Tag: treadmill

Treadmill Safety Tips

Treadmill Safety Tips

Treadmill Safety Tips Description

A recent high profile treadmill accident resulted in death. At the time of this writing, it’s unclear what exactly happened, and we might never know. In either case, it seems like a good time to share some of my own treadmill safety tips that I’ve developed from several years of riding one. I get in about 300 miles per year on a treadmill, in addition to the 1200 or so outside miles for my own training.

First of all, do not become distracted. If you are going to be reading or watching TV, please put it somewhere within peripheral vision of your feet and the belt. You should be able to see clearly where you are stepping in your peripheral vision. You also don’t want to be checking out the hotties or whatever else. Plan on not chatting, texting, or calling with your phone. If you’re using it for music, put it on the floor behind you with a playlist.

That brings me to the next of my treadmill safety tips. Wear Bluetooth headphones if you can. Don’t let your cords trail all over the place, possibly getting wrapped up in your feet, or around the handles of the treadmill.

Treadmill Safety Tips Video

[youtube https://youtu.be/0bj5J6jlRCg&w=640&h=360&rel=0]

Next, be sure you do not overcome, or circumvent the safety switch. There will assuredly be a quick release safety switch. It should attach to your belt or waist band at one end. On the other should be a magnet or sliding clip. If you fasten it to you on the one end, and the treadmill at the other, it will stop the belt quickly should you fall off the back. It shouldn’t allow you to stand on the rear roller.

Treadmill Safety Tips: Getting on and off

To get on and off, you should use the hand rails to support your weight fully and completely as you step on and off the belt. Watch the video for details, including slow motion. To get on, stand with your feet on the platform to either side of the belt. Be careful not to step on the belt or you could cause it to suddenly stop, throwing you off the back forcefully.

Raise yourself up with much of your weight supported on your hands on the rail. Step gently, already in motion, onto the belt. As your feet come up to speed and you feel confident that you are on track, lower your weight onto the feet. When your weight is fully on your feet, lift your hands off the rails into the walking or running position.

To get off the belt, reverse the process. Take your weight onto your hands on the rail and lift your center of gravity until your feet are barely taking any of your weight. Step one foot to the side of the belt on the platform. In the same step lift the other foot to beside the belt onto the platform.

Practice this at slow speeds first until you get the hang of it. Then you can progress slowly until you can do it quickly and immediately without conscious thought.

Treadmill Safety Tips Bonus

Do not do Tabata style treadmill training unless you’re an expert at all of the above. Even then, it’s quite dangerous to be hopping on and off a moving treadmill at maximum speeds in 20 second and 10 second interval bursts until fully fatigued. Do not do it. Please.

I posted this on Facebook as well: HERE

Barefoot Treadmill Exercise – Transition to Low Drop Shoes

Barefoot Treadmill Usage

If you’ve been reading articles like THIS ONE you’d be afraid of trying to transition to a low drop shoe. You might want to switch to a maximalist shoe. You might want to start using a minimalist shoe. One thing they tend to have in common is a low drop.

That’s when the heel is 0 to 6 MM or so above the toe, standing flat with your weight on the midfoot. Some variance exists in that number, but it’s a safe zone, since some traditional running shoes have drops in the 14 MM range. Now that I’ve made the transition to shoes in the low drop zone I can’t imagine going back.

Barefoot Treadmill exercise in the comfort of your own bedroom
Barefoot Treadmill exercise in the comfort of your own bedroom

In the video below, from my Facebook Page HERE I demonstrate a simple way to get on the treadmill and start walking barefoot. Be sure to check out the short video and watch me follow these steps.

  1. Set the treadmill to 6% incline to help prevent heel striking
  2. Set the treadmill to .5 MPH
  3. If that works, go up to 1.0 MPH
  4. Walk gently in the mid to forefoot area
  5. Grip the treadmill belt with your splayed toes
  6. Roll off your toes and bring your heel up consciously to the rear
  7. Don’t go too fast too soon
  8. Do not actually run

If you follow all those tips, you’re sure to make good progress in strengthening the arch and toes of your foot. This is instrumental in making the transition to a low drop shoe.

Barefoot Treadmill for Plantar Fasciitis

Yes, in my PREVIOUS ARTICLE I mentioned that using a maximalist shoe helped me to heal my plantar fasciitis, but barefoot treadmill exercises as mentioned above were just as important. A strong plantar fasciitis will go a long way in preventing injury. I recommend that you make a conscious effort in gripping and pushing off with your toes at a slow speed and moderate incline.

