Featured Photo: Max Markusen leading the first technical crux, Lady Mountain Route, Zion Utah May 2024
Carefully making our way across an exposed traverse above a sandstone cliff, we pause to marvel at the scenery and solitude. The shadows on the canyon wall slowly descended as the sun climbs. Far below the sound of the Virgin River and Zion tour busses are silenced by a soft breeze with the scent of Juniper and Ponderosa Pine. It is May 11, 2024 and my son Max and I are ascending Lady Mountain in Zion National Park.
Photo: Early morning in Zion Canyon
We are following a trail completed in 1923. The Lady Mountain route used nearly 2000 feet of cable, 1400 carved steps and at least two ladders to achieve its lofty heights, ascending 2700 feet from Zion Lodge in just 1.9 miles. Maintenance of the trail was terminated in the 1960s due deteriorating equipment and frequent rescues of overcommitted tourists. All cables and ladders were removed making this an infrequently climbed, strenuous route requiring good route finding and technical rock climbing skills.
Our traverse leads us to our first technical crux: a 50 foot vertical cleft in the red sandstone rock. I am happy to hand the lead over to my strong, competent 35 year old son. I have been following my training plan over the last two months and tapering the last week. The climbing is physically and mentally challenging, but I am ready.
Photo: Lady Mountain, Zion Utah
This edition of What I Learned This Week is titled Training with a Plan: Tapering for Goal. This article is about achieving your peak performance for your event. In the previous two editions of What I Learned, I write about creating a training plan for adventure goals or competitive events. You can access these here: Training with a Plan Part I and Training with a Plan Part II
The Taper
Your training intensity should peak one to three weeks before your event. This is the time to reduce volume yet keep intensity high. The longer the event, the longer the taper. The idea is to be rested and ready to push your limits. My event is two hard days back to back. I have been training for two months and tapering for a week. I am ready to push my limits.
The idea is to balance intensity with periods of easy workouts and recovery. If training for a competitive event you should have a day of an intense workout at race level followed by two or three days of easy workouts. As you get closer to your race, you shorten the duration of your workouts. Workout intensity is the key to maintaining fitness. Rest and recovery are key to avoid burnout.
Training for multi-day events is similar. If you are doing a backpacking or hiking trip, you want to do an intense day with heavy load and maximum speed followed by two or three days of hiking a normal pace with light load. As you get closer to your trip, reduce the duration of your hikes and your load. Keep your pace high.
Recovery
I have written extensively on recovery. Going into a competitive event or strenuous adventure requires both your mind and body to be relaxed and rested. Following a well-designed taper plan will accomplish this. For more detail read my article Recovery: The 50+ Athletes Secret Weapon
Nutrition
The most important piece of nutritional advice I can give is reduce your calorie load. As you taper for your event your body needs less carbs, fat and protein. Avoid junk and processed foods. Emphasize vegetables, nuts, and berries. For more thoughts read my article on training nutrition Feeding your Fire
Afterword
We climb through the first rock band, another long traverse, and up the second cliff band. We cache our climbing gear and ascend the endless stair: a 500 foot section of steep sandstone steps. Desert rose, manzanita, scrub oak and cactus claw at us as we scramble. Storm clouds threaten rain. We reach the summit of Lady Mountain four hours after leaving the trailhead. The view is stunningly beautiful; the solitude overpowering.
Photo: Storm clouds approaching Lady Mountain summit.
Donning extra clothes and rain jackets, the storm hits. Down we go retracing our ascent route. The way is steep, exposed and now wet. Twenty minutes later the rain ends, but more grey clouds threaten. Three more hours and we are coiling the rope after the last rappel. I say, “Max why don’t you head down and try to make the Wilderness Office before it Closes. We need to pick up our permit for tomorrow’s canyoneering trip.”
Photo: Max selfie with with OG (old guy) in the background.
Max says, “Are you sure you will be okay?” He knows I am tired.
I say, “I’m good, you go.” Off he goes at a speed I recall from a younger day. I carefully descend steep sandstone steps enjoying the late afternoon sun bathing the canyon in soft color. Today I was pushed to my limit. Tomorrow will be a tough day. Thanks to my training I am ready.
Please let me know if I can help you plan for your next event or adventure. Email me at mailto:steve.crookedthumb@gmail.com. Thank you for reading!
Photo: Lady Mountain summit with 1923 plaque and the Zion Lodge 3000 feet below.
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