Joining TA / 3 Peaks. Cardio Advice
Discussion
Hi all. I've just handed in all my paperwork for the TA so (touch wood) some time soon I'm going to need to get back on the cardio. Also I have 3 peaks in July so was looking at making life easy for myself by getting fir for that.
In terms of cardio the last couple of weeks I have been doing 15 minutes of walking up a 15% incline at 6kph at the end of my weights sessions (4 nights a week) which I know isn't a lot but it is a start.
I was just wondering what you would advice me to do in order specifically to do the 3 mile 20kg loaded march in under 45 minutes and to get my 1.5 mile time below 10.30, and the timescales I can expect to reach these goals.
Thanks
jimbob
In terms of cardio the last couple of weeks I have been doing 15 minutes of walking up a 15% incline at 6kph at the end of my weights sessions (4 nights a week) which I know isn't a lot but it is a start.
I was just wondering what you would advice me to do in order specifically to do the 3 mile 20kg loaded march in under 45 minutes and to get my 1.5 mile time below 10.30, and the timescales I can expect to reach these goals.
Thanks
jimbob
I have found that for whatever fitness requirements, if I trained to a level beyond the requirements, it felt like I was cheating when I carried out the task. 
Caveat: I do not know how this works for rather extreme endurance events; I hear that to train for the London marathon, you're advised to be able to run 16 miles every other day. On a personal level, my requirements could be considered much less demanding:
Example 1: climb for up to 6 hours indoors, 50% of the time, overhangs - for this, I practised hanging from pull up bar with arms at fixed angles; also trained my core. This means that I can keep climbing, hang for a bit longer or even fluff a move and half fall away from the wall so I am just dangling with one hand before pulling myself back into position once or twice per route without any fuss (whereas before, I'd look like a cat stuck in a tree).
Example 2: using a staff (weapon) or sword; I trained with a barbell with light weights that is significantly heavier than my normal weapons.
Example 3: hill walking; as I do not walk much in normal day to day life (the most would be popping to the shops or walking the aisles in Tesco), I used my gym bicycle to work the calves by having the toes right at the edge of the pedal; resistance set high.
Caveat: I do not know how this works for rather extreme endurance events; I hear that to train for the London marathon, you're advised to be able to run 16 miles every other day. On a personal level, my requirements could be considered much less demanding:
Example 1: climb for up to 6 hours indoors, 50% of the time, overhangs - for this, I practised hanging from pull up bar with arms at fixed angles; also trained my core. This means that I can keep climbing, hang for a bit longer or even fluff a move and half fall away from the wall so I am just dangling with one hand before pulling myself back into position once or twice per route without any fuss (whereas before, I'd look like a cat stuck in a tree).
Example 2: using a staff (weapon) or sword; I trained with a barbell with light weights that is significantly heavier than my normal weapons.
Example 3: hill walking; as I do not walk much in normal day to day life (the most would be popping to the shops or walking the aisles in Tesco), I used my gym bicycle to work the calves by having the toes right at the edge of the pedal; resistance set high.
Edited by RemainAllHoof on Sunday 6th February 15:40
jimbobsimmonds said:
Hi all. I've just handed in all my paperwork for the TA so (touch wood) some time soon I'm going to need to get back on the cardio. Also I have 3 peaks in July so was looking at making life easy for myself by getting fir for that.
In terms of cardio the last couple of weeks I have been doing 15 minutes of walking up a 15% incline at 6kph at the end of my weights sessions (4 nights a week) which I know isn't a lot but it is a start.
I was just wondering what you would advice me to do in order specifically to do the 3 mile 20kg loaded march in under 45 minutes and to get my 1.5 mile time below 10.30, and the timescales I can expect to reach these goals.
Thanks
jimbob
Seems we are sharing a few activities... granted, my 3 peaks will be in the off season to try and avoid pissing off the locals too much.In terms of cardio the last couple of weeks I have been doing 15 minutes of walking up a 15% incline at 6kph at the end of my weights sessions (4 nights a week) which I know isn't a lot but it is a start.
I was just wondering what you would advice me to do in order specifically to do the 3 mile 20kg loaded march in under 45 minutes and to get my 1.5 mile time below 10.30, and the timescales I can expect to reach these goals.
Thanks
jimbob
The 3 peaks challenge is to be honest, not that difficult. An average desk-jockey who has been known to venture outside on weekends, if the weathers nice, and its not too hot, could probably manage it - they would just be saying ow a lot for a week afterwards.
If you're joining the TA I would disregard specific training for the 3 peaks - you'll be absolutely fine from the TA training. As for preparing for that, grab your local OS map, find some nice views - which normally come with hills associated fill up a rucksack with stuff (water is good for being pretty heavy) and go for a walk for 2 or 3 hours.