Barefoot Treadmill Exercise Video

Want stronger feet? Barefoot Treadmill Training might be the answer. Register if you want Inner Circle Access.

Posted by Seven Summits Body on Saturday, March 28, 2015

Treadmill Training for Hills

Why would anyone consider treadmill training for hills?

Here are some of my favorite reasons:

  • Recovery from injury
  • Meeting specific goals
  • Controlled environment
  • Weather
  • Time
  • Local terrain

Let me take a few minutes to examine each of these reasons or excuses for treadmill training for hills.

First of all is recovery from injury. I myself am currently in this group. About a month ago I went for a hike with some 18-20 year old guys I know, and we ascended Mount Royal in Frisco CO. It was fun, but then they all decided to run down and I, like an old man in denial, decided to keep up with them. I did set a PR, but part of that is that I rarely run down, deciding instead (wisely) to preserve my knees.

Hiking group at the saddle on Mount Royal in Frisco, CO
Hiking group at the saddle on Mount Royal in Frisco, CO

So now, yeah, my knees are thrashed. I took a few weeks off, tried to get back into running, but the trails I can get to easily are all up and down, and the downhill was killing me. My knees would never recover on those trails, so I’ll be doing some treadmill training for hills.

Why? The steady incline allows me to set vertical goals without having to endure the descent. This will allow me to maintain some mileage while giving my knees a chance to heal.

Second advantage to treadmill training for hills is that it facilitates meeting specific goals. If you have a goal that includes speeds, or elevation gains, or heart rate, it’s a lot easier to measure, monitor, and track on a treadmill. Need to go 3.0 miles at 5%? Just set it and forget it on the treadmill.

Anaerobic Threshold Training setup with Suunto Ambit 2S treadmill training for hills
Anaerobic Threshold Training setup with Suunto Ambit 2S on the handle of the treadmill

If your goal also includes a heart rate, such as with Anaerobic Threshold Training ARTICLE HERE you can set the watch up in view and then adjust your speed up and down to maintain your heart rate in the prescribed zone. That’s a lot harder to do outside.

Third, it’s a controlled environment. You can wear whatever you want, the incline can be as steady or varied as you want, the speed can be anything you want. There is a bathroom just down the hall. You can refill your water or supplement bottles all you want.

Fourth, is weather. Treadmill training for hills avoids a lot of the complications of the weather and time. When it comes right down to it, if you want to practice being completely and totally soaked and frozen, with sheets of ice on your pants, then it’s probably a lot of fun to go do that outside. But you can’t promise that you will be able to maintain your pace, distance, heart rate, or any of your other goals while struggling for survival.

Winter Trail Running Salomon Spikecross on snowcat tracks
Winter Trail Running Salomon Spikecross on snowcat tracks

Fifth is time. This is a big deal for a lot of people. Sometimes that awesome hill climb route is an hour or more away, You can’t really justify taking that much time out of your day when there is a treadmill in your own home, your own apartment complex, or the gym on the way to work.

Sixth, is local terrain. There are a lot of people who have contacted me with the sad fact that there are no hills in their area. There is a lot to be said for running 5 miles at 6% incline. You can’t really duplicate that experience with stadium running, which really does use very different muscles. For hiking that would be great, but not for running. Some people advocate hill repeats on a 50′ hill, if you have access to one. That might work great for sprint training, but it doesn’t quite duplicate that same type of endurance that 5 miles at 6% does. Treadmill training for hills solves that problem in a very handy, easy to find, easy to use method.

How to use treadmill training for hills

Vertical training protocols are the main focus of my book “Summit Success: Training for Hiking, Mountaineering, and Peak Bagging” and I really suggest you get one if you’re serious about planning a program around vertical goals. It takes you from “the couch” to nearly 4,000′ of vertical per week over a 16 week period, which I feel is a worthy goal for most anyone who is not used to hills.

Treadmill training for hills helped me ascend Orizaba quickly
Treadmill training for hills helped me ascend Orizaba quickly

While the book is specific to hiking, the goal charts include vertical and horizontal goals that you can also achieve through increasing the speed on the treadmill while running on it. That also means you can spend less time on the treadmill, since you’ll be moving twice or more as fast. In my own training I use a similar set of protocols.

