Hans' race to 50,000

For a summary of the event, go here

Steve's Talley

Feb 2004

March
Spring Training Log

 Goals for summer:
Climb: Get ready for Ceuse, Yosemite. Redpoint 13a. Do Half Dome, El Cap, Mid Cath, Royal Arches in a day.
Bike: Get ready for France. 1-hour on L’Alpe d’Huez
Run: Get mileage in. Ready for fall stage races

March – Hypertrophy (4 weeks + 1 transition)
April – Power (4 weeks + 1 transition)
May – Power-endurance (4 weeks + 1 transition)                    Cycle ends 3rd week in June

March: Goal: increase climbing muscle strength, base for run/bike

Hand strength: weighted hangs, system movements
Muscle strength: frenchies, power ladders, typewriters, lock-off boulder problems, up campusing, lock-off pull-ups (all exercise movements held 3-8 seconds) (Count vs. pull-up tally = 3 pull-ups for every 3-8 second lock-off and since they will often be weighted it doesn't seem like an advantage)
Core Strength: Normal 90X stuff (normal sit-ups, crunches, don't count)
Leg strength: various lunges
Bike Fitness: 2 good rides per week, 1-2 easy rides per week
Run Fitness: 3 hours per week of base mileage

decent month. good, but not great. finishing with tender elbows and not enough time on the bike. stronger on pull-ups than i've been in years, if i can keep it up. however, my biking and running is a million miles away from last year.

April
Hypertrophy/Power

plus more bike time. hard bike workouts start
recovery week to start

illness derailed the plan. finished okay but not feeling great, still. very odd. climbing has gotten weaker but overall fitness is probably up b/c of intensity on the bike, which has improved considerably.

May
Power climb/LT on bike

another recovery week to start with some easy volume, no LA build-up to try and re-gain some energy. sheesh, what the hell? a month of campusing and power work, mainly on the board. LT base on bike. No hammering except, perhaps, an occasional race. maybe some work on diet is needed.

good month. small hip issue, start recovery and have more rest this month.

June
test out some long hard days

another recovery week to start and not focus too much this month. instead, get some really hard days in and focus on recovering well from them.

July
month off

i can do anything i want this month. off to france. goals: to have fun
hit list: la dibona, something at ceuse, climb alpe d'huez, galibier, ventoux...

okay, so august and september were off too. not really. been training with very little planning. climbing training and 50,000 challenged sidetracked by shoulder injury that is healing. new graphic is for new training program.

oct 11 2004

well,  that didn't last long. so much for "is healing".

the 50000 challenge is more or less over for me and has been for a while as my push-ups have been falling further and further behind. this weekend got the official 'take care of that shoulder because you should have a cortisone shot' speech from kevin brown of elite rehab. i originally hurt my shoulder doing push-ups, i guess. in any case, they started to become slightly bothersome months back. my 'go easy' attempt at rehab seemed to be slightly working until this weekend when everything went quickly south during one somewhat shoulder-intensive move at the owl tor. since it's not like i'm never doing push-ups again i will finish. just no time soon since i've been ordered to two weeks off of my shoulder before beginning rehab after which 'push-ups are the worst thing you can do.'

totals on oct 11

pull-ups  10,000
push-ups 8,350
ab rollers 9,400
lunges 10,000
"v" ab work 10,000

to fill the rehab period i've scheduled a race to pass the time. could be grim, since it's long and i don't have much training. let's see what can happen in 3 weeks. i'm starting day one, today, with a slight cold so that should add to the fun.

Without elaborating the race went okay and I qualified for the US Team for the World's. Now it's time to get ready for an upcoming adventure race, then time for some proper off-season conditioning. Shoulder is getting better and I can climb about 11+ super slow and static. Real climbing is still a ways off...

2005

Under the 'some people never learn' category I've come up with a little deja vu for the start of 2005. Just found out about a race and I've got another 3 weeks to train and, once again, I'm starting from scratch. Genius. Why couldn't I just do a little friggin' training over the holidays? I have been training for climbing, however,  and will continue to train around climbing adding further complications to this matter. If I can have a decent race, it'll be a miracle. I will also qualify to race in Australia, so there's the inspiration. Plus I could do two World Championship races in the same year. While this sounds cool I'm really not psyched on riding or running at the moment. Only climbing. I should probably re-read The Perfect Mile.