TRAINING FOR SOME PEAKS ABOVE 20,000 FEET

So you want to climb above 20,000 feet? well, time is the first question. Do you want to get there in 6 months or 2 years. You want to be fully prepared, so getting a VO2 max test is important. You want to know where you are starting from. How fit are you, how much oxygen can you push round your body to get the required oxygen to your muscles. CHECK OUT OUR UPCOMING TRIPS Here is some advice training for some peaks above 20,000 feet. Not Everest.

Once you establish your starting point, you can manage your training through heart rate zones. Everyone’s max heart rate will be different and your lactic threshold will be different. So you need to establish training heart rate zones you need to be training in to boost and push your lactic threshold. Your training should be based on getting as much oxygen into the muscles to perform on steep terrain at high altitude.
Once you have accessed your VO2 max you will be able to develop a training program to develop your fitness and help you understand what needs to be done. Your training plan will be developed around your current standing. You will need to have a heart rate monitor when you are training so you are not over training your body.
You will be on the hills and in the gym 10 – 14+ hours a week depending on your climb. Most of your training should be at steady heart rates. Interval training should be brought in to the equation later in the program and used to boost your fitness once you have laid down the base and build phase of your training. We can take you through this process.
If I was going to training for Mera Peak, Island Peak or 8,000m peaks. I would have different programs so it is important to seek the advice of a tested personal trainer who can take you through the training phases and get you stronger and fitter in the period you want to attain your personal goal.
I would train 5 days a week. One day on the hills and 4 day in the gym. This would be base phase training which should be 2-4 months depending on the mountain you want to climb.
Monday: Walk uphill for one hour on a treadmill or stair master with no weight, slow and steady maybe level 3 or 4 depending on the machine. (Endurance is the goal)
Tuesday: Walk up hill for one hour on a treadmill or stair master with no weight, slow and steady maybe level 3 or 4 depending on the machine. You can mix up your training by jogging for an hour 8-10 kilometers per hour. If you go to use a bike add resistance but manage your heart rate.
Wednesday:  Walk uphill for one hour on a treadmill or stair master with no weight, slow and steady maybe level 3 or 4 depending on the machine. (Endurance is the goal)
Thursday: Jog 10km at 8-10 Kilometers per hour. 1 hour of weight training with a mixture of upper body and lower body training. Contact us for more information.
Friday: DAY OFF
Saturday: Day hike, get out on the hills with a proper backpack make sure it has a good comfortable waist strap. As you want to carry the weight on your waist, not your shoulders. You should be starting with 6kg – 15kg+ depending on the climb you are preparing for. You should being aiming to build from 3 – 6 hours out walking up and down hills. Hiking up and down hills helps the body get excellent conditioning for actual trip. You should be looking to increase the time spent doing this each month along with adding additional weight in your backpack each month.
Sunday: DAY OFF
*NOTE The above is a rough guideline of a base phase training schedule and it will really depend on, your starting fitness point, training in the right heart rate zone and climb you are undertaking.  You might need to add in an extra day of training. You should also seek the advice of a gym instructor or personal trainer to over see your training program.
As you move from the base phase to the built phase you will add training in higher heart rate zones, adding more weight to your training, more time training and more weight training, more time in the hills and building on the initial training you did.
It is important to rest the body every 6 to 8 weeks and also try to manage your resting heart rate. If you resting heart rate is higher in the morning after sleep you could be over training. So make sure you adjust your training schedule with your training as you want to be building your fitness and conditioning, not damaging your body. Track your resting heart rate every morning, and take notes on how you feel and how you feel you are progressing.
For more information on training and preparing for your up coming climb, feel free to contact us 5 days a week and we can assist and help you get started, develop and get your training correct for your particular climb or trek.

 

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