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My main focus in writing this blog in the first place is to put out there that you need to train on stairs in preparation for either of these hikes. It comes from the “no one told me about this” type motivation. Sure, many people do so without stair training but it would have made it that much easier. So here are some helpful training ideas to make your hike more enjoyable (because it’ll be easier). Check with your doctor before beginning any exercise program. (My disclaimer to disavow and repudiate any wrong doing in your "adventures".)
Some sports psychology from me first. You can dismiss this if you want. But from years of playing and coaching sports it is what I’ve come to find in most people. So here you go.
Presuming you are just start or restarting some things to keep in mind.
Don’t compare yourself to others
Guys, this is big for you at the gym when SHE is lifting more than you! Who cares? Like golf, you are fighting yourself and the course. This is actually good advice for on the trail and life in general. You must stay within your limits. You’ll get there. Be patient. Its training not an injection.
Go slow to start
If you get sore from working out with weights the first day, what is the likelihood of you going back the second day? Next to nil. We are trying to build a new habit here and the last thing we need to do is undermine that from the beginning. Doind almost anything the first day is seen as remarkable. Remember, you will be there in a few weeks. Or try your own way and find yourself in two weeks not doing anything. And worse yet you will be then anti-motivated.
Stay consistent
I have said I would rather the players I coach work on their skills for five minutes, five days a week than 2 hours for only one day a week. The overall time is less but the number of different days is more. The brain reminders are more and in different contexts. You are building consistency. The brain is (re)learning muscle movement and control and it will just do better with less more often. Think of not being a weekend warrior. This also increases the number of times you put your lungs into a workout, even if for a short time (to start)
Motivate yourself
I use an iPod. (great justification there, eh?) Give yourself “treats”. You’ve earned it!
Write you goals down and post them where you’ll see them everyday. Stuff you know but won’t do.
On to the workout
Stairs
Be careful with the amount of knee-bent pounding and strain you put on your patella tendon. That’s the spot directly below your knee cap. If you are standing with your feet on the top step and then step down with your right foot, the patella strain is on the left knee, as all your weight is momentarily on that leg. Do stair carefully. Gradually include more stairs either running them (soft footedly, especially down) or simply walking them. I would stay away from big steps, especially early on in your training. They have their place but build some strength first. Then still don’t do too many of them. Incidentally the patella tendon gave me enough pain coming down Half Dome that I had to step down putting both feet on one step at a time. Slow. Try taking the stairs instead of the elevator.
Stair steps
This is done on a stair or similar 4-6 inch sized block. Stand sideways on the stair with your left foot on the edge of the stair and your right foot off the edge (but level with your left.) Your right foot should have the 4-8inches of air underneath it. You will be working out the left leg only (isolation). Bend the left knee until the right foot touches the next step or the ground. Straighten your left leg back to the starting position. Do a few and then switch you feet. You then workout the right leg with the left leg starting out “over nothing”. I’ll put some pics here “soon” (yeah, right!) Start with a low number and build up to it. The real question is not how many you can do, but how many days you do them.
Weights
Do these carefully and with consistency. (Give yourself rest days you overachievers!)
This again is a start small enterprise. Don’t go out and over do it. Run for time not always distance. Start by running around your block once and then call it a day. Good job! You will increase your distance and time eventually. FGor now work on actually getting out there 3 or 4 times a week. (The experts say to exercise 3 times a week for 30 minutes with your heart rate in the target zone as a minimum. I’ll let you Google that yourself.) While running, if you can talk easily, pick up the pace a bit. Put some hills in your runs. Hill running technique easy. Run the same pace but shorten your stride and you will cruise right up. That means instead of a 3-5 foot stride you might only move forward a few inches but it keeps you going and your breathing might not even need to increase.
Hike
Nothing like doing the thing you are training for. Practice drinking water on these easier hikes. That’s a habit you must have down. (“Eat before you get hungry and drink before you get thirsty”) Remember you will be hiking 16 miles in one day for Half Dome. So do some long hikes to prepare for it. Nothing too crazy though.
Train at altitude
Good for you mentally as it is physically. A few times is probably plenty and you can get this on your training hikes most likely.
Well for an 8th draft this isn’t bad.
- Arm curls
- Chair dips
- Squats with small weights in your hands. Stop your knee bend at 90 degrees.
