SUUNTOブログ

We touched base with Carmichael Training System’s endurance coach Nick White and got 7 gems of wisdom that will turn you into a vertical speed machine. Emelie Forsberg pushing hard in the Andorra vertical skimo race. © ISMF Press Office Consistency and volume Having a solid aerobic fitness base is an important prerequisite to becoming faster on vertical ascents, so consistency and volume should remain central to any training programme. This base makes focused work on your lactate threshold and V02 max possible. Improve your V02 The goal here is to maximize how much oxygen your body can process and deliver to your working muscles. Doing short, high intensity interval workouts, some of them ascents, are the way we achieve this. Match each interval with an equal recovery time. Here are some ‘go-to’ workouts that should be done two to three times a week with a rest day between each session: 9x 2min at maximum effort/2min easy recovery 6x 3min at maximum effort/3min easy recovery 5x 4min at maximum effort/4min easy recover Easier option: 5x 30s at maximum effort/30s easy recovery Few athletes have a V02 max as high as Suunto ambassador Kilian Jornet. © ISMF Press Office Focusing on lactate threshold If it’s a trail race or a mountain run with big vertical ascents that you’re training for, then it’s also critical to focus on your lactate threshold. Do this through longer duration interval workouts done at a slightly lower intensity than the V02 training outlined above. The goal is to work consistently until you can't work at that intensity anymore. After rest and recovery, your body will become stronger. Intervals should be between 10 to 30 minutes in length, with half the recovery time, and a total training time of around 45 to 60 minutes. For example: 4-5x 12min intervals, with 6min rest between 3-4x 15min intervals, with 8min rest between 2-3x 20min intervals, with 10min rest between Both of the above interval types, V02 and lactate threshold, are necessary, whether you’re doing a vertical kilometer race or a longer mountain run. Each one is specific to a different aspect of vertical speed. Ryan Sandes training in his local hills in Cape Town. © Craig Kolesky/Red Bull Content Pool Match your gradient While it's a good general rule to match the gradients in your training to that of your event, it’s also important to mix it up so you're not hitting the same hill over and over again. Don’t overdo the hills! Not all of your interval workouts should be done on hills. Do them once or twice a week on hills and the other days train on rolling or flatter terrain. © ISMF Press Office Keep it specific At least some of your training should be on terrain that’s similar to what your race will be on. If at least some of your training is done on similar trails or hills, then you can be sure you’re developing the necessary muscular strength and technical skills as well. Watch your weight Body weight is obviously an important factor in the vertical ascent equation. A heavier runner will require a lot more energy and force to climb a hill at the same speed as a lighter runner. It really is a power-to-weight ratio issue at its core. You go uphill faster either by gaining more power, or becoming lighter, or both. So go easy on the cake! MAIN IMAGE: © ISMF Press Office

Understand there’s no magic solution Breathable, waterproof, windproof – remember there’s no magic gear solution that works for everything. It’s possible to go cross-country skiing in -15ºC in just a base layer and shell. Wear that while ice climbing and you’ll start turning blue pretty quickly. Equally, you may need all the layers you can wear in +5ºC if it’s wet and windy. Remember there are always compromises – and you’ll never get it totally right. Greg Hill pushes through an icy day. © Bruno Long Experiment with what works No two people are the same – a big guy with a lot of mass may be quite happy in little more than a t-shirt while if you have the figure of an ironman athlete, you may need an insulated jacket and mittens to enjoy the same level of warmth. Experiment between synthetic and wool base layers. If you’re a copious sweater, you may lean towards the former. If you need the warmth, go for wool. Bring spares - of everything! There’s nothing better after a strenuous hike to a summit peak than ripping off a sweat-soaked base layer and putting on a fresh one. OK, the stripping-off part is not so fun – especially if it’s windy! – but we promise it’s worth it. On longer days, taking your boots off and swopping socks will also make your smiles last longer. Change your gloves regularly, see below… © Bruno Long How many gloves is ok? How many pairs of heels is it ok for a girl to have – probably not as many as the number of gloves it’s ok for the winter sports athlete to have. Have a look in any winter climber’s closet and you will find dozens and dozens of pairs. Take two to three with you on the hill. Cheap fleece gloves are awesome for when you’re moving and in between technical sections. Switch gloves between stages, depending on your activity. Keep the spare pair inside your jacket to keep warm. Still have cold hands? See #6 & #7. Dress for 15 minutes into your activity Remember that overheating and sweat in particular is the #1 enemy. The best way to chill a bottle of white wine is to stick it in a bucket of iced water and let the breeze do the rest. Dress for how you’ll be in 15 minutes time not how you’ll start. Better to begin a bit chilled and then warm up, than start pouring with sweat after a few minutes and have to stop and shed layers. Put a hat (or anything) on Since scientists debunked the myth that 70% of your body heat is lost through your head, the old adage that ‘if you’ve got cold hands you should put a hat on’ seems out of date. But it’s still a valid reminder that you should think ‘big picture’ when it comes to cold hands. Hands and feet get cold because the rest of your body’s cold; so putting on a warm layer, wearing a hat and pulling up your hood is still a case of old school is best. Remember also there’s no magic pair of gloves out there. Cure your cold hands for good! Always get cold hands or feet? If you’ve suffered from a cold weather injury (such as frostnip) chances are you’ll battle cold hands the next time the mercury drops, but contrary to conventional wisdom, there is something you can do about it (provided it’s not something else like Raynaud’s disease, in which case check with your physician). Doctors at Britain’s Institute of Naval Medicine discovered that rewarming your hands or feet in a warm bath over a course of several weeks can completely reverse the effects of a cold weather injury. Fill a foot bath with water at 40ºC, have a slug of your favorite tipple (alcohol opens up the blood vessels) then soak your feet or hands for 20 minutes. Repeat every night for several weeks. MAIN IMAGE: © Bruno Long

