Training

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Training

 

When I was climbing Everest, the question I was asked the most was how I trained for the climb in Cayman.  

 

Some people were curious about how you prepare for altitude when living at 4 feet above sea level.  The short answer is, you can’t, but that’s not to say that living in Cayman puts you at a disadvantage when climbing big mountains.  Except for the tiny percentage of the population fortunate (or perhaps unfortunate) enough to climb or live year round in the high mountains, everyone starts an expedition with basically the same level of acclimatisation to altitude. 

 

Others were interested in how you train for the physical effort of climbing big mountains on an island without a single hill.  To try to answer that question, I will post details here of my training programme for Denali over the four months leading up to the expedition.  Thanks go once again to my personal trainer, Craig Noble at Anytime Fitness, who got me in shape for Everest and is trying to do the same for Denali.   The programme is definitely sufficient to get me in shape for the summit; whether I complete enough of it to reach the top will become clear in June!   For anyone who might be considering trying this training schedule, please bear in mind that I am starting it after several years of consistent training at a similar volume and intensity.

 

Weeks 1 to 3 of 18:

 

  • Monday - AM: 1 hr run at an average heart rate of 150 bpm, PM: 15 min truck tyre drag + 50 push ups (continuous)
  • Tuesday - AM: Rest, PM: 15 min truck tyre drag + 50 push ups (continuous)
  • Wednesday - AM: 1 hr interval session on Turbo Trainer, PM: 1 hr strength session (upper and core)
  • Thursday - AM: 90 min run at between 130 and 150 bpm, PM: 15 min truck tyre drag + 50 push ups (continuous)
  • Friday - AM: Rest, PM: 15 min truck tyre drag + 50 push ups (continuous)
  • Saturday - AM: 1 hr strength session (legs), PM: 15 min truck tyre drag + 50 push ups (continuous)
  • Sunday - AM: 3 hrs on bike at 125-135 bpm, transition to 30 min run at 120-135 bpm, PM: Rest + 50 push ups (continuous)

 

Weekly Volume:  10h 15m

 

Week 4 of 18 (Recovery Week: approximately 50% of previous volume)

 

Weeks 5 to 9 of 18:

 

  • Monday - AM: 1 hr run (25m at 140bpm, 20m at 150bpm and 15m at 160bpm), PM: 20 min truck tyre drag + 50 push ups (continuous)
  • Tuesday - AM: Rest, PM: 20 min truck tyre drag + 50 push ups (continuous)
  • Wednesday - AM: 1 hr interval session on Turbo Trainer, PM: 1 hr strength session (upper and core)
  • Thursday - AM: 105 min – 120 min run at 140-150 bpm, PM: 20 min truck tyre drag + 50 push ups (continuous)
  • Friday - 20 min truck tyre drag + 50 push ups (continuous)
  • Saturday - 1 hr strength session (legs) + 50 push ups (continuous)
  • Sunday - 3 hrs on bike at 125-135 bpm, transition to 30 min tyre drag, 30 min run and 30 min tyre drag (all at 150 bpm), + 50 push ups (continuous)

 

Weekly Volume:  approximately 12 hours

 

Week 10 of 18 (Recovery week: approximately 50% of previous volume)

 

Weeks 11 to 14 of 18 :
 

  • Monday - AM: 1 hr run at 155-165 bpm, PM: 30 min truck tyre drag carrying 50lb pack + 50 push ups (continuous)
  • Tuesday - 30 min truck tyre drag + 50 push ups (continuous)
  • Wednesday - AM: 1 hr on Camana Bay Tower or Gym Stepper carrying 50lb pack, PM: 1 hr strength session (upper and core)
  • Thursday - 2hr run at 135-145 bpm + 50 push ups (continuous)
  • Friday - 30 min truck tyre drag carrying 50lb pack + 50 push ups (continuous)
  • Saturday - 1 hr strength session (legs) + 50 push ups (continuous)
  • Sunday - 2 hrs on bike at 130-135 bpm, transition to 1 hr tyre drag carrying 50lb pack, 30 min run, and 30 min tyre drag carrying 50lb pack (all at 150 bpm), + 50 push ups (continuous)

 
Weekly Volume:  approximately 12 hours