In reply to Heike:
Heike,
I will include links to various resources below over the next few days. I will also send you an example program if you can PM an email address to send it to.
Let’s look at a 12 week programme designed to get you in the best shape for mid July.
Aims are:
1.) Optimise your power to weight ratio.
2.) Increase general aerobic capacity.
3.) Increase finger strength and endurance.
4.) Increase core strength and flexibility.
To achieve all of the above you will have to work hard, there is no two ways about it, but if like me you enjoy the process that shouldn’t put you off.
Looking at each factor individually:
1.) Optimise your power to weight ratio:
The aim should be to reduce dead weight not weight per se. Getting “lean” is possible for everyone; you already know the rules (which are simple) but depending on your will power they can be hard to stick to.
In the most basic form you must eat a healthy diet and exercise to remove excess calories.
Diet:
Eat fruit and vegetables, healthy protein, and some fat in good quantity. Avoid alcohol, refined sugar, carbohydrates and eating lots of red meat.
Have a look at this: I try and follow this as it makes sense and leaves me feeling full of energy and feeling good. Also it should reduce your weight as a knock on effect.
http://solfernandezcom.blogspot.com/2011/01/font-face-font-family-times-new...
Also see here for more interesting but accurate information:
http://www.racingweight.com/Article-81,The_All-you-can-eat_Diet_Part_Ii.htm...
Avoid alcohol if possible, I find it really reduces my capacity for recovery, leaves me dehydrated and tired, and all those empty calories are just a waste.
Aerobic exercise:
I’m sure you will have your own take on what you like to do to keep aerobically fit / and manage your weight so I don’t want to dwell on it for too long.
For me my preferred activity is hill running, and I find it REALLY helps for long alpine days – a lot of good alpinists I know swear by it. If you choose to use running (of any kind) as your aerobic activity then try:
- Minimum of 45 minute run (steady pace e.g. 11 kph) 3 x per week
- Try to run on your rest days as an active rest to promote recovery.
- If possible run first thing in the morning to increase your metabolism.
- If you have to run on the same day as you do strength work then do the running after the strength work (preferably a few hours after).
Next the more interesting stuff...