Tag: Elbrus Race 2013

Phase One Training Protocols for Elbrus Race 2013

This is a great workout to prepare for the hiking season too!

This first phase of training is four weeks, and builds a base for the rest of the training.

Stairmaster Stepmill
Stairmaster Stepmill Training

1) strive for 4,500′ of vertical per week

You can break this up just about any way that makes sense, but at least 2,500′ needs to be outside and it’s better if it’s like 3 x 1,500′ though it can vary depending on conditions available.

Stairmaster – is great and about the right inclination, or angle of ascent, for Elbrus Race training. Work at 75 steps per minute at this level. 20 minutes at 75 s/m = 1000′
Incline Treadmill – set at 28% and strive for 1.8 mph. 20 minutes at 28% and 1.8 mph = 890′
Incline Ellipticals – while this is great training for your legs, I can’t recommend including this in your weekly vertical targets. None of them have you using anything close to your full bodyweight, and it’s not directly proportionate. If you want to, you can use them as a warm-up for strength days.
Jacob’s Ladder – Far out. Excellent. Not quite directly applicable to climbing Elbrus, but a great workout. If you move at 60 feet per minute (on the gauge) you’ll do 1200′ in 20 minutes.

Using a jacobs ladder
Jacobs Ladder training

2) Strength Training 2x per week

Try to do the following two sessions per week for this phase of training. Any weight = whatever you can manage for the whole set/rep session. This could be as low as one 45 lb bar, or level 3 on a selectorized machine or tower. You want a good solid burn, but recoverable.

Deadlift: 4 x 25 any weight
Squat: 4 x 25 any weight
Bench Press: 4 x 25 any weight
Lat Pulldown: 4 x 25 any weight
Hanging Leg Lift or Knee Raise: 6 x 15
Roman Chair Ab Curl: 4 x 25
Back Hyper Extensions: 4 x 25 – if too easy hold a plate

Set of 25 Hanging Knee Raises

httpv://youtu.be/f7QPEx6D5xc

3) Leg Speed 2x per week

Do “Mountain Climbers” shooting for fast feet. You can do this either before or after your “running” sessions. If done on strength sessions, do first. If you’re using this as a hiking workout then you can skip the Mountain Climbers unless you’re already in excellent general condition.

Weight Training Deadlift
Weight Training Deadlift

Anyone wanting to participate in Elbrus Race 2013 and not knowing where to start, here’s a great set of goals to get you through the first one third of your available training time. Go for it. Be the best you can.

Video Collection: Training in Colorado

I’ve been in Colorado most of the past month, and training for Elbrus Race has been my primary goal. I’ve had to adjust slowly to the training effect from being above 9,000′ for all of my training. That’s good for me. I hope.

I’ve been doing strength training at the Breckenridge Recreation Center.

I’ve been trail running, as in this clip from Keystone Gulch Road.

Especially on steep trails, like Mount Royal overlooking Frisco, Colorado.

And I’ve been to the top of Quandary, a Colorado 14’er, a couple of times.

I’m having a blast, and watching my fitness improve almost daily. I’m hoping to do great at the Elbrus Race 2013.

Elbrus Race 2013 Itinerary

I have been curious about the Elbrus Race 2013 Itinerary since 2010. At that time I did the Qualifier in spite of having to squeeze my cheeks together from intestinal illness. I did qualify, but had to see the event doctor the morning of the Race, and was medicated and pulled out. I have been wanting to go back for the last few years. In 2011 there was no race, as the area was closed. In 2012 I had already booked an event the week of the race. I did not see the announcement with the schedule in time to put it on the calendar in time. Instead I ended up going to Russia a couple weeks after.

the elbrus race 2013 itinerary will require me to show up fully trained
Running in crampons to Camp Muir on Rainier in 2010 when I was training for Elbrus Race

This resulted in my book “Elbrus, My Waterloo” [available on Amazon]. The quote below is from my second acclimatization hike, to Pastukhova Rocks, about 3,000′ above the Barrels Huts. I did not go fast enough to Qualify, missed it by 16 minutes, but I wasn’t training that way in 2012.

The conditions reminded me of the Muir Snowfield on Rainier in September. Open crevasses in the middle of the snowcat trail, water running over gravel-dusted ice with a layer of slush, bare dirt hills at 40% or better grade with waterfalls running down them…
The trail angled just to the left at Pastukhova Rocks, which seemed quite bare this fall. I had set a goal of hitting the Rocks at 1:00 PM, and I made 1:06. Amazing, 2:13 from the Barrels, but I was beat and empty. I didn’t want to take any more time out than I already had leaning over my poles to pant every hundred steps on the way up. Yes, I was counting. — Elbrus, My Waterloo

Training for the Elbrus Race 2013 Itinerary

I had a couple years in which I’d experimented with lower intensity work. I had some kidney and gall bladder issues to deal with. I had some problems at work to deal with. After I returned home from Aconcagua I did some experimenting with a hybrid training program based on my training for Elbrus Race. I attribute my success on Orizaba, and later on Carstensz, on my revised training. When I recently saw that the Elbrus Race 2013 Itinerary was pretty much the same as the itinerary they used for 2010 I was quite happy.

Training for the Elbrus Race 2013 Itinerary with Trail Running
Trail Running Preparation for the Elbrus Race 2013 Itinerary

Over the next few months I’ll put up some more of my thoughts about training and preparing.

VIII international Elbrus Race 2013 program :

Date Days Day’s program
15.09.2013 day 01 Flight arrival to Min Vody. Transfer to Baksan Valley, Azau station. Accommodation in the Hotel Elba.
16.09.2013 day 02 Acclimatization walking nearby. Accommodation in the Hotel Elba.
17.09.2013 day 03 Transfer to Azau lift station. The opening of the competition. Going up to refuge “Barrels” ~3710m. Night at refuge “Barrels”
18.09.2013 day04 Qualifying speed climb from Barrels hut to the Pastukov rocks, 4800 m.
19.09.2013 day 05
(full moon at 15:00 pm)
Relax day. Night at the refuge “Barrels”
20.09.2013 day 06 Speed Climb of Mt. Elbrus West 5642 m. “Classic” from hut Barrels (3710) &“Extreme” from Azau 2400m Descent from Barrels to the Valley
21.09.2013 day 07 spare day for the Race or Awards Ceremony at the morning & The farewell party at the evening
22.09.2013 day 08 Transfer to airport. Flight from Min Vody..

If you’d like to read the Elbrus Race 2013 Itinerary for yourself, or want more information [CLICK HERE]