Training Tips

Depending on your current fitness level, follow this simple Cardio and Strength program for training based on a beginner, intermediate or advanced level of fitness. You would be considered a Beginner if you have never run a 5K race or longer and do not participate in regular exercise. You would be considered an Intermediate athlete if you are able to run a 5K race or longer under 35 minutes, train aerobically at least 3 days per week for a minimum of 25 minutes, and/or strength train weekly. You would be considered an Advanced athlete if you are able to run a 5K race or longer under 20 minutes and strength train 3-5 times per week.

Cardio Training should be interval based training in which you alternate higher intensity exercise with lower intensities. This type of training will help increase your Aerobic Threshold, which is determined by noting the heart rate where you feel the first deep breath.

Here is the workout outline for Cardio and Strength:

Training Exercises

Always consult a physician before starting this or any other exercise program.

Beginners may include:

Stationary Lunges
Correct alignment includes knee, hip, shoulder, and ear in a straight line perpendicular to the floor.  Watch ankle in back to keep up straight; not to the side or out.  Hold head in neutral with chin lifted and shoulders blades squeezed together.  Inhale as you lower toward the floor and exhale upon the lift. Start with 10-30 second holds in down position. Perform 3-5 times each leg. Progress to even 2 count up and down movement for 15-20 repetitions.  As you progress combine holding patterns before movement and add dumbbells for greater resistance and add a 2", 4" or 6" step or foam pad under the front or back foot for a balance challenge.
 
Side Lunges
Hold head in neutral with chin lifted and shoulders blades squeezed together.  Step to side keeping toe forward and knee over second toe.  Stepping leg will bend and push back to center. Hips press back and weight shifts to bent leg. Inhale as you move sideway and exhale when returning to center.  Step to side lunge and return to standing position each time.  Alternate legs side to side and perform 8-12 reps increasing to 15-20 reps per side.  Progress to alternating side lunges with 3 count hold in bent knee position before returning to center.   As you progress, add dumbbells for greater resistance and a challenge for balance.
 
Squats
Correct alignment includes knee in line with 2nd toe and behind toes.  Hips should reach back with straight spine.  Hold head in neutral with chin lifted and shoulders blades squeezed together.  Inhale as you lower toward the floor and exhale upon the lift.  Heels stay on floor when squatting and only lower as far as thighs to parallel or until the pelvis stays extended.  If the tailbone drops under you are going down too low.  Start with 10-30 second holds in down position. Perform 3-5 times.  As your form becomes more stable continue starting with 8-12 reps and increasing to 15-20 reps per set.  Make your reps even 2 counts up and down movement.  Progress by adding dumbbells for greater resistance or add a balance board to challenge your core.
 
Bent Knee Floor Bridge
Start with back in neutral position.  Knees are bent with feet parallel to each other and placed comfortably away from hips to keep feet flat on ground.  Inhale as you begin the movement and exhale upon the return to ground. Keeping feet flexed, tilt pelvis toward belly button and slowly roll hips off the ground.  Keep rib cage close to ground not pointing up toward ceiling.  Return hips to floor one vertebrae at a time like beads rolling down a wire. Hands stay at side on floor. Lift hips and keep pelvis level for 5-10 seconds.  Repeat 10 times. Increase the holding pattern up to 30 seconds and change bench to a ball for a balance challenge.
 
Crunches 
Lying down on your back, gently support the weight of your head with your arms, elbows pointing out to the side.  Knees will be bent and aligned perpendicularly to the pelvis.   Inhale to prepare for movement and exhale as you curl the chest and shoulders off the floor. Keep head in neutral position resting into the hands. Hold the movement for 10-30 seconds followed by 15-25 curls. Breathe throughout the holding phase.  Keep abdominals drawn into spine.
 
Swimming
Lie face down with arms and legs straight.  Draw abdominals into the spine to keep low back from arching. Lift right hand and left leg upward and away from the body.  Switch to left hand and right leg and repeat.  Breathe throughout the movement and perform 10-15 reps on each side.  Keep head down without wrinkling the back of the neck but slightly lifted off the floor.
 
Intermediates may include: 

Stepping Lunges
Correct alignment includes knee, hip, shoulder, and ear in a straight line perpendicular to the floor.  Watch back foot ankle to keep up straight; not to the side or out.  Hold head in neutral with chin lifted and shoulders blades squeezed together.  Stepping backward into the lunge position and returning feet together is the movement.  Inhale as you step and exhale upon the feet returning together.  Perform 8-12 reps per side increasing to 15-20.  Stepping forward is the next progression for this exercise.  Combine forward step to back stepping lunges; you may pause or tap feet together until balance becomes smoother.  As you progress, you may add dumbbells.
 
Oblique Crunch on Ball
Keep abdominals drawn into spine and slightly curve the rib cage forward.  Do not arch the back. Tighten the gluteals or tuck under the hips slightly.  Reach the shoulders over to the right and return to starting position.  Reach the shoulders to the left and return to starting position.  Inhale on the side bend and exhale on the return.  Perform 10-15 reps on each side. 

Standing Diagonals Down/Up
Start standing with feet shoulder width apart.  Hold a weight or anchor tubing above shoulders.  Reach weight/tube from over left shoulder down toward the right knee.  Return to left shoulder reaching position.  Body should stay upright with little forward bend from rib cage.  Hinge at hips for lower body reaches.   Keep head following direction of movement.  Perform 10-15 reps on each side. Keep abdominals drawn into spine.
 
