Why are some climbers more successful than others? And what can you learn from them to improve your stair climbing results?
Here is the secret..........
Here is the secret..........
Delay recognition of the pain (until after the finish).
What does that mean - delay your recognition? It means you can't give in until you cross the finish line.
But isn't it inevitable that I will slow down? Stair climbing is a strenuous sport, so you will faced with that decision - but it is your decision to make.
Let's break this down into actions you can take - to keep a consistent pace through the entire climb. The more of these actions you can follow, the greater the chance that you can improve your results. Some of these may appear to be common sense.
But isn't it inevitable that I will slow down? Stair climbing is a strenuous sport, so you will faced with that decision - but it is your decision to make.
Let's break this down into actions you can take - to keep a consistent pace through the entire climb. The more of these actions you can follow, the greater the chance that you can improve your results. Some of these may appear to be common sense.
1) Improving fitness - specifically, training to tolerate the pain.
Sounds obvious - and that's why it is first. Since this is a big topic that can't fully be covered here - let me give some do's/don'ts.
As you get within 2 months of an event, it's preferable that you are doing 2-3 higher intensity workouts that push you outside of your comfort zone. And one of those, 1 should be focused on the effort for your stair climb. If I have a 10 min race, I like to focus on intervals that total 12-15 min (1.2 - 1.5 times the event duration) - with intervals that are each 1/3 of the distance (3 min intervals for a 10 min race). For ultimate/1-hour climbs, 30 min of the total intervals more appropriate (but they are going to be a slower pace than 12-15 min of climbing).
A stairwell of greater than 20 floors is best. If you don't have a stairwell, then running/biking hills, versa-climber, jacobs ladder, spin bike or rower are good alternatives. Make do with what you have!
10 floor sprints are NOT a good alternative - short sprints don't allow you to simulate the longer distance climb. Long/slow runs/rides are good for weight loss and overall fitness, but otherwise don't help you tolerate the pain experienced during a climb.
As you get within 2 months of an event, it's preferable that you are doing 2-3 higher intensity workouts that push you outside of your comfort zone. And one of those, 1 should be focused on the effort for your stair climb. If I have a 10 min race, I like to focus on intervals that total 12-15 min (1.2 - 1.5 times the event duration) - with intervals that are each 1/3 of the distance (3 min intervals for a 10 min race). For ultimate/1-hour climbs, 30 min of the total intervals more appropriate (but they are going to be a slower pace than 12-15 min of climbing).
A stairwell of greater than 20 floors is best. If you don't have a stairwell, then running/biking hills, versa-climber, jacobs ladder, spin bike or rower are good alternatives. Make do with what you have!
10 floor sprints are NOT a good alternative - short sprints don't allow you to simulate the longer distance climb. Long/slow runs/rides are good for weight loss and overall fitness, but otherwise don't help you tolerate the pain experienced during a climb.
2) Conserving energy
Being able to conserve energy in a stair climb may sound difficult, but it is a better (and more positive) way of saying "don't waste energy" (see #3 for positive reinforcement and avoiding "don't"). Conserving energy comes down to pacing and technique (click on each keyword to go to the relevant page). Being able to continue to climb strongly, and thus NOT give in to the pain can be dependent on when you start to feel the pain. If you go out too fast, the pain hits early and it is difficult to distract yourself if you're suffering at the 10th floor of a 100 floor climb. Correct pacing and efficient technique can allow the pain to be deferred to a part of the climb where you only need to distract yourself and defer the recognition for a few minutes.
3) Positive reinforcement
Let me give you a quick psychology lesson as it pertains to stair climbing. Don't focus on what you DON'T WANT to do - focus on what you WANT to do. Our brains focus on the keywords rather than the "don't" before that keyword. It's the same as when making a request to a toddler - instead of saying "don't throw that", say "hand it to me". Otherwise - they focus on the "throw that" - ignoring the don't. So instead of saying to yourself "don't give up" or "don't focus on the pain" - tell yourself to "stay strong" or "push through". Whatever positive terms you can use - use them. But you need to practice this before the event, so you have rehearsed the positive phrases you will use. And keep them simple, and only have 1 or 2 of them. Don't make it difficult for you to remember what you should be telling yourself. I have been recently reminding myself with "ski jump" - see the technique page.
