Climbing Mileage

Climbing Mileage or ARC Training

Purpose: Building a base . . .climbing Mileage or ARC Training (Aerobic Restoration and Capillarity) is a beginner to intermediate training approach to develop aerobic climbing endurance by encouraging vascular development, particularly improving the capillary density of your forearms and thus prolonging “THE PUMP” or when lactic acid starts to accumulate in the blood stream.  Now it is important to mention that this is a natural defense mechanism of the body to prevent permanent damage during extreme exertion.

One way to improve endurance, is by continuous climbing for 2-3 sets of 20 to 40 minutes (or even a one 45 minute session) with 10 minutes rest in between on routes that are 1 (2?) grades below you onsite grade without surpassing your “anaerobic threshold” or “lactate threshold.”  They say, that it should be 30% of your maximum strength, but for climbing, what does that translate to?  Basically as you climb, you might get a little pumped, but you are not falling off half way up the route.  On top of that, you are also improving your climbing efficiency, techniques, and it is a form of injury prevention. 

 

- ONE TO TWO DAYS PER WEEK –

- Stretch/warm-up

- 2X – 3X Climb 20 – 40 minutes (or even a one 45 minute session) continuously climbing with a 10 minute break in-between on routes that are 1 (2?) grades below you onsite grade.  *If you find yourself starting to get over pumped, switch to an easier route – even mid climb.  Also try not to monopolize any one route, other climbers may be waiting to get on.  

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