|
Training Tips provided by
- Body Glide is your best friend. It is a non-toxic stick (like deodorant) of anti-chafe lubrication. Use it anywhere you could possibly chafe. Feet, between the legs and under the arms are a good starting point for everyone. If you have a tag or waist line that is itchy, use the Body Glide on the tag itself.
- Ladies, don't forget to get fit for a proper sports bra, the climb, so I hear, will be infinitely more comfortable.
- The first 30 or so floors are the hardest, because it takes that long for your body to warm up. So warm up before the climb with jumping jacks, knee raises, arm circles and running in place. The first 30 will be much better.
- Once or
a few times week punctuate your workout with higher intensity bursts. This will
help condition your body and mind for "the
burn."
- Here is one of my favorite workouts:
10-20 minute warm-up followed by an interval of 5 minutes easy then 3 minutes hard; repeated 5-10 times. Finish up with a 10-20 minutes warm down. Don't let up, you will get the most improvement from working hardest on the last few intervals.
- Take the
stairs at work instead of the elevator.
- Experiment
with your clothing, shoes, and accessories
before the event. There is nothing worse
than finding out your lucky shirt chafes you
on floor 35.
- You may want to try working out
with a menthol cough drop since those
stairwells can be very dry.
- Be
consistent. Working out 3 or 4 times a week
the 4 weeks prior to the event will be much
more beneficial than pulling two-a-days the
3 days before.
- Estimate how long you expect it to take you. Say 30 minutes. Train at least once or twice at the same level of intensity as the climb for the same duration. This will prepare your cardio vascular system.
- Don't
neglect the upper body. Pulling on the
handrails with your arms is just as
important as pushing with your legs.
- Fuel well.
Try to eat some carbs and protein within a
half-hour of your workouts. You'll feel much
better in the next workout because you've
fueled your body for adaptation.
- Stay
hydrated. Good hydration practices will
speed recovery from workouts and prepare you
for your best possible experience on the day
of the event.
- Don't get psyched out. Yes 94 flights (or 52 for that matter) on foot is crazy, but why would you be doing it if it weren't? You can do it. I believe in you. (Also somewhere in the first 3rd you'll start to feel like you're drowning just put your head down and pull with your arms and you'll be feeling better soon!)
Gear
Recommendations:
- Synthetic or Merino Wool socks
- Body Glide!!
- Cough Drops (for you and your friends) or
dissolvable lozenge strips
- A tested (not brand new) pair of running
shorts
- A tested (not brand new) t-shirt or singlet
- Sweatband/hat/visor
~
DK
Dan Kittaka is a product expert and team
leader at Fleet Feet Sports stores in
Chicago. He is also the Open Division
Champion of the 2009 Hustle Up the Hancock
Stair Climb.
|
|
