Getting back in shape after a full season layoff

How do you prepare for the rigorous physical requirements of high elevation adventure? Strength and endurance are key, but are only part of a more complex equation. How do you prepare for changes in altitude, exposure, diet, etc.? How do you mentally prepare? Learn from others and share what you know about training in advance for outdoor adventures.
User avatar
bobby49
Topix Expert
Posts: 846
Joined: Sat Nov 11, 2017 4:17 pm
Experience: Level 4 Explorer

Re: Getting back in shape after a full season layoff

Post by bobby49 » Wed May 13, 2020 2:34 pm

RSC wrote:
Wed May 13, 2020 12:58 pm
This sounds like it would be helpful for me as well. Downhills are currently a weak point for me.
bobby49 wrote:
Wed May 13, 2020 10:19 am
... with their feet pointed slightly bowlegged to improve balance.
Does this mean that the toes are pointed in (pigeon-toed) or pointed out (duck-footed)?
Slightly outward. You have better balance that way.








User avatar
RSC
Topix Acquainted
Posts: 26
Joined: Wed Feb 07, 2018 6:51 pm
Experience: Level 2 Backpacker
Location: Sierra Nevada foothills

Re: Getting back in shape after a full season layoff

Post by RSC » Wed May 13, 2020 3:24 pm

maverick wrote:
Wed May 13, 2020 2:28 pm
Downhills are currently a weak point for me.
Hi RSC,

Read: http://www.highsierratopix.com/communit ... =19&t=4067 :nod:
Thanks, maverick. Lots of good information to digest here.

User avatar
RSC
Topix Acquainted
Posts: 26
Joined: Wed Feb 07, 2018 6:51 pm
Experience: Level 2 Backpacker
Location: Sierra Nevada foothills

Re: Getting back in shape after a full season layoff

Post by RSC » Wed May 13, 2020 3:26 pm

bobby49 wrote:
Wed May 13, 2020 2:34 pm
RSC wrote:
Wed May 13, 2020 12:58 pm
This sounds like it would be helpful for me as well. Downhills are currently a weak point for me.
bobby49 wrote:
Wed May 13, 2020 10:19 am
... with their feet pointed slightly bowlegged to improve balance.
Does this mean that the toes are pointed in (pigeon-toed) or pointed out (duck-footed)?
Slightly outward. You have better balance that way.
Thanks, bobby. Makes sense.

User avatar
bobby49
Topix Expert
Posts: 846
Joined: Sat Nov 11, 2017 4:17 pm
Experience: Level 4 Explorer

Re: Getting back in shape after a full season layoff

Post by bobby49 » Wed May 13, 2020 3:40 pm

Thank the old Sherpa guide.

Nine of us were trekking to Mount Everest Base Camp. Back in those days, the road didn't go very far, so we had to trek over five ridges and valleys to get there. By about the second or third one, many of the trekkers were getting very sore knees and didn't think that they could continue. Then the Sherpa (Anu Sherpa of Namche) showed us the trick. Soon later, we had all learned how to do it, and life became easier.

That's the trouble with our trails in the Sierra Nevada. You can never find a Sherpa when you need one.

User avatar
CAMERONM
Topix Regular
Posts: 274
Joined: Thu Jul 02, 2015 10:04 am
Experience: Level 4 Explorer
Location: Los Angeles
Contact:

Re: Getting back in shape after a full season layoff

Post by CAMERONM » Wed May 13, 2020 9:38 pm

I spend about 45 minutes running up stairs, and walking back down quickly but gingerly to not stress the knees. I had to stop serious running in my 20's, but some reason I can tolerate the stairs. The stairs give me both leg strength and cardio, which is missing since the pools closed, and they are a very efficient use of time. I think the trails are opening this week, so finally I can also do some long days. Challenging times.

User avatar
MountainMinstrel
Topix Expert
Posts: 428
Joined: Wed Jul 19, 2006 7:09 pm
Experience: N/A
Location: Sonora

Re: Getting back in shape after a full season layoff

Post by MountainMinstrel » Sat May 16, 2020 12:05 pm

Actually I think it is the Lipitor (atorvastatin) that I was recently put on. I'm going to see if my dr can change it to something else, or even better eliminate it entirely as I am just barely in the high cholesterol range.
Just an old musician who loves the Mountains.

