The Aerobic workout check-in thread!


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Soda Springs, CA
Mar 11, 2011 - 10:43am PT
Being a nordic racer, with the final two marathons coming up, aerobic training is the sea I swim in...Trick right now is to taper off. Wednesday did two sets of 30 X 30's warmed up good, then ski like a bat out of hell for 30 seconds, stop and pant or slide slow for 30, then repeat. I do this for 12 minutes as a set then rest for 4 minutes and do it again. Typical workout is three sets, Wednesday I had to run to a grant interview so stopped at two, but that was probably good as I need to keep some intensity but reduce volume right now. Waxing this morning for the Bjornloppet in Bear Valley, 20k skate, one of the best courses in the Sierra.

When in Berkeley my favorite is to do 4minutes X 4 times at level 4, on the Claremont Ridge Trail. This trail is fantastic for any kind of pace. I hill bound it with ski poles, mimic-ing the diagonal stride.

Any kind of regular aerobic exercise is really good for you!

goatboy smellz

Mar 11, 2011 - 11:06am PT
xc & bc skiing in the backyard, I try to average 50 miles a week between 15K & 25K elevation gain.

it's melting fast tho...

then everything turns greenie and it's time for the bike.


Mar 11, 2011 - 11:14am PT
Heavy low reps don't build bulk? lmao, heavy low reps are exactly what one does to build muscle mass. Crossfit also doesn't program aerobic workouts, pretty much the antithesis of their philosophy. I do agree with your assesment of Oly weight lifting being very good for injuries etc though.
there are more efficient ways to burn fat and condition than aerobic workouts but aerobic workouts are generally more fun. I do at least 3-4 a week (trail running) but it's more for the enjoyment of being out on the trail, for mental toughness, and to attempt to be well rounded in regard to overall fitness.

Trad climber
East Bay, CA
Mar 11, 2011 - 12:10pm PT
Jay, no special brownies... tho could a used one to get to sleep earlier!
Now that I see it in print, that damn brownie cost me 1/3 of my calorie burn for the week. Double doh!

Trad climber
Mar 11, 2011 - 12:17pm PT
i have the flu.

5th day.

it's definitely testing the lungs.

this is st: maybe we should have a thread for liver stress tests, too.
Steve L

Gym climber
Mar 11, 2011 - 12:25pm PT
If you want to build muscle mass, you should be performing reps in the 8-12 range, and reaching failure at the end of that range. That's most effective for triggering hypertrophy. Low rep, 1-5, at 85% or more of your max, triggers more of a neurological response. Your body recruits more muscle fibers and higher threshold fibers that aren't used in the higher rep schemes. Look at a weight class athlete's (ie fighter's) strength program. They will most likely be focused on the lower end of the rep range because it builds max power and targets the fast twitch fibers that make you more explosive, with minimal bulk gain. Same reason power lifters look very different than body builders.

They program in 5-10k runs occasionally, with nothing else mixed in. These types of days are pretty rare though, maybe a few times a year.

Trad climber
In the mountains... somewhere...
Mar 11, 2011 - 01:02pm PT
I've climbed 5 of the last 8 days and will climb 2 of the next 3 as well. Of course if I keep up that pace for long my shoulders and elbows will explode!

Troy, MT
Mar 11, 2011 - 01:58pm PT
Just got back, 76 miles round trip from my house Near Boughton-Under-Blean to an old viking ship on the other side of Ramsgate and back, all along the coast on a bikeway. Radical. 5+ hours with a fish and chips stop in there!
So beautiful today. It was really clear and just stunningly beautiful, plus the tide was out so there was a lot of interesting stuff to look at. Going to Oxford tomorrow! (on the train)

Troy, MT
Mar 11, 2011 - 05:38pm PT
Pretty much, Kate. I dreamed about being able to ride my bike so much, like I used to, for a couple of rough years there. Trouble was, I was my dad's caretaker on the weekends, which his live-in caretaker had off, and that to me was much much more important-being with my dad. But the whole thing was just so damn heartbreaking, seeing such a lovely, intelligent, big strong man reduced like that, and just keeping it together for us kids, showing us how to die when you've been dealt a hand like that. I really could have used a ride, just for my mental stability. But every time I would start to spin out about how badly I needed to flog myself up some big climb on my bike, I would think about how damn insignificant my problems were compared to my dad's.

My mom holding my nephew with my dad and I. They loved their matching hats. My dad was only supposed to live a few more months when my paraplegic little sister found out she was pregnant. But my dad toughed it out with incredible determination.

My dad in the early stages. He never lost that spark, or his sense of humor, even in the worst of times....

How I'll remember him:

Trad climber
Mar 11, 2011 - 05:51pm PT
nice ben.

man, you look like yr dad.

glad yr having a good time over there.

