Winter Sports for Cross-Training
I'm interested in the EN team's experience with using winter sports to cross train to keep things fresh through the snowy months of the year.
This occurred to me today during a snow hike up to Gobbler's Knob summit in the Wasatch Mountains. For shits and giggles, I wore my HR monitor to see what the data looked like. On regular hikes, it's rare that my HR is even in Z1 unless it is a serious climb. However, hiking through the snow using trekking poles, my HR was mostly in Z1 and Z2. Toward the summit, where I was wadding through knee deep snow, it even went up to Z3. The 8 mile hike with just over 3000 ft of climbing got a hrTSS score of 175 in Training Peaks. I was surprised it was so much work, so it got me thinking about using winter sports for cross training.
I just started the first week of my OS. I switched the long run (which doesn't seem long after a 5-month running block) to Saturday afternoon and did my long ride in the morning, knowing I was going for a hike Sunday.
My rough theory is that one could substitute snow hiking, or any kind of vigorous hiking, for a durability run. I wouldn't substitute it for a key run. Hiking probably won't make you a faster runner, but it will strengthen your legs and build endurance. It also seems like a low-risk way to build TSS. The question is how much transferability does it have to running? My guess is a lot since it is using many of the same muscles. Doubtful it would do anything for cycling or swimming.
I've also read about a number of ultrarunners who do cross-country skiing in the outseason. I'm planning to give it a try this winter for fun and substitute cross-country skiing for some runs.
What have other ENers done in the winter for cross training? Did you find it effective?
Comments
While we think of running as an aerobic sport, in fact it requires more leg strength than hiking or XC skiing. While hiking and XC skiing (the way most of us mortals do it) provide a vigorous strain on the heart, there is less effect on the legs. IMO, it's very easy to build up the heart muscle. But getting leg strength requires a bit more work, like weight lifting, or persistent running at better than Z1. Downhill skiing and mountain biking for me really helped to build and retain that leg strength. Doing those in the winter ('round here, one can MTB most all year) complemented running and road biking very well. I lose fitness in my legs for running and biking (remember, fitness is in the muscles, more than the heart) if I just hike or XC ski.
I'll repeat what I told you last year: you live in the best place in the world to go downhill skiing with daily convenience. Learn how, and you'll be hooked for life, as well as get stronger in your legs. And if you want to get really tough and save $$$, get into providing your own lift to the top, with skins and free heel bindings and really build your whole system.
The best outdoor fun I had in my 30s was hiking up and skiing down the Baldy Chutes in Alta, to say nothing of slamming the bumps in 2 feet of new snow in Snowbird's Peruvian.
I haven't forgot your advice -- I'm planning to try skiing this year. I also want my daughters to take lessons. We haven't had a good snow yet this year though.
I'd almost broaden your statement to say Utah has some of the best outdoors activities in the world. Epic hikes, amazing trail runs, world-class MTB trails -- on top of world-class skiing. The best part is that it can be enjoyed within 15 minutes of my house. Heck, I have awesome running, hiking, MTB trails from my front door. There are so many options I think you could do a different hike, run, ride, etc every weekend for a year and not have to repeat any.
I'm also interested in trying snowshoeing. I just happened to see the below article. I've heard of local snowshoeing races -- might be fun to try in the OS.
http://trailrunnermag.com/people/profiles/1674-showshoe-running-is-harder-than-regular-running
I started a similar discussion on the Salt Lake Tri Club FB site. It turns out there are a bunch of triathletes interested in learning to cross-country ski. Some of the members have hook-ups in Park City. As soon as we get some real snow, they're going to organize a clinic. Looking forward to giving it a try.
I also came across a local snowshoe race, Bigfoot Snow Festival, at the end of January. The have distances ranging from 5k to 50k. The 25k could be fun. Maybe if I learn to snowshoe by then...
http://squawpeak50.com/bigfoot-homepage/
Circling back to this thread...
Santa left a pair of Louis Garneau Transition running snowshoes under the tree for me. I got to try them out for the first time today in Corner Canyon above my house. I've got to say that it was both fun and hard as hell. Based on my n=1, this is excellent cross-training for running. Indeed, it will make running seem easy.
Snowshoeing has low barriers to entry. If you can walk/run, you can learn to snowshoe in 5 minutes. In terms of equipment, you just need a pair of running snowshoes, which can be had for $150-250. I use my running and cycling winter gear. I wear my snow running shoes and running tights with cycling pants over them, and up top a cycling base layer, running pullover, and LG cycling jacket with running gloves and a skullcap. It was 17F and I was plenty warm. I didn't need to go out and buy anything else.
I'd say snowshoe running is a great way to get outdoors during the winter months without having to make a huge investment in equipment and/or learn new skills. It has the added benefit of probably being 100% transferable to running.