Sunday, September 30, 2018

Road To Elbrus Lambert Fall Hike





The big reveal. Why am I not at the Qualifier, which happened the day I recorded this?



In a nutshell - fractured Rib. Fell riding on Rodeo at Lambert. On the night of the flaming bee stings. Quite a story. I'll share it sometime. Remind me...






Sunday, August 19, 2018

Message From Moab 18 August





Sadly, it looks like Elbrus Race 2018 is out of the picture. Not enough time to get trained and peak, and get a visa, and get the High School Mountain Bike team I coach ready for the impending racing season.

Road To Elbrus - Morgan in the Dark - 13 August





When I first began this whole idea of returning to Elbrus Race, like I did in 2010 and 2013, I hadn't been running at all. I'd even quit running on the treadmill. Training to be a mountain biking coach, in spite of my limited technical skills. I even get to ride with some really super fast kids, so it's tough work for me. I've been so injured this past year that it's been hard to recover and keep up a lot of the time.



For those of you who don't normally follow me, or my adventures, I entered Elbrus Race 2010, but was unable to continue after a lazy cook gave me untreated water. In 2013 I took 5th place in a slightly modified race up to 17,000' in near whiteout conditions. I have written numerous books about my Seven Summits Quest, and my training for climbing, including instruction manuals. Check out my author profile FOR MORE INFO.

Friday, August 17, 2018

Road to Elbrus - Car Chat - 15 August 2018





It's all coming together too quickly. The High School Mountain Bike Races and my position as a Coach for my team. My training to ride with the fastest of my group. Training to run has been put aside for the summer in previous years. What about this year? What about the Red Fox Elbrus Race in May 2019?

Saturday, August 11, 2018

Road To Elbrus - Skyrunning Training - 10 Aug 2018





It's like one big game of "what-if" and you know the odds are against you. Elbrus Race 2018? In only six weeks? With enough time to get a Russian Visa? By Mail? Dang I'm a glutton for punishment.

Friday, April 20, 2018

Winter End Musings - Where do we go from here?

It's been a long few years since I ended up returning to work as a "mere employee" and having to waste a lot of time commuting and then sitting at at desk in an office with 26 male employoees and one toilet between us. Since most of them are typical fast-food survivors and need to spend a good deal of time squeezing out toxic waste byproducts while playing on their phones, it's somewhat difficult to stay properly hydrated.



If you can't figure out what the connection is, let me know in a message and I'll spell it out for you.

Fighting the results of my own toxic byproducts of training hard has become a real challenge. Enough so that my training is seriously impacted. Gone are the days of 10 days on and 1 day off.



Learning how to ride a mountain bike while overcoming the delusions of my youth that plague me has been a super difficult challenge as well. My memories of 30 years ago cruising along at 28 MPH on an 18 lb bike with 700 x 20 slicks confound me as I struggle to stay over 15 MPH on my 30 pound full suspension bike. Add in the inverted gravity response to cornering on loose gravel. It's tough. But it's part of the game when you're a certified mountain bike coach for a local high school team.



I also get to spend a lot of time on a trainer, with the bad weather, or should I say typical Utah late winter weather?

I've been on the treadmill a lot, with various levels of incline, and overall it's been okay, though not sustainable at heavy loads right now. I was using an Adidas Footpod and just recently changed to a Wahoo Tickr Run which provides the same data from a chest strap. So far I've liked it and it's a bit more accurate than the pod, which is a mystery to me.



And on top of it all, I've been dreaming about Quandary. Remember my favorite Colorado Fourteener that I've ascended in every month of the year? I kind of do. I was thinking all winter of going out there to do it, but it's been a bad weather and wind magnet all winter long. This shot is just an example. I saw days with > 60 MPH winds and way below 0 F.


Suddenly we get this:

Quandary Summit
Quandary Treeline

What is a sort-of retired, but not willing to give it up Skyrunner to do?





Sunday, March 4, 2018

Catching Up With Some Stats

In January I pre-tested working on a new goal. I started by trying to do the rough equivalent of 3 x 1.5 VK's a week on the incline treadmill while I build up my strength. Some of them I had been doing with a 12 lb weighted vest. I should probably also work my way up to a 25 lb backpack.

[Weighted Backpack Treadmill Training Guide]

To be honest, it's a pretty hefty expenditure of energy. It's apparently not recoverable while also getting in 100 mile weeks on the Cycle Trainer and outdoor mountain bike riding.



1.5 x VK = > 4.66 mi and > 4921'
 Following screenshots from my Wahoo Fitness App, connected to my Adidas Foot Pod




The footpod calibrates itself whenever I run outside with the GPS on. It's usually off a bit. I'm not terribly keen on it, but it's what I have that connects between my phone and foot.



Above are examples of the type of stats I accumulate from my workout. It's pretty strenuous, and I am not able to do it completely hands-free at this point.

Where did I get the idea to do 4.5 x VK in a week?


Let's examine the details about what a VK means. A VK is about 1000 meters of vertical gain over the course of about 5k of distance. Multiply that by 1.5 for the daily goals and you get 4.66 mi with 4921' of vertical gain per workout.

Multiply that by 3 and over the course of the week you get in a bit less than 15 miles and a bit less than 15,000 vertical feet.

A well-known author on mountain fitness has expressed that training goals in the 15,000' per week range put you in an elite group of successful mountain sports folks, and I thought that sounded pretty cool. When I was training for Elbrus Race 2010 and 2013 I was doing between 10k and 15k per week regularly so it sounded about right.

Example stats from a recent trainer ride showing energy expenditure


Sadly, my position as a certified Mountain Bike Coach requires me to be able to ride with my team for most training sessions, which requires me to maintain a high level of riding fitness. So right now I am not able to sustain that level of training in the time period I have.

By time period I have, I mean that I only have about 90 minutes per day average to complete this workout, so I have to maintain a speed that gets my vertical in while also getting in my approximate VK simulated workout.

I pretty much took February off from the treadmill and just recently added in Stairmaster workouts to at least break the monotony of sitting on a trainer for 90 minutes per day.

I did some math and think I have an idea of how to at least get in the vertical, if not the miles. I'll report back here when I get that tested out.