When the snow falls, you want to be ready. And fit! Nothing will kill the fun quicker than an early season injury, so we asked pro skier Greg Hill for his best advice. “It’s definitely time to start getting ready,” he says. Below, he outlines the exercises you need to be doing to be in good shape for the snow. STOP TALKING Obviously keeping up on our cardio is very important, biking, running, treadmill whatever we have time for. But it’s important to do at least three sessions of 20 minutes each week. This is to just keep our cardio at par, but to improve it we need to push ourselves a little harder. That means three longer runs or bike rides of an hour but then 10% of that should be in the pushing hard phase – pushing so hard you can't speak! Put another way: 90% of our exercise should be in the ‘able to talk’ phase and then 10% in the ‘unable to talk’ phase. GET DOWN! Run or walk downhill. Hiking down from alpine hikes, or running downhill is a great way to shock your muscles and get them ready for the endless downhill descents. This imitates the impact of hard turns and the repetition of the sport. HOLD THE WALL Too busy? Go for a ‘wall sit’ and start extending the times you can sit against a wall. Get your legs at 90º, with your back against the wall and hold it there. This replicates the constant quad stress and strength you will need to crush the big runs. It’s an isometric strength training. Nothing moves or flexes – it just holds. Try two minutes and build up. (NOTE: Greg has quads of steel. We tried this and failed so don’t feel bad starting at 1 minute and pushing from there.) JUMP! It’s the classic ski training exercise but that’s because it works on developing power. There are many different games to play but the main thing is exploding up as high as possible and then landing and absorbing the shock smoothly. Reps of 20 and three or four sets to start off. WEIGHTS All around strength is also a big factor – core strength being key to balance and good skiing. So if you can, an all around weight routine will help immensely. STAY UP LATE WATCHING YOUTUBE Lastly, get excited for the ski season! Watch ski videos, dream up adventures, fuel your desire as much as possible. It’s the mind that will drive your body so get it excited! Images by Bruno Long Photography

Here are the last two candidates in the Dream Traverse Video Contest final! Vote for your favorite to make its creator's dream come true. View all six videos and choose your winner at traversecollection Three Suunto Traverse outdoor watches will be raffled among all voters. SNOWBOARDING IN JAPAN Candidate number five is Tom Harrison from London, UK. Or actually the whole Harrison family has a dream of snowboarding in Japan. “As a family we enjoy adventure, and I helped my sons create the film for the competition about the familie's dream trip to Japan,” Tom says. “Whether it’s camping, climbing, hiking or skiing, we can’t get enough of new challenges. Leaving London for a new adventure, even if it’s for only a couple days, is always a thrill.” When asked what the outdoors mean to him, Tom turned to his 15-year-old son to get an answer. “The outdoors is something that he can’t even begin to comprehend; a place that breeds adventure. Living in the city he feels contained, boxed in, always looking out the classroom window into the unknown, and all he wants to do is explore it.” “Outdoors give you an overwhelming sense of achievement. Getting out of London and going on an adventure is an amazing feeling, and it’s addictive. You can really find yourself when you are lost in the outdoors.” The Harrison family’s dream is to snowboard in Niseko, Japan. “In Niseko both amateurs and professional shred the fresh snow of the mountain,” Tom explains. Tom would take his sons also to Tokyo and Kyoto to explore the culture and beauty of their dream destination. “I would love to see my boys’ faces as they watch the crowds at the famous Shibuya zebra crossing in Tokyo or marvel at the beauty of the bamboo forest in Kyoto. It would be an unforgettable experience.” TRAIL RUNNING EP.5 Finalist number six is Björn Hunger, 17, from Windischgarsten, Austria. Björn enjoys trail running, mountain biking, ski mountaineering and shooting videos. “For me outdoors mean freedom. It's the best thing in the world to be out in the mountains with my friends and family!” Björn says. Björn’s dream traverse destination is Iceland. “To go to Iceland is one of my biggest dreams and it would be so cool to realize this dream!” “I would like to go to Iceland because the whole nature and the mountains there are so awesome.“ Get to know the other candidates: DREAM TRAVERSE VIDEO CONTEST FINALISTS: KINGDOM TRAVERSE AND PATAGONIA DREAMING DREAM TRAVERSE VIDEO CONTEST FINALISTS: DO THINGS ALWAYS AND WINTRY CHINA DREAM Go to traversecollection, watch the videos and vote for your favorite. Three Suunto Traverse outdoor watches will be raffled among all voters.