Here is a sample of a treadmill training chart as used in the manual, adjusted for 4% inclination, rather than the goal incline of 15% used for hiking:

Week 5 6 7 8
Target Weekly Vertical Ft 1,130 1,255 1,395 1,550
Weekly Miles at 4% 5.349 5.943 6.604 7.338
Incline Miles Per Session (x4) 1.337 1.486 1.651 1.834

As you can see, if you’re a runner it’s really easy to get these miles in every week. If you’re a beginning runner it shouldn’t be too hard either.

I wanted to introduce you to the idea of treadmill training for hills, and give you a few of the best reasons for doing it. I also wanted to show you an example training goal chart, modified for running from my training manual.

In an upcoming article I will explain how to adjust all the charts in the manual for running, rather than hiking, and talk a little bit about using VAM for training goals.

VAM is the abbreviation for the Italian term velocità ascensionale media, translated in English to mean “average ascent speed” or “mean ascent velocity”, but usually referred to as VAM. — WIKI

Thanks, and let me know if there are any questions or things I did not explain adequately.

Treadmill Training for Hills in my own garage
Treadmill training for hills in my own garage

Trailrunning Week in Photos

On Monday I ran on the Bonneville Shoreline Trail in Utah along the foot of the Wasatch Mountains East of Utah Lake near Orem Utah. I did 7.92 miles and 250′ vertical after my 7+ hour drive from Colorado.

Bonneville Shoreline Trail overlooking Utah Lake. Local say BST.
Bonneville Shoreline Trail overlooking Utah Lake. Local say BST.
Movescount Stats for my BST Run on Monday
Movescount Stats for my BST Run on Monday

The next two days, Tuesday and Wednesday I did an Incline Treadmill workout and a couple Stairmaster Stepmill workouts. I forgot to bring my whiteboard home with my stats on it, but the Incline Treadmill was:

Time: 30:01
Distance: .548
Incline: 30%
Elevation Gain: 868.03′
Average MPH: 1.095
Average Pace: 54:46
Vertical/Hour: 1735′
Vertical/Minute: 28.92′
VAM: 528.9

Console Report from my Incline Treadmill workout on Tuesday
Console Report from my Incline Treadmill workout on Tuesday

If I remember correctly I got in over 2500′ on the Stepmill, and next time I’m in Utah I’ll get it updated here.

On Thursday I went up to the Saddle on Mount Olympus, the iconic peak prominent on the East side of the valley near the large REI store. I tried going up the gravel chute scramble to the summit, but was going two steps up and three steps back so decided that a trip to the Saddle was a good workout and returned down. I’m glad I did. That first half mile down was really hard on my knees. 5.89 miles and 3700′ of vertical.

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Movescount Stats from Mount Olympus in Salt Lake City
Movescount Stats from Mount Olympus in Salt Lake City

That same afternoon then I returned to Colorado in a thunderstorm with lightning bolts hitting the peaks around Avon and Vail.

On Friday Morning I went out for a trip up Mount Royal, one of my favorite local steep ascents up the anvil-like prow overlooking Frisco Colorado Main Street. The trail was still under a lot of snow. It’s been a very cool wet spring here with lots of snow. An avalanche swept through the trees just left of the trail and covered an intersection and I ended up on the very steep avalanche debris and had to work hard to avoid postholing. When I neared the saddle I realized I was in the wrong drainage and tried to go over and through the trees but between the steep rough terrain and the deep snow between the pines I descended and then found the correct trail. I followed it up for a bit but then had to bail after postholing in steep wet slush like a snowcone. I did 3.34 miles and 1286′ vertical.

Avalanche debris on Mount Royal in Frisco CO
Avalanche debris on Mount Royal in Frisco CO
Snowy trail weaving through the trees on Mount Royal by Frisco CO
Snowy trail weaving through the trees on Mount Royal by Frisco CO
Knee deep post holing tracks on Mount Royal snowcone snow
Knee deep post holing tracks on Mount Royal snowcone snow
Movescount Stats for Mount Royal in Frisco CO
Movescount Stats for Mount Royal in Frisco CO

I kind of felt like that wasn’t quite workout enough, and was going to go for a cycle ride that Friday Evening but decided to go for a second run up the Keystone Gulch Road, one of my favorites. I wanted to go pretty fast overall, in spite of my cold (got a cold from a traveling relative that really packed up my lungs and sinus) and sore knees from Olympus (actually since a pavement run a few weeks ago my knees have been a bit troublesome). I ended up with 1.46 miles and 120′ vertical.

