Training in the gym?

[jjd]

I live in a part of California that is absolutely dead flat. We have maybe 30 feet of elevation change across the entire city. The nearest opportunity for hill repeats is a good 45 minute drive one way and I don't have the time to do that very often (more like never - I am a full time student and I work part-time). I work out on the stair machine mostly and on the EFX type elliptical trainers the rest of the time. It doesn't seem like I get much of a calf workout on the stair machine and basically none on the EFX. What do you "city dwellers" do for your cardio/leg endurance workouts? I know Twight mentioned the stair machines in his book. Have they worked well for anyone else here? What kind of time/"elevation" are you doing on them, if you do use them? My typical workout now is 45 minutes, with about 220-240 floors, for what that's worth. Also, does anyone know how accurate those little hand hold heart rate monitors are (the ones on the machines)?

 

Thanks for any suggestions/info.

[willstrickland]

RE: the HR monitors.

 

I've checked the ones on the machines...stairmaster, bike, etc against what my watch/strap said. They are pretty close, within a couple of bpm.

[swaterfall]

See if there is a school in town with a stadium. I switch between taking the bleachers and doing every step on the stairs. Wear a backpack with weights in it a some one is sure to ask "what's wrong with you?"

[mattyg]

You don't clarify if you are using the Stairmaster or the Stepmill (that's what I call it). The Stairmaster is the older style stair machine with the pistons that move up and down. The Stepmill is the rotating staircase (kind of like a very small escalator) that closely mimics actually climbing stairs. I much prefer this last machine as I find (with a weighted pack) that it is as close as you can get to actually hiking or climbing. I feel I get a good calf workout with about a 50# pack for 60 minutes at about 50% of the machines maximum rate. Intersperse the heavy carry days with a good interval workout and you are good to go on whatever big lava pile you select.

[jjd]

Will, thanks for the info on the HR monitors - I am glad to hear they're accurate.

 

Stadium stairs are something I've thought of. The only problem is that I like to get a good, long "uphill" grind to simulate the stress on my legs.

 

mattyg-Are you sure the old machines are the piston type? The Rec Hall here at Davis used to have the "rotating stairs" type - you're right, that one does simulate climbing pretty well. Unfortunately, when they built our new facility, they didn't move the old machines. Now all we have are the piston type. I think I will start training on the machines with a heavy load though. I can't wait to hear the questions people ask me.

 

Thanks for the info and suggestions.

[Ducknut]

jjd

 

I am an old fart. I use real stairs. I put on a heart rate monitor and sweat my way up stairs in my office building 2 or 3 times a week. UCD has a few buildings that should able to gice you 10-20 stories of climbing (with 8 inch steps and 10 foot stories, you should get 200-300 stairs per climb). Do that for an hour every other day with a 40-50 lbs pack on at about 80% max heart rate (220-age x .8) and you'll be in shape for alpine suffer fests. Get out every weekend and do 5-8 hour conditioning hikes either over in the Sierra, or Coastal range.