57

There's a technicality here that's about the difference between "training" and "being active". It's important not to confuse the two but where the threshold lies is a matter for an individual. For the first few weeks, cycle commuting will be training. Subsequent to that, assuming you're not the type to cycle at full sprint everywhere, it's simply a part of ...


30

I don't think it works like you think it works. If you're trying to build your distance, you might do 8 miles one Saturday, then the next weekend do 8 on Saturday and 6 on Sunday. The next, 10 on Saturday and 8 on Sunday. Or more if you feel up to it. Mixing training and a through hike is a recipe for bad things to happen, from fatigue to blisters to actual ...


23

There are a lot of factors, but for the Appalachian Trail there are a lot of hikers so it can give us pretty good insight into the time it takes for the average thru hiker to reach maximum mileage per day. Map Man (Steve Shuman) conducted an analysis of 240 successful north bound Appalachian Trial thru hikers who kept a journal (so not quite average, but I ...


19

Subject to advice from your physio and doctor, training on a (well-fitted) bike can be excellent, as your joints aren't under too much load or twisting. Cycling that sort of distance will make a huge difference to your cardiovascular fitness and weight (which may have suffered due to enforced rest). It's not really strength training for the climbing, and ...


17

You have a few options: Don't worry about the lease and accept the fact that you may lose your security deposit. You can take the board down before you move out, spackle over the holes, and hope the landlord doesn't notice. I live in the US, and that seems to be the preferred option here. Everyone I know who has a hangboard has done this, and they seem ...


14

Aerobic conditioning will help a little with the altitude. You can practice walking / running on a treadmill at 15% incline. You can practice walking with a loaded backpack. Bonus points for doing it on an inclined treadmill.


14

Rather than try to answer the personal part of your question, which as Liam said needs a doctor's attention to answer properly, I shall reply to the more general title: Can a Finger Pulley injury be predicted / anticipated? In an absolute sense I do not believe it can be. In a relative sense it is caused high stress on these "pulleys" so avoiding hard use ...


14

An adult person burns between 100 to 150 kcal additionally per 100m elevation gained. Moreover, if you carried some common back bag you should add around 50 to 100 calories per hour. If the bag was very heavy you should add around 200 calories per hour. Of course, these are only average values - for a more exact calculation we would need the weight, age of ...


14

As you say, it's only in your head. Here are some things that may work (worked for me with various degrees of success): Just do it more. You say that you climb "almost all indoors" and "have taken a few falls" - I sense a contradiction there. Make a rule that for every route you climb, you fall off at the end. This way you will be doing 10 scary falls every ...


14

I've found a great way to work through this is doing intentional fall progressions. Since you are climbing mostly indoors this is easy to do frequently. Make sure you have a solid and patient belayer while doing this. Start with leading up to a bolt (4th or higher is best) and take a short lead fall from there. Since being at the bolt doesn't make you as ...


14

You'd be better of strength training your muscles to carry the extra weight of the water you need to carry. How much water an individual needs to stay hydrated is not a standard measure. Different individuals need more or less water to keep their bodies properly hydrated. I don't think it's necessarily wise to try and train your body to do with less of ...


14

Before embarking on specifics, a word of advice: learn to love plateaus. When beginning climbing, we make drastic improvements seemingly every time we go out. As we improve, gains become more and more difficult. There will still be jumps in ability, but they will become more and more sporadic. Learn to love climbing for the movement and adventure, for the ...


13

In my opinion there are a couple of valid reasons to use sandpaper. File down current calluses, therefore avoiding large calluses from getting snagged/pinching itself resulting in a flapper (ripped piece of skin only attached at a small point). Toughen up the skin, resulting in less sensitive and more durable skin. When you are a beginner it will take time ...


13

Whilst walking about, clench your fist, then stretch your hand open again. repeat this 30 times (or whatever you want) and relax. Bit by bit, maybe one or two a day, increase the reps. Vary for speed and power. You can do this whilst walking around.