Keystone Gulch Road Fast Run on Friday Evening
Keystone Gulch Road Fast Run on Friday Evening

The next day, Saturday I set a goal of 10 miles and I was curious about the Aqueduct Trail going from a pond crossing about a half mile up the road around to The Ranches subdivision above the golf course and stables. That was a blast. After bushwhacking around some snow, I was on singletrack going very quickly for a while in the area before the houses. Eventually the track gently ascended a hill about where I thought you might cross over back on top of the ridge overlooking the Gulch but it was all under water. I skirted it slowly for a while but then decided it was going to go on forever and returned to the gulch road. I came across a couple of mountain bikers who reported seeing a bear along the singletrack on their way so I took out my earbuds and took off the sunglasses just in case. At the road I headed up to a little ways past the 2 mile marker, having to leap across a 2′ runnel of water crossing the road swiftly entering the creek. I returned to the crossroad trail head with 10.21 miles and 700′ vertical gain.

Keystone Gulch 10 mile run from Saturday via Movescount
Keystone Gulch 10 mile run from Saturday via Movescount
The Aqueduct pipe and trail along the cliffs heading toward the Stables at Keystone Resort
The Aqueduct pipe and trail along the cliffs heading toward the Stables at Keystone Resort
Singletrack trail near The Ranches overlooking the River Run Golf Course at Keystone Resort
Singletrack trail near The Ranches overlooking the River Run Golf Course at Keystone Resort

I ended up with 29.368 miles and 6824.03′ of vertical for this week. Add in at least 2500′ of ascent via Stairmaster and that’s over 9000′ of gain for the week. In spite of my achy knees and stuffed lungs and head. It was a great week.

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 of a second. – Stay Injury Free on the Treadmill (SevenSummitsBody on Blogger)

I also discuss a few treadmill form tips and how to stay motivated and beat boredom if you want to go read that article.

treadmill interval workouts on an Incline Treadmill
Treadmill Interval Workouts on an Incline Treadmill at 5 AM while the family sleeps – 2013

Back to Back Treadmill Interval Workouts

That’s what I did today, March 27, 2014. First I got on the treadmill set at 3%, did about 15 minutes of warming up at up to about 4.5 MPH (MPH easier to use on treadmills than Pace). I did a test interval of a few minutes at 6.0 MPH followed by walking at 4.0 MPH. Keep in mind that my treadmill is at 9,400′ and that I’m 54 years old. My 100% HR (based on the 220-AGE formula) is 166 BPM. I did two Anaerobic Threshold workouts already this week [EXPLANATION] and one 75% zone workout. I am not recovered from those. That will explain a little bit about the numbers to come.

After my warm-up and cool-down I did an interval of 6.0 MPH followed by 4 intervals at 6.6 MPH. I was using a very simple 1:00/1:00 pattern. A minute high and a minute low. I stayed low then for a few minutes, since I hit my 100% level and needed a short break. I prefer a bit of flexibility which is why I don’t program in an interval training session in the presets.

I then did 3 intervals of (1:00 @ 6.8 / 2:00 @ 4.0). That’s one minute at 6.8 MPH and two minutes at 4.0 MPH. I walked most of the lower speed rests for these last three. At that point, my last glance at the treadmill was that I had gone just under 50:00, like 49:34 and 3.668 miles. I accidentally pulled the safety magnet off the console and it zero’ed out and stopped. Dang. I hate that. I need to superglue the magnet on. Drat. So I rounded it to 49:00 and 3.7 miles for my stats.

I raised the deck on my NordicTrack Incline Treadmill to 32% and began walking at 2.0 MPH. Immediately I realized something was wrong and I was running at what I guessed was about 4.0 MPH. At 32% that’s running. Try it and see. Anyway, I checked the readout and it said I was going 2.0 MPH. I slowed it to 1.0 MPH but still was running at 4.0 MPH. I stopped it and continued running as the belt kept moving. Then I unplugged the treadmill to reboot. This happened before once. The controller forgets to add tension to the motor so it’s nearly freewheeling at a very steep angle.

After the reboot everything was back to normal so after a too-long delay I got it up and running and began to walk on that steep incline at 2.0 MPH. Averaging 2.0 MPH at 32% is approximately 1000 VAM. My primary goal right now is Elbrus Race 2014 so working the VAM is essential to my training. [CLICK HERE] for an explanation if you’d like to know more.

