For me, that usually involves a standard breakfast of oatmeal (carbs), nuts (protein) and avocado (fat) - along with tea (caffeine). I think the most important part of nutrition is making sure you eat foods your stomach can easily digest and won’t hinder the training. Q: What does your diet look like when training for an event like a climb?Ī: For stair training, I don’t typically fuel during workouts as I won’t be fueling in a race. The stair-specific sessions should be done on days you are maximally recovered I’d recommend one of these sessions to be shorter and higher in intensity (10 x 30 seconds, 10 x 1 minute, 5 x 2 minutes) and one be a longer session (30 minutes of climbing, pyramid workouts ). Preferably, you’d give yourself a few months to train, with your cardio sessions building from 30 minutes to 60-90 minutes.
Two of these sessions can be low-intensity cardio (run, bike, etc.), and two of these should be higher-intensity sessions targeted to your race (stair climbs, low cadence cycling intervals, etc.). Q: How would you recommend a non-elite athlete train for a climb?Ī: For non-elites, I’d recommend doing specific training three to four times per week. If you don’t have access to a stairwell, cycling intervals or uphill running intervals will also do the trick. I will run between 100 km and 160 km during these training phases with some plyometric work and gym work mixed in to work on explosiveness and leg strength.
Intervals ranging from 30 seconds to five minutes are involved (I’d go longer but the tallest building I have access to in Vancouver is only 60 stories). These are usually sessions on specificity, lactate tolerance and v02 max (the maximum amount of oxygen someone can use during intense exercise). I will typically train stair specifics two to three times per week. You don’t need much in the way of upper body muscles (aside from pulling on the handrails) and you don’t need crazy endurance, since these races last only five to 10 minutes, on average. Although I’d much rather give you a two-to-three-month build.Ī: Training for a stair-climb is fairly narrow in scope. ( Specifically responding to my training status - see my starting point, here ): For your goals, coming from a moderately active background with lots of HIIT experience and a goal of 22 minutes, I think three to four times per week for a month should be sufficient. This advertisement has not loaded yet, but your article continues below. The more highly trained you are, the longer you can maintain a threshold pace and hit higher lactate levels, paradoxically, allowing you to hurt more: the more you train, the more your body can handle pain.
No matter how much you train, running up is going to hurt.The question becomes how much you want to push yourself. If your goal is to finish it in an hour, I think a majority of the population could accomplish this off the couch - about 1.5 floors per minute. The amount of training required really depends on your goals. Q: What’s the minimum amount of time someone should train for an empire-esque climb?Ī: The Empire State Building run-up takes participants up 1576 steps and approximately 300 vertical meters. There was a police detective (Brendan Keenoy) who supposedly ran 7:52 in 1989, however, the time is controversial along with the stairwell being differently configured at that time. Q & A with Shaun Stephens-Whale, CN Tower stair-climb record holderĪ: Yes, I hold the fastest time up the CN tower. He says that training involves becoming more tolerant of pain, but ultimately, climbing a tower of stairs is going to hurt. Stephens-Whale offers many excellent tips below, however, my two biggest takeaways are it’s going to hurt and you get to eat candy. Activate your Online Access Now Article content If you are a Home delivery print subscriber, unlimited online access is included in your subscription.
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