so I use all sorts of techniques to switch it up. my biggest issue is getting used to being on the seat for 4-6 hours.