After 9:00 @ 2.0 I did 1:00 @ 1.0 MPH. That’s a very long interval, but when I’m on a mountain I like going for as smooth and long of a pace that I can. Then I did 6:00 @ 2.0 / 1:00 @ 1.0 MPH. Getting a little shorter there but I was feeling pretty beat from my previous running interval. Finally I did 5:00 @ 2.0 / 2:00 @ 1.0 to finish. It felt good. One of my secondary goals was to get as close to 1000 VAM as possible. That’s why I was doing the really long intervals at 2.0 MPH.

I hung out for a bit cleaning up before I turned off my Suunto Ambit2 S Heart Rate Monitor and plugged it in for the stats. I spent quite a bit of time just under my 100% Heart Rate Zone. Do not do this! Unless of course you know for sure you can. The 200-AGE formula is just a starting point for average cardio training people to start with. When I’m rested I can spend time at 110%. I am guessing my actual Anaerobic Threshold to be around 166. I will get the blood test sometime but it’s much more difficult than it needs to be in CO. In UT it was a piece of cake and I didn’t take advantage of it while I was there. Maybe on a business trip…

Back to Back Treadmill Interval Workouts - stats on Movescount
Back to Back Treadmill Interval Workouts – stats on Movescount

I used my Incline Treadmill Calculator [HERE] to get my stats from the back to back treadmill interval workouts.

Treadmill Interval Workouts March 27 #1:

Time: 49:00
Distance: 3.7
Incline: 3%
Elevation Gain: 586.08'
Average MPH: 4.531
Average Pace: 13:15
Vertical/Hour: 718'
Vertical/Minute: 11.96'
VAM: 218.7

Treadmill Interval Workouts March 27 #2:

Time: 24:00
Distance: .728
Incline: 32%
Elevation Gain: 1230.03'
Average MPH: 1.82
Average Pace: 32:58
Vertical/Hour: 3075'
Vertical/Minute: 51.25'
VAM: 937.3

Treadmill Interval Workouts for You?

So now that I gave you all of this information about my own treadmill interval workouts, how does it relate to you? What information can you get from my examples?

  • Warm Up and Cool Down Sufficiently
  • Be ready to change gears in a heartbeat if needed
  • Get enough rest in the lower speed phases of your intervals
  • Mix it up with different inclinations and speeds
  • Set targets and goals that apply to your larger goals
  • Do a variety of training protocols over the weeks
  • Be sure to keep your eyes open to the big picture

I’ve been doing different types of treadmill interval workouts depending on my current goals, on what altitude I’m at, and what kind of treadmill I’m on. It also depends on what my previous workouts were that week as well as what workouts are coming up in the next week.

Don’t be afraid of these workouts. They’re as easy or difficult as you want to make them. Start out slow and work your way up. Remember that most of the running information you find on the internet, deep down inside, is meant for people running 7:30 miles. If that doesn’t apply to you then sort through it and find what you need and make it work for you.

If you have any questions, comment here or on my Facebook page. I’m happy to offer little suggestions or advice, and if you subscribe to the blog (little box to the upper right) you’ll get notices whenever I post a new article here.

Interval Training is perfect for the stop and go nature of rock climbing
Interval Training is perfect for the stop and go nature of rock climbing

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 amount of time they can tolerate being on the edge of failure. This is also called Lactate Threshold, or the exertion level at which your body switches between the aerobic and anaerobic energy production systems. As a generality the aerobic system is good for hours and hours of effort. The anaerobic system is only good for a short period of time, possibly only minutes, depending on the biology and genetics of the athlete.

Anaerobic Threshold Training setup with Suunto Ambit 2S on the handle of the treadmill
Anaerobic Threshold Training setup with Suunto Ambit 2S on the handle of the treadmill

There are some tests to determine your heart rate at your Lactate Threshold, but I haven’t had one. I plan to this spring season so I’ll update this and more when I get there. From other common calculations my standard Max Heart Rate is 166 (220 – 54). I’m going to use 166 BPM as my estimated Lactate Threshold then. This is greatly flawed by the way. Don’t do this. I know for a fact I can spend a few minutes at 180+ BPM. I can spend about 30 minutes at 170+ BPM. I eagerly await that test. For your own purposes get the test. Some college sports clinics offer them for less than $150. If you’re a student even less. If you want to proceed anyway and hope for the best, be dang sure you have an awesome aerobic base first.