Prone Reaches
Start in plank position with hands narrow and feet wide, It is extremely important to keep the butt tucked under with the pelvis up toward the belly button and abdominals drawn into the spine.  Alternate lifting arms to the front keeping the waist from tilting to the side.  Perform 10-15 reps on each side.  Exhale on the arm reach.  Inhale in plank.  Keep head in neutral position.
 
Advanced may include:
 
Power Lunges
Correct lunge alignment includes knee, hip, shoulder, and ear in a straight line perpendicular to the floor is important.   Watch back foot ankle to keep up straight; not to the side or out.  Hold head in neutral with chin lifted and shoulders blades squeezed together.  Inhale as you begin the movement and exhale as you land into your lunge. Jump to back lunge landing in correct knee, hip, ear alignment; and jump feet back together.  Start by lunging back and then bringing feet together.  Perform 8-12 reps increasing to 15-20 reps on each side.  As you progress you may jump from right leg lunge to left leg lunge.  Be certain that your form and balance are correct and stable before adding weights to this movement pattern.
 
Straight Leg Bridge with Ball
Start with feet together on 45-65 centimeter ball hips are placed so that legs are straight. Start with back in neutral position.  Inhale as you begin the movement and exhale upon the return to ground. Keeping toes pulled back towards shins and legs straight tilt pelvis toward belly button and slowly roll hips off the ground.  Keep rib cage close to ground not pointing up toward ceiling.  Return hips to floor one vertebrae at a time like beads rolling down a wire. Hands stay at side on floor.  Lift hips and hold keep pelvis level for 5-10 seconds.  Repeat 10 times. Progress to longer holds and repeat with 15-20 reps.  Lift hands on  hips and hold keep pelvis level for 30 seconds for a balance challenge .  *You may start with a bench to provide a more stable, easier approach.
 
Squat Jumps
Correct alignment includes knee in line with 2nd toe and behind toes.  Hips should reach back with straight spine.  Hold head in neutral with chin lifted and shoulders blades squeezed together.  Inhale as prep for the jump exhale on the jump.  Keep jump low to ground landing in toe, ball of foot, heel landing pattern.  Each part of the foot will touch the ground in sequence.  Watch for ankle to drop inward or outward, and keep centered throughout foot position. Start by performing 8-12 reps and increasing to 15-20 per set.   Hands remain on hips with tall posture.  As you progress bringing the hands up to your head with elbows out to side will increase the intensity.  You may also add dumbbells for greater resistance.
 
Reverse Crunches
Lying down on your back with legs extended and knees slightly bent, cradle the head into your hands with elbows extending to the sides.  Inhale to prepare and slowly curl the pelvis up towards the ribs.  Hold the movement for 10-30 seconds followed by 15-25 reverse curls of the pelvis.  Breathe throughout the holding phase.

Stretching

Flexibility is an integral part of any training program and is essential in the pursuit of optimum performance, as well as injury prevention. A complete stretching routine can take as little as 10 minutes. The best time to perform your flexibility routine is after exercise. This is when the muscle is the warmest and when you can use the relaxation. Focus on stretching the muscles you use the most during the climb: quadriceps, hamstrings, glutes, calves, and core.

Food & Water

This event is short enough that you will not need to worry about dehydration during the event if you are well hydrated at the start. The following are suggestions for how much liquid you may need to drink to prevent dehydration:

a. Before exercise: Drink about 13-20 ounces of liquid, two to three hours before exercise.
b. During exercise: Drink six to 12 ounces of liquid every 15 to 20 minutes.
c. After exercise: Drink 16-24 ounces of liquid for every pound lost during exercise. Eighty percent of water lost during exercise must be replaced before another exercise event done in the same day.

To achieve the best results from exercise, be sure to consume a healthy, well-balanced diet all through the day.  To avoid feeling too full or nauseous during the climb, choose one of these options:

  a. 1/2 hour before: a light snack
   b. 1 hour before: a light meal, heavy snack, or shake
   c. 2 hours before: a regular meal

Warm Up

Try to do a gentle warm up such as a very light jogging 'in place' for a few minutes while waiting to climb.  This should not be vigorous as to cause any fast breathing or muscle fatigue.

Pacing

If you can easily walk/run a distance of 5 kilometers (3.1 miles) you should be able to complete the stair climb even without extensive stair climbing practice if you make a point to avoid sudden muscle exhaustion and shortness of breath (breathlessness).

a. If you find yourself suddenly out of breath or tired, simply stop and allow your breathing and your muscles to relax.

b.  If you DO NOT recover within 5 minutes or less, experience chest pain, muscle pain, nausea, vomiting, or simply do not feel well, seek immediate attention from any of the numerous volunteers or medical professionals in the stair well.  Medical attention will be summoned.

Staying Motivated

When you feel as if your motivation is not as good as it can be, use some, or all, of these tips to get you going.

a. Understand Why You Are Exercising: After you get back from a particularly successful session, get a piece of paper and write down exactly why you love to exercise.

b. Prepare the Night Before: If you exercise in the morning, lay out your clothes and shoes the night before.

c. Find an Exercise Partner: It can be fun to train with others, especially if you all share the same goals.

d. Spice it up With Variety: Keep your exercise interesting by varying your routine. By trying new things you can help prevent overuse injuries, plateaus and boredom.