This again is a start small enterprise. Don’t go out and over do it. Run for time not always distance. Start by running around your block once and then call it a day. Good job! You will increase your distance and time eventually. FGor now work on actually getting out there 3 or 4 times a week. (The experts say to exercise 3 times a week for 30 minutes with your heart rate in the target zone as a minimum. I’ll let you Google that yourself.) While running, if you can talk easily, pick up the pace a bit. Put some hills in your runs. Hill running technique easy. Run the same pace but shorten your stride and you will cruise right up. That means instead of a 3-5 foot stride you might only move forward a few inches but it keeps you going and your breathing might not even need to increase.
Hike
Nothing like doing the thing you are training for. Practice drinking water on these easier hikes. That’s a habit you must have down. (“Eat before you get hungry and drink before you get thirsty”) Remember you will be hiking 16 miles in one day for Half Dome. So do some long hikes to prepare for it. Nothing too crazy though.
Train at altitude
Good for you mentally as it is physically. A few times is probably plenty and you can get this on your training hikes most likely.
Well for an 8th draft this isn’t bad.
FROM HERE FORWARD IS A PREVIOUS, MORE TIME CONSUMING READ. ITS MORE THOROUGH BUT LONGER. THIS WILL HAVE MUCH OF THGE SAME STUFF.
Let me start with giving you my inspiration for blogging this topic. Call it the "what they didn't tell me" motivation. Things I wish I knew:
- To train (more) with stairs
- What to expect on the cable climb of Half Dome. (I'm going to use my arms?)
But alas, this is a blog so you will get more than that.
How to train:
In elementary school I had the best principal there could ever be. He was a magician whose talent was the main fundraiser for the PTA every year. And when asked how he did a trick he gave the ubiquitous magician's answer, "Very carefully". So almost a year ago I said I would let you --(I love that we both fool ourselves into thinking its personal here in cyber-ambiguous-land. Wait . . .who is "we"?)-- know how to train for Mt. Whitney and Half Dome. Well, I come to make good on that promise. Some preliminaries first, then the good stuff. Providing anyone is actually reading this. I'll pretend "you" are. Remember to train "very carefully". Part of that means safely and part of that means with planning. That's all I have to share on this topic. The end.
The preliminaries:
These are strenuous hikes. Just think about the mileage involved and that should give you a good idea. In other words this is the disclaimer where I disavow and repudiate any responsibility for anyone's deaths, hurts or "adventures". Don't do these if you are not healthy and ready. Done.
The good stuff:
I will leave the specifics of each hike for later. Here is where I put my suggestions for training. If you have done these hikes already then you probably already have your opinion on the topic. This here ones mine.
I don't believe as some would tell you that you need to train for a year to get ready (for Mt. Whitney). You do need to "put in your time" though. Give yourself a few months. And by few I don't mean two. Obviously this depends on your current health state and your basic God-given athleticism.
Stairs:
You must learn to love them. I mean for you to say that aloud if you must, to change your thoughts about them. Personally I love them. I actually enjoy running them. My JV soccer coach is (still) a fireman. As part of our training he would have us run for 30 minutes before practice everyday. Some days included a hill run followed by a set of 249 stairs. The stairs went in between streets. So running across the streets (there was zero traffic) was like running after getting off a bike. But I figured if he was going to make us run these then I would "take up the challenge". That was akin to saying "I love stairs". Now I didn't know the effects that they would bring, but years later when I still had definition in my quads from those stairs (and subsequent bike riding) I understood. Our ability on the soccer field was enhanced greatly. I even went back to those same stairs to train for my college tryouts. Why stairs? On both of these hikes are large numbers of stairs. You need to be ready for them or they will eat you. Your knees and your mind need to be ready for them.
- Go easy on the knees. Stepping down needs to be done "softly" if that's possible.
- Don't do too many large steps. If the step height is up to your knee, that is quite a step. Some of these are on the hikes but be careful in training. Those can put quite a strain on your joints. Do regular sized steps to build up to that and then I wouldn't do many.
- Double steps can work as your "big" steps. Again work up to those with regular sized
Run:
I suppose not all hiker guide types would say to run but I don't think you can really train you heart for being under stress without putting it carefully under stress. It is a muscle after all and it will be pounding on that hike.
- Start small. The last thing you need to do is go do some long run only to get tired, sore and maybe worst of all: kill your motivation. (More on that later) Baby steps are okay to start. Try doing a run-jog-run thing if that is where you are at. 15 minutes is fine to start or once around your block. Be satisfied that you did it that day and let it be. You'll be doing way more than that soon.
