Project Kong

The ambition to on-sight 7a by an older man returning to climbing.

Archive for the ‘Aerobic’ Category

Rowing for climbing

leave a comment »

I’ve just copied the following text from the concept2 site on rowing training for climbing. I’;m going to start trying this as a once a week workout to compliment my moutain biking and running. I’ve got a bit of achillies tendon ache from too much running so hoping that mixing it up will keep me more motivated and less prone to overtraning/ overuse injuries.

I’m going to try this routine and then maybe tweak it over time to suit my climbing. I’ve broken my monitor so I;ll be using the heart rate monitor to judge the level of difficulty.

Here’s the quote,

Climbing is a lot like a series of intense intervals. The length of the interval may depend on the length of the pitch, your skill and your strength—but most climbers should be prepared for intervals of up to 5 minutes. Try this workout where you “climb” a pyramid of intervals, and then work back down, building the intensity as you go.

The Workout

Workout Goal

Lay the physiological groundwork for a day of bouldering or climbing.

Workout Details

  1. Row easily for 5 minutes to warm-up; get off and stretch briefly if you want to.
  2. Row moderately hard for 1 minute, then row easy for 1 minute.
  3. Row moderately hard for 2 minutes, then row easy for 1 minute.
  4. Row moderately hard for 3 minutes, then row easy for 2 minutes.
  5. Row moderately hard for 4 minutes, then row easy for 3 minutes.
  6. Row moderately hard for 5 minutes, then row easy for 1 minute.
  7. Row moderately hard for 4 minutes, then row easy for 1 minute.
  8. Row moderately hard for 3 minutes, then row easy for 1 minute.
  9. Row moderately hard for 2 minutes, then row easy for 1 minute.
  10. Row moderately hard for 1 minute, then row easy for 1 minute.
  11. Row easily for 5 minutes to cool down.
  12. Stretch.

Total time: 47 minutes

Advertisements

Written by Journo

September 16, 2009 at 8:05 am

Posted in Aerobic, training

Tagged with

leave a comment »

Running with heart rate monitor (HRM) by Polar. Totally awesome bit of kit. So many long pumpy routes in Spain. I reckon running helps you lose the fat and increase the efficiency of the aerobic system for those 25m plus routes. The HRM also tells you that running faster actually burns less body fat. Actually running at about 6o% of your heart rate maximum actually pulls off the excess weight better than thrashing around the run at maximum speed and 90% Heart Rate. So long steady runs is the key. I’ve been doing about 3 hours a week combined with a low carb, high protein diet with loads of vegtables, combined with stopping all alcohol. I’ve lost 6 to 7 pounds in about 6 weeks. Feel lighter for climbing and definitely have more stamina.

Written by Journo

June 19, 2009 at 11:23 am

Posted in Aerobic, Diet