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Mountain Fit: Self Coaching for Mountain Athletes
Intro to Mountain Fit: Self Coaching for Mountain Athletes
Course welcome
Course goals
Training v. exercise (why train, anyway?)
COURSE UPDATES: Check here to see what's new
Course Prework
IMPORTANT READING: Exercise safety
[DOWNLOAD] The Epic Outdoor Endurance Roadmap
[DOWNLOAD] Track your physical activity for one week
Live Coaching Opportunities
BONUS: Schedule your 1:1 consultation
Planning Your Training Season
[DOWNLOAD] Training Plan Workbook
THE GOAL: Know Where You're Going
ASSESSMENT: Know Where You're Starting
PUTTING IT ALL TOGETHER: Mapping Your Training Season
PERIODIZATION: Understanding Training Cycles
RAMP UP: How fast should you get in shape?
TECHNOLOGY: Helpful training gadgets and apps
1. Training for Stamina
What is endurance training?
Energy systems, part 1
Measuring exercise intensity
Aerobic threshold heart rate testing
Training priority #1: the long hike
Best exercises for aerobic base training
Aerobic base training by phase
Summary and Homework – Aerobic Base
Aerobic Base Training FAQs
2. Training for Speed
2. Training for Speed
What is speed work?
Energy systems, part 2
Anaerobic threshold heart rate test
Designing effective interval workouts
Speed work by training phase
Summary and Homework - Speed Work
3. Training for Power
3. Training for Power
What is VO2 max, and does it matter?
Designing effective VO2 max workouts
VO2 max training by phase
Summary and Homework – Power Training
4. Training for Strength
4. Training for Strength
Benefits of strength training
Goals of strength training
Strength training lingo
Should you join a gym?
Phases of strength training
Stage 1: Stability and mobility
Stage 2: Movement
Stage 3: Resistance training
Heavy backpack training
5. Training for Behavior and Mindset
Healthy behavior IS training
Nutritional Balance
Sleeping
Mindset Hacks for Outdoor Athletes
The motivation myth
Getting consistent
Loving the journey
Self compassion
Believing hard
PHASE 1: WALK 2 HIKE Training Plan (4 Weeks)
[DOWNLOAD] Mountain Fit Walk 2 Hike Training Plan
PHASE 2: BEGINNER Training Plan (8 Weeks)
[DOWNLOAD] Mountain Fit Beginner Training Plan
Phase 3: MOUNTAIN FIT Training Plan (14 Weeks)
[DOWNLOAD] Mountain Fit Training Plan
PHASE 4: ADVANCED Training Plan (14 Weeks)
[DOWNLOAD] Mountain Fit Advanced Training Plan
Tips and Tricks for Your Goal Hike
Tapering
The day before your hike
Pacing a long hike
Hiking biohacks: rest stepping and pressure breathing
Preventing and treating altitude sickness
Fueling before, during, and after your hike
TEAMWORK: Let the humans be humans (including yourself)
After Your Trip
Wow, that was ... a hike.
Recovery tips
If you didn't reach your destination
Work with me!
Keep me in the loop!
Heavy backpack training
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