4) Distract yourself
Similar to positive reinforcement - you DON'T want to focus on the pain, and you DON'T focus on what floor you are on - if that would result in you becoming discouraged. But these events can be long and boring (when you turn the corner, oh look - another flight of stairs!!!!). One way to fight the boredom and avoid focusing on any negatives (this paragraph has broken rule #3) - is to focus on something that will distract you. Some people like to listen to music - I do not, because I like to be aware of my surroundings and listen for other climbers. One positive option is to focus on your technique - efficient turns, leaning forward, usage of the rail etc. This has a double benefit - your efficiency will be rewarded by conserving energy, and distracting yourself with this focus will allow the time to pass more quickly. There are sooo many examples of this - my favorite is how looong traffic lights take when I am watching them, but try to tie your shoelace while you're stopped at the light - and dammit, I don't have enough time!!!!
5) Nutritional supplements to delay fatigue (lactic acid buildup)
I have tried numerous products over the years - but for good reason, the hot products right now are beet based powders which enhance nitric oxide production. These claim to improve blood flow and thus reduce/delay the production of lactic acid. I have tested several of these in 2017, and my preferred (with agreement of the other experts on this website) is Kyani Nitro Extreme (www.kyani.net). In 2nd place (in my small unscientific test) is Skoop Endurance blend - which is available on amazon.com. Beet elite is also OK (available on amazon), but didn't provide as much benefit as the others in my tests.
I would STRONGLY suggest investigating these for yourself (more information here) - and contact me via this website if you want more information on the Kyani Nitro Extreme. My strong preference is the Kyani products. All of these products listed avoid the "jittering" that people receive from the stimulants such as "pre-workout" or "C4". The beet based products however must be digested to gain a benefit, whereas Kyani has a product that shows noticeable delay in fatigue within 2-5 min. Kyani also shows noticeable benefit in improved recovery. Not convinced? Go to Amazon.com and buy one of the beet based products as a starting point. What have you got to lose?
I would STRONGLY suggest investigating these for yourself (more information here) - and contact me via this website if you want more information on the Kyani Nitro Extreme. My strong preference is the Kyani products. All of these products listed avoid the "jittering" that people receive from the stimulants such as "pre-workout" or "C4". The beet based products however must be digested to gain a benefit, whereas Kyani has a product that shows noticeable delay in fatigue within 2-5 min. Kyani also shows noticeable benefit in improved recovery. Not convinced? Go to Amazon.com and buy one of the beet based products as a starting point. What have you got to lose?
6) Your reserve tank
I am not going to say something stupid about giving 110% or even giving your all - these are cliches that don't make sense - as your body wont allow you to do that. But also, your brain will send warning signals to you to slow down because it wants to conserve your energy to allow your body and its important organs to function. In my experience, your brain is very conservative - that is, you are able to safely push through the initial warning signals - by using suggestions #3 & #4. Ultimately, all of the above actions will help you achieve this one - and this is key to "deferring your recognition".
Of course, a standard disclaimer applies - check with a doctor that you are healthy enough for strenuous activity.
Of course, a standard disclaimer applies - check with a doctor that you are healthy enough for strenuous activity.
7) Weight loss
Sorry to be the bearer of bad news - but if you are carrying a few extra pounds/kilos - then that is extra weight you need to carry up the stairs. Getting to a healthier weight has an obvious benefit to your climb results. And again this is obvious - if you don't need to lose weight, then don't focus on this item. Getting too thin also has the negative effect of muscle loss - and you need (some) strength to be able to climb.
There is a wealth of evidence to suggest that diet (and not exercise) plays the biggest role in a healthy weight. Of the various diets out there for athletes - I have tried many (high carb in the 90s, then the "zone diet", vegan and more recently paleo) - and they all can work. But it's about a "lifestyle" and not a fad. You need to find a way of eating that you can sustain for long-term health.
There is a wealth of evidence to suggest that diet (and not exercise) plays the biggest role in a healthy weight. Of the various diets out there for athletes - I have tried many (high carb in the 90s, then the "zone diet", vegan and more recently paleo) - and they all can work. But it's about a "lifestyle" and not a fad. You need to find a way of eating that you can sustain for long-term health.