Add some running - intervals sessions to that (high intensity ones once you hit a reasonable level of fitness) and you'll be laughing.
Oh, one thing that will factor heavily into both of these is footwear and caring for your feet. Get into a specific running shop and get running shoes, and some proper walking boots.
shouldbworking said:
Seems we are sharing a few activities... granted, my 3 peaks will be in the off season to try and avoid pissing off the locals too much.
The 3 peaks challenge is to be honest, not that difficult. An average desk-jockey who has been known to venture outside on weekends, if the weathers nice, and its not too hot, could probably manage it - they would just be saying ow a lot for a week afterwards.
If you're joining the TA I would disregard specific training for the 3 peaks - you'll be absolutely fine from the TA training. As for preparing for that, grab your local OS map, find some nice views - which normally come with hills associated fill up a rucksack with stuff (water is good for being pretty heavy) and go for a walk for 2 or 3 hours.
Add some running - intervals sessions to that (high intensity ones once you hit a reasonable level of fitness) and you'll be laughing.
Oh, one thing that will factor heavily into both of these is footwear and caring for your feet. Get into a specific running shop and get running shoes, and some proper walking boots.
I am lucky that as a kid I spent much of the time up my local woods so know them like the back of my hand. WOuld doing a 3 hour walk with a pack on once maybe twice a week, a 2 mile run a couple of times a week on top of what I am doing in the gym now be a good place to start; at least until the weather picks up.The 3 peaks challenge is to be honest, not that difficult. An average desk-jockey who has been known to venture outside on weekends, if the weathers nice, and its not too hot, could probably manage it - they would just be saying ow a lot for a week afterwards.
If you're joining the TA I would disregard specific training for the 3 peaks - you'll be absolutely fine from the TA training. As for preparing for that, grab your local OS map, find some nice views - which normally come with hills associated fill up a rucksack with stuff (water is good for being pretty heavy) and go for a walk for 2 or 3 hours.
Add some running - intervals sessions to that (high intensity ones once you hit a reasonable level of fitness) and you'll be laughing.
Oh, one thing that will factor heavily into both of these is footwear and caring for your feet. Get into a specific running shop and get running shoes, and some proper walking boots.
Also going to (try) lay off the beer a bit more...
That would be a good start - I would suggest once you are comfortable running 2 miles that you start exchanging one of those runs a week for a HIIT session (find a hill, 30 seconds best effort running up it, 60-90 seconds walking back down & rest, repeat 10 times), and increase the distance of your runs - no more than 10% a time to reduce the risk of injury, up to 4 miles.
I found this blog from a TA entrant in 2009 that describes some of the PT they undertake in training - http://newrecruit-territorialarmy.blogspot.com
I found this blog from a TA entrant in 2009 that describes some of the PT they undertake in training - http://newrecruit-territorialarmy.blogspot.com
shouldbworking said:
That would be a good start - I would suggest once you are comfortable running 2 miles that you start exchanging one of those runs a week for a HIIT session (find a hill, 30 seconds best effort running up it, 60-90 seconds walking back down & rest, repeat 10 times), and increase the distance of your runs - no more than 10% a time to reduce the risk of injury, up to 4 miles.
I found this blog from a TA entrant in 2009 that describes some of the PT they undertake in training - http://newrecruit-territorialarmy.blogspot.com
thanks for that. An interesting blog to say the least; he definitely seemed to enjoy it and if as 36 year old can do it with enough preparation and a few months of good training it should be a cake walk for a 20 year old...I found this blog from a TA entrant in 2009 that describes some of the PT they undertake in training - http://newrecruit-territorialarmy.blogspot.com
I am going to try and incorporate either a 2 mile run or a good 4 mile loaded walk (gonna aim for 3 mph until I can comfortably walk it in under an hour on my non training days (train 4 times a week) at least until the weather get's better and I feel like getting out a bit more (speed golf???
)@Swerni. Understand, I am blessed luckily with legs ideally suited to walking up hills (going from 19 to 12 stone does that too you) but the route I have planned regularly incorporates some good, steep 3 to 500 ft elevation changes so plenty of practice...
Quick edit: Any chance this routine of weights and 15 mins moderate cardio + 2x2mile runs and a weighted 5-6 mile tab could be overtraining or not?
Edited by jimbobsimmonds on Monday 7th February 07:58
swerni said:
I was quite happily going out last summer and cycling up to 90 miles and my legs were only a little sore after.
When I finished the 3 peaks it felt like someone had run my thighs over.
Top tips for the 3 peaks
1. Pick your team well. We lost hours due to people who really shouldn't have come along. Doesn't matter how fit you are if your waiting for 2 or 3 hours for some knob to get down from Nevis.