A session of Anaerobic Threshold Training:

My goal for this session is to spend about 30 minutes on a treadmill keeping my heart rate hovering around 146 to 149 BPM. That’s about 90% of my calculated MAX Heart Rate and 90% of my Estimated Lactate Threshold. Keep in mind that either number you go with is fairly severe for the average athlete. Not that I’m being all superior or anything, but I don’t want to get any messages or comments about strokes and heart attacks. If you can’t do a half hour at 75% or 85% you sure don’t want to try to go at 90% for any length of time.

I’m going to use a treadmill because it’s really easy to adjust the pace as needed to ride that fine line of Lactate Threshold. I used the Suunto Ambit2 S HR Watch which I received from an Instagram contest entry last Spring. I’ve grown to like it and have been using it in preference to my Polar RS800 I used to use. The Suunto has adequate Recovery Time estimates that help me plan my workout schedule.

Treadmill Display after my Anaerobic Threshold Training session
Treadmill Display after my Anaerobic Threshold Training session

I got on and spent about 20 minutes warming up gently at first and then increasing the speed until I got into the upper 140 BPM range. With the watch set on the handle right in front of my face it was easy to keep an eye on it without having to lift my wrist every few seconds. As you can see in the screenshot below I was able to keep my HR in that Zone pretty well level. I wanted to hit 5 miles in 60 minutes as a side goal. I recommend that if you’ve never done this before don’t set a mileage goal. You might be disappointed. Running at 10,000′ of elevation while holding your Heart Rate at 148 BPM is tough enough without adding in all kinds of other distractions like speed and distance goals.

Movescount statistics from my Anaerobic Threshold Training Session
Movescount statistics from my Anaerobic Threshold Training Session

You might not have any issue with elevation, but even so, you’re probably used to drifting in and out of different Heart Rate Zones during a workout and being locked into one might give you fits. After you’ve done this a bit then you can start to set mileage and speed based goals. And that is actually one of the primary reasons for Anaerobic Threshold Training. If you cross fully into the Anaerobic Training Zone you will have only so many minutes left at that speed and you’re done. This is what gets a Tour de France rider into that final sprint. You ration your sprinting and use it in bursts saving for the big one. In fact I found a lot more articles about Anaerobic Threshold Training for riders than for runners. They love that power meter.

Incline Treadmill Calculator Results from my Training Session
Incline Treadmill Calculator Results from my Training Session

So our goal in this training is to ride that 90% line for as long as you can. Ultimately you work your way up to riding that line for the duration of your event. You try to keep your Heart Rate below your Anaerobic Zone until the end and then you cut loose with energy in reserve to maximize your sprint. It’s quite common for someone in a race to spend their Anaerobic Reserves at the starting line and burn out way to early.

My current training goal is Elbrus Race 2014 so I am working up to 3 hours. During that time I will slowly increase in speed and efficiency, as would you if you choose to train this way. In past years I trained somewhat haphazardly going for max speed and max distance and max elevation gained training. I burned out rather quickly since I spent too long in that Anaerobic Zone and it was unstructured. Last year, for Elbrus Race 2013 I changed my training drastically and stayed at a much lower Heart Rate during training and I did finish the race. My protege Todd Gilles came in 3rd place, which was quite satisfying.

It has taken me a few weeks to work this out and get to the point where I could sustain that level of effort for that period of time and work out the technique of adjusting the treadmill to accommodate my Heart Rate Zone target on the fly. Supposedly there are some treadmills that will do this automagically, but electronics being what they are, and treadmill manufacturers not taking things as seriously as we do I can’t imagine great success with that. I suppose a drift of 10 BPM over the course of 5 minutes would be quite acceptable to them. We want nearly instantaneous response to our Heart Rate. This is best done by hand.

Give it a shot if you dare. If you are ready to ride that 90% line and make it work. Please be careful though, okay?


I just published a new article for my elite athletes training for Elbrus Race 2014 using Anaerobic Threshold Training as the base of this training cycle: [CLICK HERE]

Slower cardio base training is a key element of my Couch to Colorado 14er Program. Build that cardio base and test it on a 4000 meter mountain. [CLICK HERE]

 If you want any help in your own training, check out my Consulting Programs. I’m available to get you where you want to be. [CLICK HERE]

Update: In discussing this with my Facebook Page it became obvious that I need to add in a disclaimer. This is a very technical specific way of training. If you do not already know that you should be training this way, and understand why, it’s probably not a good idea to just sporadically do it without a good reason.