• Workout

    Treadmill Interval Workouts

    Have I mentioned several times already that I really like treadmill interval workouts? I wrote an article [HERE] in response to an article in Runner’s World recommending against doing treadmill interval workouts. Here’s a sample: They claim that in order to bail you need to push buttons, whereas on the track you just slow to a stop. Well, to make it apples to apples, I think you’d need to just stop moving your legs on the track to see what happens. Just kidding, don’t do that. When it comes to bailing, all you have to do is grab the handles and jump up on the frame. It takes a half…

  • Nutrition

    Protein Oatmeal Recipe DIY

    I’ve been eating this for quite some time, and have shared my protein oatmeal recipe with several of my friends and those I consult as a trainer. In fact, this recipe is one of the primary reasons that I use the protein that I do – BSN SYNTHA-6 Protein Powder. When you mix most protein powders into something hot, like this protein oatmeal recipe they tend to coagulate. The protein gels up like cooking an egg white and the taste is usually awful. The BSN proteins seem to tolerate the heat better. Just be sure not to actually boil it. I’ll explain the sequence I use below. Protein Oatmeal Recipe…

  • Training

    Anaerobic Threshold Training

    What is Anaerobic Threshold Training? From a paper at Rice University: The AT varies from person to person, and, within a given individual, sport to sport. Untrained individuals have a low AT (approximately 55 % of VO2 max), and elite endurance athletes, a high AT (approx. 80 – 90% of VO2 max). You can train your body to remove lactate better and to juice up the aerobic mitochondrial enzymes, thus raising the AT. There is some controversy involved, and in fact some scientists believe that there is no actual biological effect in anaerobic threshold training. Despite that elite athletes continue to train rigorously to increase their heart rate and the…

  • Workout

    Ice Climbing Training Upper Body [archive copy]

    Part One of an in-season upper body Ice Climbing training program. You should alternate this with Part Two. Since this is an in-season program we’re not going to try to get stronger. Ice climbing training should assist the primary activity of ice climbing, but not take away from it. Proper strength training would require you to take 3-5 days off from training to let the muscles recover fully before training again. This would take away from your outdoor climbing fun, since most of the week you’d be recovering, and in the long run the load would be too high. Begin with about 5-10 minutes of a light duty warmup to…

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  • Exercise

    Deadlift at Breck Rec

    I did a workout today at the Breckenridge Recreation Center CLICK HERE It’s just referred to as Breck Rec here. The main part of my workout was based around the deadlift today. Deadlift Video Here’s a video I managed to take of two sets in my deadlift workout today. I did them with my phone and you can see when I knocked my phone over after that first set. If you keep your eyes open you can see it happen. That aside, I had a really good workout and I went on to do squats, shoulder presses, and chin-up and pull-up exercises. For the deadlift I did a brief warmup…

  • Training

    Trail Running Microspikes in Winter

    I normally only wear trail running microspikes, like the¬†Kahtoola Microspikes while doing speed ascents on mountains, like Quandary or Grays, Colorado 14ers. The snow this year has been so soft, and the trails have been so slow, that I tried running in just plain lugged shoes, snowshoes [STORY HERE] and my spiked running shoes [STORY HERE]. A couple weeks ago the Spring Thaw finally arrived and after a couple of good damp snowfalls and a few days of sun the trails became more firm with a good surface for spiked running. Trail Running Spiked Running Shoes in Winter I was feeling really good on 19 February, so I took off…