2. Don't do it in a minibus limited to 100kph because it's bloody fustrating.
3. Don't rely on the gps for directions between the hills, pre plan the route and have map.
ps Noel, when you coming out on your bike?
Here is the thing, out of our team of 6, 3 of us are regular gym goers. 1 of us in a half marathon runner. The other guy I'm not so sure about and there is a 21 yr old girl so.... I'm sure they could both complete it but its whether they could keep up...When I finished the 3 peaks it felt like someone had run my thighs over.
Top tips for the 3 peaks
1. Pick your team well. We lost hours due to people who really shouldn't have come along. Doesn't matter how fit you are if your waiting for 2 or 3 hours for some knob to get down from Nevis.
2. Don't do it in a minibus limited to 100kph because it's bloody fustrating.
3. Don't rely on the gps for directions between the hills, pre plan the route and have map.
ps Noel, when you coming out on your bike?
www.britishmilitaryfitness.com
will get you fit enough within weeks or months- far more effective than gym training
will get you fit enough within weeks or months- far more effective than gym training
jimbobsimmonds said:
Here is the thing, out of our team of 6, 3 of us are regular gym goers. 1 of us in a half marathon runner. The other guy I'm not so sure about and there is a 21 yr old girl so.... I'm sure they could both complete it but its whether they could keep up...
I certainly wouldn't assume the girl won't be able to keep up. I know plenty of women who would show most men a clean pair of heels around the fells.Get the whole group out for a practice weekend to allow everyone to find out their own and each others strengths and weaknesses. The other thing to consider is it doesn't matter how fit you are if you get lost - are any of the group experienced mountain navigators with experience of night walks? Something else to practice.
swerni said:
and that's your problem.
You are only ever going to be as fast as the slowest person.
You should arrange a training weekend either Lakes or Snowdonia. Have a very long session on the Saturday and try to do a walk that finishes in the dark.
If you're on time you'll be setting off up Scafell in the dark. If people haven't done a night trek before they can also really slow you down.
Do all that and you will gauge as a team if you will be able to make it in the 24 hours .
One thing I regret is we weren't more ruthless. If it were my choice out of the seven of us, I would have left two at home.
The lad to be fair could probably keep up but the girl, no matter how determined she might be the most determined person in the world but is always going to be at a disadvantage: and where we would kick him up the arse whether we could have a go at her if she were struggling im not so sure.You are only ever going to be as fast as the slowest person.
You should arrange a training weekend either Lakes or Snowdonia. Have a very long session on the Saturday and try to do a walk that finishes in the dark.
If you're on time you'll be setting off up Scafell in the dark. If people haven't done a night trek before they can also really slow you down.
Do all that and you will gauge as a team if you will be able to make it in the 24 hours .
One thing I regret is we weren't more ruthless. If it were my choice out of the seven of us, I would have left two at home.
As for practice walks. Being in Kent makes snowdon kinda tricky. Blue bell hill should do...
Anyhow. Just went for a 2 mile run and did it in 18 minutes. Fooking easy. Reckon I can get well into the 15s tomorrow providing that b
d dog doesn't decide to try and eat me again...swerni said:
I'm in Surrey but was up in the lakes by 9.30 Saturday morning.
It is well worth organising a weekend trip.
The comment that the average desk jockey could do it is crap.
It is bloody hard work.
You also need to ensure you are carrying all the right kit as well.
And do take a camera, the views can be stunning
This was the sun setting from Nevis
certainly be sure to take some snaps on the way..It is well worth organising a weekend trip.
The comment that the average desk jockey could do it is crap.
It is bloody hard work.
You also need to ensure you are carrying all the right kit as well.
And do take a camera, the views can be stunning
This was the sun setting from Nevis
Anyhow, first visit to the TA today so wish me luck
swerni said:
and that's your problem.
You are only ever going to be as fast as the slowest person.
You should arrange a training weekend either Lakes or Snowdonia. Have a very long session on the Saturday and try to do a walk that finishes in the dark.
If you're on time you'll be setting off up Scafell in the dark. If people haven't done a night trek before they can also really slow you down.
Some very good advice there, and elsewhere. If you haven't got one or two people who are very good with a map and compass who have used these skills at night it will slow down the fittest groups to a crawl. Walking on some of the trails for all 3 of the peaks is a strange experience in the dark if you haven't done it before so even when you know where you are going it will drop your pace. You are only ever going to be as fast as the slowest person.
You should arrange a training weekend either Lakes or Snowdonia. Have a very long session on the Saturday and try to do a walk that finishes in the dark.
If you're on time you'll be setting off up Scafell in the dark. If people haven't done a night trek before they can also really slow you down.
