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Trespassing wayfarer
Location: Ottawa - Toronto Gender: Male Total Likes: 53 likes
| | | | Re: Climbing 123 floors < Reply # 8 on 3/31/2017 6:23 PM > | Reply with Quote
| | | Wow, seems like a nice challenge you've got ahead of you. I've been competitively running distance for 6 years now so hopefully I can help. I've also climbed 75 story floors to try to get to a roof. First things first: Preparation. I'm not sure how long you've got but if it's a couple weeks then you got to start preparing now. The usefulness of this post really depends on how fit you currently are. There's a lot of post here suggesting you start doing as much stairs as possible, or to go to big buildings and climb their stairs. The thing is you have to be really careful with this kind of stuff. Running, and especially stair climbing puts huge amounts of stress on the tendons, muscles and joints etc. and that repetition can be quite dangerous. If you start clocking in lots of hours on your legs they will get injured, and trust me, you do not want tendonitis, especially if it develops before you climb the building. Instead, try a cross training approach. Spend one day on hitting the stairs, hills, or running. Spend the next day on the bike. Biking is a great alternative to running in a lot of instances because it is low impact, meaning you don't put nearly as much stress on the muscles, bones, tendons etc. Biking improves your cardiovascular system, meaning your general endurance. Also it specifically works your thighs, and depending on your form, your calves. Your most important assets for this challenge. As a general rule, bike double the time* you run. Your bike workout will improve if you can do it outside on actual hills. This increase the amount of work on your cardiovascular system, and pushes you to use your thighs/calves. Plus it is a great way to build up tolerance to the pain lactic acid causes. *Always train by time, not distance. It allows you to listen to your body more easily. Listening to your body is crucial for any endurance sport/activity Nutrition is also important. I'm not going to recommend you a whole diet because it's hardly necessary for 123 floors. What I will say is that there is a saying we have among my varsity cross country team, "eat pasta, run fasta" Also make sure you keep hydrated through the week leading up to this. Equipment: Make sure to invest in a good pair of running shoes/walking shoes. A lot of people think they can get away with a cheap pair of running shoes, but that's a mistake. They are usually quite heavy, and are shaped in ways that will harm your body if you engage in repetitive activity with them. For simple stair climbing I'd recommend a pair of Nike Frees. They are super light, and very comfy. I never leave the house without them. (I wouldn't run massive distances with with them though 20+, they don't have as much support or grip that other shoes offer). Wear shorts and a t-shirt. That stairwell will get hot, especially if there are a bunch of people in it. Finally, perhaps the most easy and maybe the most effective suggestion is bring a buddy with you when you go. Nothing pushes anyone more than social pressure. A buddy can keep your mind off things, push you onwards, moral support etc.
If you do all this, this challenge should be very manageable.
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| 1footinthegrave
Location: Atlanta, GA USA Gender: Female Total Likes: 107 likes
| | | Re: Climbing 123 floors < Reply # 9 on 3/31/2017 6:53 PM > | Reply with Quote
| | | Posted by Kastor Wow, seems like a nice challenge you've got ahead of you. I've been competitively running distance for 6 years now so hopefully I can help. I've also climbed 75 story floors to try to get to a roof. First things first: Preparation. I'm not sure how long you've got but if it's a couple weeks then you got to start preparing now. The usefulness of this post really depends on how fit you currently are. There's a lot of post here suggesting you start doing as much stairs as possible, or to go to big buildings and climb their stairs. The thing is you have to be really careful with this kind of stuff. Running, and especially stair climbing puts huge amounts of stress on the tendons, muscles and joints etc. and that repetition can be quite dangerous. If you start clocking in lots of hours on your legs they will get injured, and trust me, you do not want tendonitis, especially if it develops before you climb the building. Instead, try a cross training approach. Spend one day on hitting the stairs, hills, or running. Spend the next day on the bike. Biking is a great alternative to running in a lot of instances because it is low impact, meaning you don't put nearly as much stress on the muscles, bones, tendons etc. Biking improves your cardiovascular system, meaning your general endurance. Also it specifically works your thighs, and depending on your form, your calves. Your most important assets for this challenge. As a general rule, bike double the time* you run. Your bike workout will improve if you can do it outside on actual hills. This increase the amount of work on your cardiovascular system, and pushes you to use your thighs/calves. Plus it is a great way to build up tolerance to the pain lactic acid causes. *Always train by time, not distance. It allows you to listen to your body more easily. Listening to your body is crucial for any endurance sport/activity Nutrition is also important. I'm not going to recommend you a whole diet because it's hardly necessary for 123 floors. What I will say is that there is a saying we have among my varsity cross country team, "eat pasta, run fasta" Also make sure you keep hydrated through the week leading up to this. Equipment: Make sure to invest in a good pair of running shoes/walking shoes. A lot of people think they can get away with a cheap pair of running shoes, but that's a mistake. They are usually quite heavy, and are shaped in ways that will harm your body if you engage in repetitive activity with them. For simple stair climbing I'd recommend a pair of Nike Frees. They are super light, and very comfy. I never leave the house without them. (I wouldn't run massive distances with with them though 20+, they don't have as much support or grip that other shoes offer). Wear shorts and a t-shirt. That stairwell will get hot, especially if there are a bunch of people in it. Finally, perhaps the most easy and maybe the most effective suggestion is bring a buddy with you when you go. Nothing pushes anyone more than social pressure. A buddy can keep your mind off things, push you onwards, moral support etc.