Gym climber
Berkeley, CA
Mar 11, 2011 - 05:58pm PT
You all are giving me a serious bout of inadequacy.

The most heart rate elevation I've gotten today was standing up quickly from my computer to get the Ben & Jerry's out of the freezer. Phew! Luckily a little cold bite takes the edge off that racing heart.

The closest thing I do to cardio is top-roping at the gym. Scratch that. Grunting up wideness is the most cardio thing I do. But that doesn't happen all too often.

I know.

I'm gonna die.

Troy, MT
Mar 11, 2011 - 06:00pm PT
Thanks Kate. I've been having a pretty tough time about it lately. I understand that he had to go, and I'm ok with dying, I mean, I understand it's part of the process, but aside from that, I miss him the same as if he'd gone on a year long trip and I hadn't seen him in that time, you know? I just really miss him. But, I did get to show him western Montana! When he got sick, but he could still kinda walk, I got us all some plane tix to spokane, we rented a car and drove over for a week. Went to a bunch of lakes and rivers, hung out with my lady's family, and he got to meet them all. That was really important to me.

One thing I'm gonna do, is mix up some of his ashes with some of my ink, and give myself a tattoo of Orion over my heart. My dad's concrete and construction company were called Orion, cause' he was a hunter like my dad, and my dad was an amateur astronomer. Before he passed, he gave me his 14 inch Meade schmidt-cassegrain. I was in a star club with him when I was a kid, and used to make summer roadtrips to observatories like the one in Flagstaff, but it's been a long time since I was stargazing. I look forward to setting that thing up in Western Montana! Mariposa didn't have a lot of light pollution, but Troy is gonna be RAD!

But to get back on topic (I apologize), we who are able have to get out there and kick some ass! Too, too soon, we're gonna be old, sitting on park benches, and some whippersnapper is gonna whiz by on a bike, or run by on foot, and we're gonna wish that all those days we wasted were instead spent going like a maniac. Cause that's all we got. A few short years to kick ass.

Gym climber
Berkeley, CA
Mar 11, 2011 - 06:38pm PT
Wildone, you're dad was lucky to have such a committed son, and you must have been lucky to have a dad that inspired that commitment from you.

Done With Tobacco
Mar 11, 2011 - 06:43pm PT
I'm checking in...

....with jenny craig!

Need to bust 10 pounds and get myself back to my fit 5'10'', 160lbs natural self.

Trail running is something that I love, but with no MCL in one knee and no ACL in the other, it hurts these days.

Thanks for the guilt trip, all!

Trad climber
Bishop, CA
Mar 11, 2011 - 06:50pm PT

Gym climber
Mar 11, 2011 - 07:14pm PT
Gym this morning, 40min of stairs and various -ups interspersed in 2 hours bouldering + 2 hours routes.

Social climber
North Vancouver BC
Mar 11, 2011 - 08:28pm PT
3 hour climbing gym sessions 3 times a week during the rainy season and 45min run 2-3 times a week. But for all you 50 + climbers out there, the Mighty Hiker sent me this link about overtraining.

I know of at least two other climbers beside me with heart arrhythmia, two of us were never big running or cardio freaks, but the common factor may be extended periods of maximum heart rate from continuous difficult climbing. Or that sh#t happens and parts wears out as you get old!

Trad climber
boulder, Colorado
Mar 11, 2011 - 08:39pm PT
My philosophy on the subject is "Just do something!" I especially love trail running as an aerobic workout, but don't feel like doing it when its cold and snowy. The gym is also good. Weight training gives you super results, but you gotta do it. I'd rather go climbing.
The Lisa

Trad climber
Da Bronx, NY
Mar 11, 2011 - 10:51pm PT
Hey Steve L, nice to see a fellow Crossfitter posting up. I follow the main site programming 3-4 days a week, and trail running is my main passion so nice thread, Jaybro.
I also follow Crossfit Endurance training for my running so do a speed session with the local affiliate every week. Most of my runs are tempo runs so the HR gets up there and stays there. No more long slow distances for me, doing 100 mile weeks with no time for a life.
I am doing a trail marathon on Sunday and cannot wait to hit the dirt :)

Mar 12, 2011 - 12:51am PT
Well to those following this thread...I use to work off ladders all day, climb afterward, and weight train after that everyday. I now have a 2 year old (almost). I'm a science teacher now and Dad as stated and we're talking 10% of what I used to do. I'm going to the desert this spring break for four days and I really haven't climbed much more than bouldering since my daughter was conceived. But what I have been doing is throwing my daughter in the baby backpack and huffin' in it up the mesa behind our house as often as weather permits (take 1 and 1/2 hrs round trip). Legs are key to climbing in my opinion and so long as you know how to climb and you got legs and cardio, the rest is easier...

Shout out to climbing parents!

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