Wilderness Sports Conditioning
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Wilderness Sports Conditioning |
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More Training Info > Specificity Training Specificity TrainingQ: I don’t have access to a stair machine and was wondering if riding a stationary bike at a high resistance would help me build quad and glute strength for mountaineering. I do, however, have access to treadmills and staircases. What would you suggest? A: While biking is good aerobic conditioning and can be included regularly as a cross-training alternative, making it your primary mountaineering training cardiovascular activity would be a mistake. Try to make your training as close in movement to the climbing and hiking activity you are ultimately training for as you can (what we refer to as “specificity of training.”) Therefore, a program that includes high-ramp treadmill walking, going up and down stairs, even using elliptical cross trainers or hill walking would be preferable to biking. These activities all allow you to use the same muscles in the same patterns as you will use going uphill, and they load the spine in much the same way, whereas in biking you are primarily seated and crouched over your handlebars. Furthermore, with walking, stairs, and elliptical work you have the advantage of being able to add pack weight for your training, therefore loading the spine and shoulders as you will on hikes. For more information on specificity of training for mountaineering, as well as to learn more about getting a copy of your own comprehensive 6-month training program in our Train to Climb Mt. Rainier DVD, see www.bodyresults.com/p1rainier.asp |
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