Mountaineering trip coming and ME or workouts advices needed

  • Creator
  • #42435

    Hi everyone,

    first of all :Thanks for this forum and website ! I have been reading a lot for the past few days, and lots of great information are here to be found.

    So as I am not sure of what to do, and haven’t found an answer yet, I prefer ask and create a new topic.

    I have a 12 day mountaineering course with AAI planned in August, and let’s say it would happen, or at least, I want to train as if would.
    So basically, I started to train last november according to the same concept found here, including Running 2/week and Core & General Strength workout 2/week. I had 18 weeks of training until end of february, then, after a 15 days break, we have been put in lockdown where I live and since then I haven’t be able to run at all.
    So I started again with a core/resistance training twice a week and added only this one workout : I started to climb my building stairs once a week to try to keep in shape. It’s a 24 floors building and so far I ended last week with climbing/down climbing 177 floors in a row (442 meters gain more or less) with a 11kg backpack. I have been doing that for 11 weeks now and have added weight and floors gradually and separately.
    During lockdown, I bought TfTNA and read a lot of the concepts and realized that :
    My way of running was surely too fast, and I am probably eligible for ADS 🙂
    So basically, I have now 9 weeks left as of beginning of next week and I have got some questions about what I am gonna do next.
    I started to run again and will be really conservative about it. So I will use MAF method as I can’t do a drift test right now which let me to 141 (I am 39) and I think it’s better for me to take 135 as a AeT threshold. I should be able to do that twice a week at most (30 to 45 minutes), as I am not allowed to do more because of lockdown and permits of circulation here.
    With what I have read so far here and in the book, I have totally missed the MAx Strength Training period which is sad because I could have done it a bit if I had read the book earlier, and with my time left, it looks like it’s time to do ME workout
    And I came to realize that stairs climbing is a ME workout, so basically, I have been doing that for 11 weeks already and some Core& General Strengh workout twice a week as well.
    Now there are my question and I am sorry for being so long to came to that point.
    I have read that ME workout like stairs climbing with a backpack can lead up to 72 hours recovery and less if well trained, which I don’t consider myself at all.
    So for the next few weeks, should I continue to do Core&General Strength workout ?
    I have the feeling that maybe I should’nt include box step up and split bench squat twice a week or any workout that imply leg work.
    Maybe I could do a core workout twice a week and a workout which imply the legs maybe once a week at most, or not at all.
    For stairs climbing ME, do you think I should end-up with a long workout ? My biggest so far took me 1hour and 20 minutes (177 floors), but I was way above AeT.

    So any help or advice would be appreciated. I hope this is understandable and my english is not too confusing.

Posted In: Mountaineering

  • Inactive
    Anonymous on #42462

    I haven’t be able to run at all.

    Do you have a skipping rope?

    So for the next few weeks, should I continue to do Core&General Strength workout?


    I have the feeling that maybe I shouldn’t include box step up and split bench squat twice a week or any workout that imply leg work.

    Why not?

    Even if you’re suffering from ADS, if you have a specific trip that you’re getting ready for, you’ll want to do some weighted carries. See this thread for more info.

    GuillaumeM on #42464

    hi Scott,
    thanks for your answer.

    Yes I do have a skinning rope 🙂

    I gave a look again at the book so as far as I understand, I can still do ME workout as much as twice a week at most, so basically one session including box step ups and split bench squat, and another with stairs climbing with a backpack. Is that right ?
    But my concern was about doing 2 workout/week of general strength for example and also adding that ME workout.

    Anonymous on #42519

    If your base volume has dropped, you’ll need to reduce the ME work as well. Otherwise, it’ll reduce your aerobic capacity and make you slower overall.

    Keep ME in a 1:20 ratio with base work, and you should be okay.

    GuillaumeM on #42548

    Thanks a lot for advices.


    alexasam58 on #42714

    Refer this link for more details.

    Anonymous on #42721

    @alexasam58: If you’re hoping for some kind of corporate connection or partnership, a professional email would be much more effective than dropping random links on competitor websites.

    I’ve deleted your link. Feel free to email us at if you wan to be professional about it.

Viewing 6 replies - 1 through 6 (of 6 total)
  • You must be logged in to reply to this topic.