New training incentives
If you train on a daily basis and think your fitness is pretty good, your first stay in the mountains may come as a big surprise. Mountainous terrain is a challenge in itself, if only because of the more rarefied, oxygen-poor air and the altitudes significantly increasing effort and energy expenditure. On the other hand, however, mountainous conditions provide additional stimuli that cannot be found anywhere else. Training in the mountains can be a natural continuation of a practised discipline or interesting diversification of daily physical activity.
Hiking
In the mountains, even hiking can be a real challenge. If you want to raise the level of difficulty, opt for hiking, during which you will complete a planned trail in a set amount of time during the day, or trekking, which is a multi-day backpacking hike during which you will spend the night in shelters or in a tent. The mountains are also a challenge for Nordic walkers. The altitudes covered provide a strong training stimulus, as does power walking, i.e. walking at a higher speed (8-10 km/h). Whether you walk with or without poles, it will be more difficult in the mountains. And that’s the point!
Mountain areas are also a great place for runners to test their shape on longer uphill runs and to train endurance in varied terrain and weather conditions. Whether you’re preparing for an obstacle race or competing in a real mountain run – it’s really worth it.
Bike challenges
Most mountain bike owners have never taken their machines to the mountains. This is a pity, as it is an excellent way of verifying fitness and the technical skills acquired in the lowlands. If you are a fan of off-road riding, i.e. XC, enduro and downhill, you can enjoy a number of specially prepared trails tailored to your style, equipment and level.
The charms of the mountains will also be appreciated by road cycling enthusiasts, who can test the limits of their physical abilities on climbs and of their courage on descents at really high speeds. The mountains are also a challenge for lovers of longer bicycle trips and bikepacking, i.e. cycling with light luggage. Remember, however, that every kilo of body weight, bike weight and luggage will make itself felt during climbs!
Canoeing trips
Mountain rivers and lakes provide opportunities for those who seek to combine tourism and recreation with enjoying wildlife from a new perspective. If this is something for you, take advantage of the growing range of canoeing or pontoon trips on offer.
Alternatively, paddleboarding (a sport that involves moving on a board using a paddle) may be an option, although the rapids of mountain rivers tend to attract more advanced enthusiasts of the sport. If you’re heading out into the wide world, you can also try canyoning, a specific type of activity that combines elements of rope, rock and water techniques. The latter, however, cannot be practised in the Polish mountains, as there is no suitable terrain here.
Climbing in natural conditions
If mountains, then of course climbing – classic, hook and boulder, with or without belay. If you train on the walls, the holidays are a great time to test your skills in natural conditions and learn new climbing, belaying and rappelling techniques on routes prepared under the guidance of professional instructors. Everything within the limits of reason, skills and equipment capabilities, as well as respecting the terrain and weather conditions, which can change really quickly in the mountains.
Go to the mountains with MultiSport!
When planning a holiday in the mountains, it is also worth taking your MultiSport card with you. It allows you to buy a discounted ticket for the cable car or for a selected cycling route, and also a ski pass in winter. The MultiSport offer includes trips to Gubałówka, Żar mountain in Międzybrodzie Żywieckie or Góra Parkowa mountain in Krynica-Zdrój. And when you get home, you can go, for example, to the climbing wall and work on your shape for the next trip.
Train sensibly!
Even if you have some experience of being in the mountains, something can always surprise you. Proper preparation is fundamental. Don’t just limit yourself to the right equipment – remember the changing conditions too. Weather, terrain and fitness may mean that the return to your lodging (and therefore to a rest and a hot meal) may be much later than you had anticipated. That is why it is always a good idea to carry clothing for changes in the weather as well as “iron rations” to prevent weakness and loss of strength in unforeseen situations.
When training in the mountains, always consider your own abilities and be aware of the risks that accompany activities in more challenging terrain. Dangerous situations are also the result of recklessness, so take basic precautions. If you are going out into the mountains alone, take your phone with you and leave information about your route and planned return at the lodging or hostel. If you see that the conditions are about to get too difficult for you, don’t take any chances – stop training and return to base. The next opportunity for a summit attack or breaking another record will present itself soon.
References:
- Mateo-March M., Muriel X., Valenzuela P. L. i inni, Altitude and Endurance Performance in Altitude Natives versus Lowlanders: Insights from Professional Cycling , Medicine and Science in Sports and Exercise, 2022.
- Khodaee M., Grothe H. L., Seyfert J. H., VanBaak K., Athletes at High Altitude, Sports Health, 2016.
- Shah A. B., Coplan N., Cardiovascular Effects of Altitude on Performance Athletes, Reviews in Cardiovascular Medicine, 2016.