If you do all this, this challenge should be very manageable.
| Wow! I knew someone would be the fitness guru. Guess that's you. Now I know who to ask. How do you rehab a torn ACL in the right knee and bone spurs and Achilles tendinitis in the left foot ? Broken ligaments across both feet? Ballet nearly crippled me. Track polished off what was left. Lol Just so it connects to UE- I find these injuries severe limitations to my ability to climb
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| Trespassing wayfarer
Location: Ottawa - Toronto Gender: Male Total Likes: 53 likes
| | | | Re: Climbing 123 floors < Reply # 12 on 3/31/2017 8:03 PM > | Reply with Quote
| | | Posted by 1footinthegrave Wow! I knew someone would be the fitness guru. Guess that's you. Now I know who to ask. How do you rehab a torn ACL in the right knee and bone spurs and Achilles tendinitis in the left foot ? Broken ligaments across both feet? Ballet nearly crippled me. Track polished off what was left. Lol Just so it connects to UE- I find these injuries severe limitations to my ability to climb
| Damn, Ballet is a brutal sport... I'm not going to lie, you have it pretty bad, and I'm hardly an expert. I only know what I know because I made a lot of mistakes lol. Definitely see a physio! But here is what i do know: I'm assuming (and hoping for your body's sake) that you just want rehabilitation for general activity, not to sacrifice your body to the dance gods again. First and foremost, give your body some time. A doctor is the best judge for that. Now the torn ACL and bone spurs are pretty problematic. Pretty sure they normally need surgery to fix those properly. That being said, I bet water/aqua jogging will be tremendously beneficial for you. Water jogging is essentially where you jog/run in the deep end of a pool with a buoyancy belt. There are plenty of youtube videos that can show you how to properly do it, and tons of websites that can give you great workouts. It's so great because there is almost no stress put on the body, and zero impact. The water also helps the muscles relax making them less agitated for general day to day things. It's also great because in terms of maintaining fitness, it's very comparable to land running. (Sometimes even better) After receiving multiple injuries myself- tendonitis, shin splints, clicky hip syndrome, stress fractures I've incorporated it into my normal routine. In short: Pool running will greatly increase the strength/ of your muscles with minimal pain, and help relax them so that you can engage in more physical activity. Biggest draw back is that you look like a dork when you do it ;) As a temporary relief when say you need to climb something, or are just generally hurting from a long trek I use a cream call Voltarian. It's essentially a pain relief cream. I find it works wonders. Equipment wise, there's a few things that really can help you. Both with recovery and to avoid future injuries. With your achilles tendonitis, and background in dance I wouldn't be surprised if you've got flat feet, or conversely large arches. Calve sleeves also might be beneficial to you. Supposedly they increase blood-flow and oxygen delivery to the target areas. (Don't ask me how they work, I do not know lol) I've had a few teammates, as well as myself, that have used them to treat tendonitis in the achilles, stress fractures, shin splints, and flat feet. You can buy a pair at the local pharmacy. If you have diabetes you can even get prescription pair that supposedly works even more effectively. You can wear them under pants while at work, or when you are actually doing some sort of physical activity. I would wear mine to high school all the time lol) (The biggest pro to them is that at the end of the day when you take them off, it feels amazing!) Orthotics I heard are also great. I've never used them but plenty of teammates do. Also I know is that it's worth your money to get fitted. Orthotics can make or break you, so it's really important you get the right size. But again, I'm not an expert. See an actual physiotherapist for this lol.
[last edit 3/31/2017 8:05 PM by Trespassing wayfarer - edited 2 times]
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| blackhawk This member has been banned. See the banlist for more information.
Location: Mission Control Total Likes: 3996 likes
UER newbie
| | | | Re: Climbing 123 floors < Reply # 14 on 4/2/2017 8:20 PM > | Reply with Quote
| | | Posted by Steed So I signed up for this. Seems unlikely I could make it all the way to the top. The highest I've ever gone by just taking stairs was about 43 floors. I know it took the On the Roofs guys overnight to do this, before the building opened. Any advice on maximising my performance? http://www.daehanm...50525galaxy/98.jpg
| Train for what you're doing; stairs... give yourself a full 5-7 days rest before you do the climb so you are 100% recovered. Load on carbs starting 4-6 hours earlier or what you know works best for you. Make sure you're fully hydrated before you start. Bring at 2 quarts or more of water. Limit how much weight you carry. 5-10 stories at a time, rest about a minute. After about 20 stories rest longer as/if needed. Go at a steady even pace. If you can breathe through your nose, your pace is good. If you pace it right less rest is needed... Wear a pair of light, good high top lace boots. They protect your ankles from a misstep which important especially as you become fatigued. Be careful coming down; the riskiest part.
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