Having came off Nevis in the dark sans torch, and helped some totally unprepared people find their way off Scafell I have made and seen some of the stupid mistakes that people who mistake fitness for being prepared make.
I know very few people who advocate getting fit for intense hillwalking in the gym alone. I have a friend who does a lot of alpine and himilayan guiding and when he is home will go and find hard routes up things in the Lakes and then do twice the distance I could in a day just to keep himself in reasonable condition.
boredofmyoldname said:
Some very good advice there, and elsewhere. If you haven't got one or two people who are very good with a map and compass who have used these skills at night it will slow down the fittest groups to a crawl. Walking on some of the trails for all 3 of the peaks is a strange experience in the dark if you haven't done it before so even when you know where you are going it will drop your pace.
Having came off Nevis in the dark sans torch, and helped some totally unprepared people find their way off Scafell I have made and seen some of the stupid mistakes that people who mistake fitness for being prepared make.
I know very few people who advocate getting fit for intense hillwalking in the gym alone. I have a friend who does a lot of alpine and himilayan guiding and when he is home will go and find hard routes up things in the Lakes and then do twice the distance I could in a day just to keep himself in reasonable condition.
Well, seeing as I have my medical for the TA on tuesday, providing all goes well there all the navigation and fitness should be taken care of in training...Having came off Nevis in the dark sans torch, and helped some totally unprepared people find their way off Scafell I have made and seen some of the stupid mistakes that people who mistake fitness for being prepared make.
I know very few people who advocate getting fit for intense hillwalking in the gym alone. I have a friend who does a lot of alpine and himilayan guiding and when he is home will go and find hard routes up things in the Lakes and then do twice the distance I could in a day just to keep himself in reasonable condition.
The only similar experience I have was walking through the Peak District in the fog, and I loved it but know that going downhill, in terms of battering the legs, was much much more worse than going up....
boredofmyoldname said:
I know very few people who advocate getting fit for intense hillwalking in the gym alone. I have a friend who does a lot of alpine and himilayan guiding and when he is home will go and find hard routes up things in the Lakes and then do twice the distance I could in a day just to keep himself in reasonable condition.
I'll second that. A good level of fitness helps but treadmills etc. don't replicate all that lifting and lowering the feet on rough ground. Having said that, the 3 peaks isn't that hard if you're well prepared navigation and driving wise.Did the 5 peaks a couple of years ago. The guy that organised it did a great job of timing it so that only the starts or ends of the climbs were in the dark. Makes a big difference.
jimbobsimmonds said:
Hi all. I've just handed in all my paperwork for the TA so (touch wood) some time soon I'm going to need to get back on the cardio. Also I have 3 peaks in July so was looking at making life easy for myself by getting fir for that.
In terms of cardio the last couple of weeks I have been doing 15 minutes of walking up a 15% incline at 6kph at the end of my weights sessions (4 nights a week) which I know isn't a lot but it is a start.
I was just wondering what you would advice me to do in order specifically to do the 3 mile 20kg loaded march in under 45 minutes and to get my 1.5 mile time below 10.30, and the timescales I can expect to reach these goals.
Thanks
jimbob
Bring on the 3 peaks, mate we are gonna run it, thats the plan. Cardio training begins now!!In terms of cardio the last couple of weeks I have been doing 15 minutes of walking up a 15% incline at 6kph at the end of my weights sessions (4 nights a week) which I know isn't a lot but it is a start.
I was just wondering what you would advice me to do in order specifically to do the 3 mile 20kg loaded march in under 45 minutes and to get my 1.5 mile time below 10.30, and the timescales I can expect to reach these goals.
Thanks
jimbob
Ibizahoo2 said:
Bring on the 3 peaks, mate we are gonna run it, thats the plan. Cardio training begins now!!
Walk up on our hands...Or just get the van keys and leave them at Nevis... find a way of distracting Mr
Hairdresser (....) too. Never know what he might do to you when you sleep
Do not do your exercise on a full stomach. Food that remains in your stomach during exercise may cause stomach upset, nausea, and cramping. To make sure you have enough energy, yet reduce stomach discomfort, you should allow a meal to fully digest before the start of the event. This generally takes 1 to 4 hours, depending upon what and how much you've eaten. Everyone is a bit different. You should try to eat or drink something easily digestible about 20 to 30 minutes before the exercise. The closer you are to the time of your exercise, the less you should eat. Have a liquid meal closer to your exercise than a solid meal because your stomach digests liquids faster. Glucose is the preferred energy source for most exercise, a pre-exercise meal should include foods that are high in carbohydrates and easy to digest. This include foods such as pasta, fruits, breads, energy bars and drinks. Good luck.
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