Is a Tri Program right for me?

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2009-08-03 11:20 AM

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Subject: Is a Tri Program right for me?
I am a rappeller and rope climber looking to get in better shape cardio-wise.  I do a lot of big wall rappels and climbs like El Capitan (2650') in Yosemite and El Sotano de las Golindrinas (1150') in SLP Mexico.  I'm using a ropewalker system to climb the rope whose basic movement is like climbing stairs.  I've been in the bodybuilding world for a few years now and have made some awesome strength and muscle gains.  Now the cardio is my limiting factor on how fast I can do the climbs.  I'm ready to take it to the next level.   

So I'm looking at Tri programs because they are a longer duration event.  Most of my trips are several days long and I'm climbing rope everyday or most days.  I have big trips coming up in December and July and would like to train to reach peak performance at these times.  I do a decent amount of biking and 15 miles is no problem for me right now.  I don't run at all, but can do 45 minutes LISS on the elliptical.  I have precious little swimming experience, but my gym does have a pool, so I can learn.  I'd be fine with all bike, but realize the Tri programs train all 3.  Right now I spend 5-7 hours a week training (mostly lifting).  In the past I've just thrown in a few extra elliptical sessions the month or so before a big trip.  I know a great deal about eating and lifting to gain muscle, but not much at all about the cardio training side.   

What should I be looking for in a program?  What kind of program would you recommend for my goals?  Is Tri training where I should be? 



2009-08-03 11:27 AM
in reply to: #2324040

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Subject: RE: Is a Tri Program right for me?
Well I'm no expert... but honestly tri training doesn't sound right for you.

Now, I bet running (you said you did no running) would be good for you. As you stated that cardio is your limiting factor.

Gosh, running stairs or hills... oh yeah... HILLS... will get that cardio up to par.

The elliptical is probably not going to get your cardio where it needs to be... so get on the treadmill and run.

Also, you can get injured running... pretty easily if you up your miles too quickly. Get proper running shoes and up your mileage by 10% per week.

BTW- Swimming isn't going to do you any good. The amount of effort you would have to put into learning how to swim and then swimmign laps... will not carry over to climbing for cardio fitness. Most swimmers aren't that good at running.

Cycling is OK... but really running is where you will see your most gains cardio wise.


So... if I were you, I would look for a couch to 5K program... and then work your way up to 10K's... half marathons and a full marathon. If you can run for 26.2 miles your cardio should be pretty good.





Edited by KSH 2009-08-03 11:28 AM
2009-08-03 11:34 AM
in reply to: #2324040

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Subject: RE: Is a Tri Program right for me?

I'm no expert either, but I dont think you'll find many climbing experts and how to gain fitness for climbing here...theres gotta be a climbing forum out on the internet world.....

my guess is swimming/biking/running will do little to benefit you, for what you want and I would *think* if you wanted to get faster at climbing you would climb more.

 

2009-08-03 11:35 AM
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Subject: RE: Is a Tri Program right for me?
What muscle groups do you depend on most for climbing?

Swimming builds endurance and strength in your arms and shoulders. Running works your legs but is more hamstring focused. Cycling builds legs but is more quad focused.

2009-08-03 11:35 AM
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Subject: RE: Is a Tri Program right for me?
Verti-gal - 2009-08-03 10:20 AM
Is Tri training where I should be? 



I've never done pure aid-climbing like that and honestly haven't done a lot of multi-pitch protected ascents/descents while in very good tri shape. But I have guided some pretty fit triathletes on alpine scrambling type stuff and I honestly do not think the fitness translates well to climbing and especially not the type you are doing.
2009-08-03 11:51 AM
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Subject: RE: Is a Tri Program right for me?
Have you spent any time on a Versa Climber.  Not very exciting, but it is a great workout and would hit the muscles for climbing.

2009-08-03 12:17 PM
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Subject: RE: Is a Tri Program right for me?
NorthernNewbie - 2009-08-03 12:51 PM Have you spent any time on a Versa Climber.  Not very exciting, but it is a great workout and would hit the muscles for climbing.


x2
2009-08-03 1:43 PM
in reply to: #2324040

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Subject: RE: Is a Tri Program right for me?

Thanks for the input everyone. 