User avatar
freestone
Topix Expert
Posts: 837
Joined: Fri Nov 11, 2005 9:42 pm
Experience: Level 1 Hiker
Location: Santa Barbara
Contact:

Re: Getting back in shape after a full season layoff

Post by freestone » Sat May 16, 2020 3:05 pm

MountainMinstrel wrote:
Sat May 16, 2020 12:05 pm
Actually I think it is the Lipitor (atorvastatin) that I was recently put on. I'm going to see if my dr can change it to something else, or even better eliminate it entirely as I am just barely in the high cholesterol range.
Ask your doctor about getting a coronary calcium scan done (its a non invasive CT study of the heart). The logic is if you do not have coronary artery disease then there is no need to be on statins.
Fram...

User avatar
rlown
Topix Docent
Posts: 7538
Joined: Thu Oct 25, 2007 5:00 pm
Experience: Level 4 Explorer
Location: Wilton, CA

Re: Getting back in shape after a full season layoff

Post by rlown » Sat May 16, 2020 3:10 pm

I was on Metoprolol and Lisinopril a couple of years ago due to high blood pressure. No way to raise my heart rate.
Tried the Rafferty creek trail and didn't make my destination.
Dropped it like a hot rock after that.
Best approach is to change your diet if possible.

User avatar
MountainMinstrel
Topix Expert
Posts: 428
Joined: Wed Jul 19, 2006 7:09 pm
Experience: N/A
Location: Sonora

Re: Getting back in shape after a full season layoff

Post by MountainMinstrel » Sun May 17, 2020 7:44 am

freestone wrote:
Sat May 16, 2020 3:05 pm
MountainMinstrel wrote:
Sat May 16, 2020 12:05 pm
Actually I think it is the Lipitor (atorvastatin) that I was recently put on. I'm going to see if my dr can change it to something else, or even better eliminate it entirely as I am just barely in the high cholesterol range.
Ask your doctor about getting a coronary calcium scan done (its a non invasive CT study of the heart). The logic is if you do not have coronary artery disease then there is no need to be on statins.
The reason that I was put on the statin is that I have a very small Abdominal Aortic Aneurism. I was diagnosed over a year ago when the discovered that I also have Retro Peritoneal Fibrosis (which is what kept me off the trail last year). However, my old vascular surgeon did not put me on a statin so I'm not sure that it is totally necessary. I'll be calling him tomorrow.
Just an old musician who loves the Mountains.

User avatar
MountainMinstrel
Topix Expert
Posts: 428
Joined: Wed Jul 19, 2006 7:09 pm
Experience: N/A
Location: Sonora

Re: Getting back in shape after a full season layoff

Post by MountainMinstrel » Wed Jul 01, 2020 12:26 pm

freestone wrote:
Sat May 16, 2020 3:05 pm
MountainMinstrel wrote:
Sat May 16, 2020 12:05 pm
Actually I think it is the Lipitor (atorvastatin) that I was recently put on. I'm going to see if my dr can change it to something else, or even better eliminate it entirely as I am just barely in the high cholesterol range.
Ask your doctor about getting a coronary calcium scan done (its a non invasive CT study of the heart). The logic is if you do not have coronary artery disease then there is no need to be on statins.
I have a small Abdominal Aortic Aneurism and my Vascular surgeon put me on it as a precaution' He has since put me on another statin with the same results. the problem is that they both have adverse reactions to the meds I'm taking for my autoimmune disorder so I've just stopped taking them altogether. the muscle damage is a much bigger concern to me than the AAA which will almost certainly never amount to anything.

On a positive note...I've been able to go on two day hikes of about 9 miles each, and while they both hurt a bit, I've recovered over night in each case. Planning for a short overnight, maybe two night outing in Emigrant (my backyard) in the next few weeks. \:D/
Also, I've had more CT's of my upper body in the last year and a half than I can keep track of...no coronary issues at all.
Just an old musician who loves the Mountains.

Post Reply

Who is online

Users browsing this forum: No registered users and 3 guests