13

Have you ever done any weight training? This kind of "delayed onset muscle soreness" is very common for people beginning a weight training program. This wikipedia page attempts to explain the mechanism. For weight training, the general advice is to not stop lifting, but to reduce the weight and intensity. If you google "delay onset muscle soreness" you'...


13

Months not days. Walking is a sport. Like any sport, you need to train your sport-specific muscles over months before you start getting really serious. If not, instead of getting progressively stronger, you'll just injure yourself on the first day and you won't recover. Unlike most other sports though, if you injure yourself hiking then you're most likely ...


12

Acclimatization is the most common technique. Altitude sickness occurs at 2,400 m, so you go to a base camp (for example Cuzco if you're doing the Incan trail, or the South/North Base camps for Everest) and you let your body adjust to the altitude over a few days although it can easily take a week. However, acclimatizing has its limits, somewhere between ...


12

I assume you're talking about the south base camp in Nepal, which is the more popular destination. The typical route gains about 8000 feet over 40+ miles, which is really quite gentle, although the net effect of all that altitude is significant. It's mostly class 1 with some class 2 (rough trail/scrambling), so no technical skills required. Supplies/...


12

It should be good for your heart (and maybe body-weight) at least. When I started commuting that distance (18 km. each way) I bought a better bike (i.e. $700 new instead of $200 new, with extra-good tires, better gears, and bestest brakes). More to the point, I interspersed that riding with rest days (when I took public transport instead). Cycling every ...


12

It isn't so much about the training as it is about the recovery. Professional cyclists are on the bike for 700-1000 kilometers a week, often with two different training sessions in a day, and multiple days in a row. Same for any endurance athlete, such as triathletes, marathoners, ultra runners, etc. The bad news is, that if they aren't training, they are ...


12

Its going to depend on the person and the terrain, from experience it takes about 5 days to week to really hit your stride, but that will depend per person and some people take much longer to really get going. The other thing you are missing here is that you will be able to go faster and further during the hike, because like a rocket, you are consuming your ...


11

As I noted in my answer to that question, plasticene or stress balls work. Also, you can use guitarist's finger exercisers I do like your idea of using less fingers for carrying bags etc.


11

While Patrick's answer here clears many of the points, I would like to make up a few points about warm-up routines and acclimatization. A few points may sound very specific to you and not really generic at all. For us, Indians, that weather is not really what you can call normal and pleasant, with the gradual (if it is) gain in altitude adding to a wee bit ...


11

Typically, using 3/4" (19mm) plywood board is strong enough for this use. And the bolts you want are 3/4" (19mm) plus enough each end to screw into the hold and to accept a nut. Bolts used for most holds are M10 or M9.5, so check which your hold supplier uses, and then make sure the holes you drill are that thickness. This sort of bolt seems to be the most ...


11

You can also train endurance at the bouldering gym (at least when it's not too crowded) by doing "4x4" exercises: Do 4 relatively easy bouldering problems back-to-back without any pause between them, ideally ones that are next to each other. Rest just enough so you're not out of breath anymore; If you're not out of breath after 4 problems, do harder ones or ...


10

To deal with low oxygen environments you need more red blood cells. To get more red blood cells you have very few options. Blood doping Low pressure chamber treatments Actually going into higher altitudes on a regular basis (I recommend this one) Make sure your diet has enough iron to support the red blood cell production. However, iron by itself is not ...


10

According the the UIAA: International Mountaineering and Climbing Federation After 8850 feet a rate of 1250 feet per day above the previous days sleeping altitude is a generally appropriate rate of ascent. Usually after 2700m, not to climb more than 400m from the previous night’s sleeping altitude would be a reasonable recommendation. Climbing high and ...


10

I guess to understand the use of a campus board it's the easiest to have a look at it's genesis: The campus board was invented by Wolfgang Güllich, who was with Action Directe the first to climb the grade 9a. He invented the campus board while training for this ascent. The crux of Action Directe is a dyno into a shallow hole that has to be held with the ...


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