With the climbing I do its all quads and hamstrings, very similar to climbing stair.  It's caver climbing, not rock climber climbing.  There's an ascender attached to your left knee and right foot and a bungee between them.  There's very little upper body to the climb, they way I climb I use just enough to hold myself upright to the rope.  In this kind of climbing its all one pitch free drops.  This is what the system looks like http://www.howiesharnesses.com/catalog/popup_image.php?pID=98&osCsid=a69bd487f26bfd4a7c0a1a3c6fc6fa6c 

I do have a continuous loop of rope in the back yard to climb (kinda like a gerbil wheel) but need a rope tender there to montior the friction so I can climb.  The AL heat is also a factor right now, so while I definetly want to incorporate climbing in the routine, it can't be my soul workout.  I normally go to the gym to workout at lunch and maybe go for a bike ride in the evening.  The Versaclimber is a good idea, but there is no gym around me with them and they are very expensive. 

For most people in this sport their rope climbing is their workout for the week.  The ones who are really good have other cardio hobbies, like biking or running.  I'm on a lot of the forums there but none of them get specific with training programs, meal plans or that type of thing.  And in my experience I've seen very little talk of climbing technique on the forums, its more about what gear you have, where you went and where your next trip is to.  

Is running the best way to build up my cardio?  Will biking give me the same benefits? 

Looking at the couch to 5-k agressive program does is matter what the cardio is each day if the minutes and intensity level are there?  Would it hurt the program to go from running to biking to climbing for the different workout? 

2009-08-03 3:43 PM
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Subject: RE: Is a Tri Program right for me?
Verti-gal - 2009-08-03 12:43 PM
Is running the best way to build up my cardio?  Will biking give me the same benefits? 

I would recommend road cycling. You'll get cardio training. You can do it for a long time without wear/tear on your body, which IMO makes it ideal for weight loss and would directly benefit your climbing. It will make your legs very strong in terms of endurance which seems important for what you're doing. It's also good for hot weather thanks to the wind.
2009-08-03 4:37 PM
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Subject: RE: Is a Tri Program right for me?
breckview - 2009-08-03 3:43 PM

Verti-gal - 2009-08-03 12:43 PM
Is running the best way to build up my cardio?  Will biking give me the same benefits? 

I would recommend road cycling. You'll get cardio training. You can do it for a long time without wear/tear on your body, which IMO makes it ideal for weight loss and would directly benefit your climbing. It will make your legs very strong in terms of endurance which seems important for what you're doing. It's also good for hot weather thanks to the wind.


While each person is different and I know nothing about climbing... I can say that running, for me, provides me the most ROI in the cardio department.

I can ride hundreds of miles, but then try to run a mile... and get a side cramp if I haven't been running.

That's just me. I have found that my run fitness does translate to cycling rather well, but not the other way around... at all.

2009-08-03 5:15 PM
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Subject: RE: Is a Tri Program right for me?
breckview - 2009-08-03 4:43 PM

Verti-gal - 2009-08-03 12:43 PM
Is running the best way to build up my cardio?  Will biking give me the same benefits? 

I would recommend road cycling. You'll get cardio training. You can do it for a long time without wear/tear on your body, which IMO makes it ideal for weight loss and would directly benefit your climbing. It will make your legs very strong in terms of endurance which seems important for what you're doing. It's also good for hot weather thanks to the wind.


I'd both ride and run, but overweight on the riding for the body wear and tear as you pointed out.

2009-08-04 11:24 AM
in reply to: #2324040

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Subject: RE: Is a Tri Program right for me?
Biking is the way I prefer to go but it sounds like running would do me some good.  I normally stay away from running because of the wear and tear on the hip and knees.  My husband used to run and doesn't want me putting that kind of stress on my body, so we mostly bike. 

I found the beginner cycling program http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1671 which looks like a good start.  DH looked at it last night and said its way too complicated for him, but he'll follow my pace on the rides we do together.  I prefer the structure and goals, he just wants to get out and ride.  A Suunto is on my list of things to get for my outdoor adventures and they have a bikepod which I can use to track my rides. 

Are there any other programs out there that would be mostly bike and a little running? Or maybe I could subsitite the climbing for running.  What would I need to design my own?  Working out in the right HR zone may be an issue with biking, I tend to be at 170-180 bpm climbing, I'm not normally that high while biking, but can probably get there if I'm making a conscious effort.  I know can get that on the elliptical if I turn it up to max resistance and really push it.    
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