- Remember to stretch but not cold. You can do harm by stretching if not done properly. Get a warm up in first and even then STILL do so carefully. You can even start your run and part-way in stop for a stretch. Stretching helps prevent injuries we know but it can also help with strength and flexibility as well. How many of you will actually stretch? (Of thousands reading this?)
- Run at least three times a week. This is a minimum but a good place to start. Add a weekend day. Make sure you get rest days you overachievers!
- Run for time not distance. Increase the time you run as you sense your ability increase. This will not be difficult IF you have been running consistently.
- Some of your runs need to have hills in them. Don't go wimpy. The trick to running hills is quite simple. I don't know of anywhere else you will find this. Yes, I take great pride in coming up with this on my own: Run at the same pace (number of steps per minute) and just shorten you stride (the distance between your steps). Your breathing should be almost the same. You might have to make your stride so short that you feel that you aren't getting anywhere but it works. (Slow and steady...
Probably not the most important so far but you want this hike to be somewhat easy, right? Or at least error on the side of prepared. Doing some workout before the hike will make it that much easier and at the same to give you some much needed confidence in your own ability. What exercises? I would do simple stuff and something about consistency. Just remember you will be climbing up that cable section. You'll want to be strong.
Go on hikes
Doesn't that sound novel? Its getting you mind ready for walking for a long time. In the dirt. Without shade. No bathroom. With a backpack. Up hill both ways. Plus it gives you a chance to work in those new hiking boots you bought. I always use lowtops. Personally, I hate hightops. Some like the support and protection. I like the lack of weight. You get to choose all by yourself. It is imperative that they have excellent grip for the slick granite.
Arm curls (biceps)
Chair dips (triceps) This is where you put your hands on the edge of a chair with your butt on the floor, with you legs either bent or out straight and lift yourself up so that your arms are extended and then go back down. Much like lowering yourself into a swimming pool. Click here if you are still lost. (I don't want to steal any photos)
Squats with weights (quads, hammies, calves)
(Doesn't have to be much but more than just you squatting. remeber not to go lower than a 90 degree angle with your legs. And keep a straight back.
Tennis ball squeezes (I don't know the names of the hand and forearm muscles) It will become clear on the Dome's cable that this is helpful. I don't care how many just add it to the routine. Consistency.
Train at altitude:
Chair dips (triceps) This is where you put your hands on the edge of a chair with your butt on the floor, with you legs either bent or out straight and lift yourself up so that your arms are extended and then go back down. Much like lowering yourself into a swimming pool. Click here if you are still lost. (I don't want to steal any photos)
Squats with weights (quads, hammies, calves)
(Doesn't have to be much but more than just you squatting. remeber not to go lower than a 90 degree angle with your legs. And keep a straight back.
Tennis ball squeezes (I don't know the names of the hand and forearm muscles) It will become clear on the Dome's cable that this is helpful. I don't care how many just add it to the routine. Consistency.
Train at altitude:
Yeah, you really should get a feel for exercising at an altitude higher than where you live. It doesn't have to be often but enough to get a feel for what's it like. And in lione with this . . .
Go on hikes:
Doesn't that sounds novel. Well you very liekly will do these at the same time. Its getting your mind ready for walking for a long time. In the dirt. Without shade. Without a bathroom. Up hill both ways. With a backpack on. Weezing out a "hi" in sync with your arduous exhales to joyful passersby (Don't worry about rudeness; they know) Much like then running for time hiking for time isn't a bad idea. Yeah mileage is good too. Change it up what you focus on.
I guess here is where I am supposed to put what you'd expect to expect. Like a hike description or something. Well, there are plenty of those but I'll give you my slant.
I guess here is where I am supposed to put what you'd expect to expect. Like a hike description or something. Well, there are plenty of those but I'll give you my slant.
Half Dome.
Gloves with grip. I've seen blue and yellow ones. We watched a water bottle go tumbling down. What does that scare you? Well I don;t mean to discurge.
The "problem" with Half Dome is that it seduces regular folk who ought not to be doing much more than looking for their tv remote much less seeking outdoor, oxygen-sucking adventures. This isn't of course meant to say they shouldn't sometime get to the point of being able. It just that many people who don't plan for it, happen upon hiking it. "Hey, that sounds fun." Sure you can do it but you will physically pay for later. (So do those who actually do train for it.) Should you be scared? No, just ready.
On Half Dome.
There are lots of stairs. And then after that there are more stairs. Bring a water filter and a water backpack. Mix in a sports drink if you want. It's liquid after all (plus calories . . . I mean carbohydrates . . . I mean sugar)
