I have unfortunately not had much time to prepare as this is a “last minute” trip opportunity but in just over 12 weeks I will embark on a 6 day hut to hut ski trip in the north of Sweden. The terrain and route plan will entail about 20km/day, 300m altitude change per day. I have previously had good success designing my training plans using “Training for the New Alpinism” but as I have fallen out of the routine of training regularly in the past couple years due to some sports injuries I thought I would consider a pre-made training plan offered here at uphill athlete to maximize what time I do have to prepare. My injuries are behind me at this point and have been ready to get back to training for some time, this trip will be a good catalyst to motivate me.
I would define my current activity level as sporadic workouts combined with a active car-free lifestyle, however my general fitness is well below where I was in years past when I trained regularly -swimming, running and rock climbing mostly. I am 38yo, 6″1′, 175lbs. My car-free lifestyle demands that I walk(usually at fast pace) at minimum 5 miles a day, 5 days/week while pushing 100lbs of kids in a bike stroller across terrain with decent geographic relief. Additionally, I carry 20kg loads of supplies on my back regularly. Strength training sessions and running have been sporadic at best for the past year. So I’m not exactly a couch potato but my cardio base and general strength needs some serious work before this trip, although I think my legs strength is quite good.
I just completed most of the alpine combine test and had the following results:
1000′ climb with 20%BW; 35min (included both up and down)
Situps in 60s: 24
pullups in 60s: 11
pushups in 60s: 20
According to Training for the New alpinism these results put my climb performance as good, but everything else as upper end of poor.
So all that said I have just over 12 weeks to prepare, but will be looking to continue with general training after the trip. I have been considering the Uphill Athlete 12 Week Grand Traverse (Ski) Training Plan as it fits my timeline and is suggested useful for developing a good base for hut-hut trips, although I am wondering if it may be too intense for my current fitness level? Perhaps I could effectively scale back the time spent in cardio zones in the plan to accommodate my current fitness? I will not have much access to skiing prior to the trip so I will need to utilize running/hillclimbs etc. as much as possible. I will likely be able to get out skiing 1 day a week for 4 weeks prior to the trip at minimum.
Would greatly appreciate any advice anyone might have to help me get into an appropriate training plan for the next 12 weeks with the intent on keeping it up after the trip.
Thanks and Cheers!