トレーニングで強くなるには、走る、登る、泳ぐといった運動そのものが欠かせません。しかし、身体がトレーニングの刺激を受け止め、次の負荷に対応できるよう変化していくのは、運動を終えたあとの時間です。 つまり、休息はトレーニングの反対ではなく、その一部です。負荷と回復が適切に組み合わさって初めて、持久力や筋力、動作の効率といった能力の向上につながります。 この記事では、スポーツウォッチで回復をどう測るかではなく、回復中の身体で何が起きているのかを中心に解説します。 目次 身体は一定の状態を保とうとする 「疲労が抜けること」と「適応」は同じではない 睡眠は適応を支える土台 自律神経の変化は回復を知る手がかりになる データが良くても休むべき日はある 回復を「判定」ではなく「判断材料」として使う 日々の変化を、現在のSuuntoで振り返る まとめ｜休息まで含めてトレーニングを設計する 身体は一定の状態を保とうとする 人の身体には、体温や血糖値など、体内の環境を一定の範囲に保とうとする働きがあります。これはホメオスタシス（恒常性）と呼ばれます。 トレーニングは、この安定した状態へ意図的に刺激を与える行為です。運動中はエネルギーを消費し、筋肉や心肺機能、自律神経系に負荷がかかります。身体はその刺激から回復する過程で、同じような負荷へ以前より対応しやすくなるよう適応を進めます。 ただし、刺激が強ければ強いほど効果が高まるわけではありません。回復できる範囲を超えて負荷が続けば、質の高い練習を積み重ねにくくなります。 「疲労が抜けること」と「適応」は同じではない 回復という言葉からは、筋肉痛がなくなる、疲労感が軽くなるといった変化を想像しがちです。しかし、身体が元の状態へ戻ることと、トレーニング刺激に適応することは、厳密には同じではありません。 エネルギーの補充、損傷した組織の修復、神経系の落ち着き、運動動作の学習などは、それぞれ異なる時間軸で進みます。朝の数値が良好でも脚に強い張りが残ることがあり、反対に身体は軽く感じても、睡眠不足によって集中力が落ちている場合があります。 回復を一つの数字で表し切れないのは、このように複数の仕組みが同時に関わっているためです。 睡眠は適応を支える土台 睡眠は、身体と脳が日中の刺激から回復するための重要な時間です。トレーニングだけでなく、仕事、移動、暑さ、精神的な緊張なども身体にとってはストレスになります。運動量だけを見ていても、実際の回復状態を捉えられないことがあります。 睡眠を振り返るときは、一晩の長さだけでなく、就寝・起床時刻の規則性、夜間の目覚め、起床時の感覚、日中の眠気にも目を向けましょう。完璧な睡眠を一晩だけ目指すより、無理なく続けられる生活リズムを整えることが大切です。 自律神経の変化は回復を知る手がかりになる 心拍数やHRV（心拍変動）は、自律神経の状態を間接的に捉える手がかりです。睡眠中の変化を継続して見ると、普段の自分と比べて身体が落ち着いているか、ストレスの影響が残っているかを考える材料になります。 大切なのは、他人の値や一般的な基準と競うのではなく、自分自身の通常範囲からの変化を見ることです。また、単日の上下だけで結論を出さず、睡眠や主観的な疲労と合わせて傾向を確認します。 ▶︎関連記事：「HRVとは？心拍変動を理解してトレーニングの回復を最適化する方法」 データが良くても休むべき日はある 自律神経に基づく指標は便利ですが、筋肉や腱、関節の局所的な負担、感染症、栄養不足など、すべての状態を検出できるわけではありません。ウォッチの数値が通常どおりでも、強い筋肉痛や痛み、発熱、息苦しさがあれば、数値を優先して運動を続けるべきではありません。 回復を判断するときは、データに加えて次のような感覚も確認します。 起床時に疲労が残っていないか 筋肉や関節に普段とは異なる痛みがないか 食欲や気分が普段どおりか ウォームアップで身体がいつものように動くか 練習に集中できる状態か 回復を「判定」ではなく「判断材料」として使う 回復データの目的は、その日のトレーニングを自動的に決めてもらうことではありません。予定していた練習と現在の状態を照らし合わせ、負荷を調整するための判断材料として使うことに価値があります。 状態が安定していれば予定どおり取り組み、疲労の兆候が重なっていれば、強度を下げる、時間を短くする、軽い運動へ切り替える、休養日にするといった選択ができます。こうした小さな調整は、長期的にトレーニングを継続する助けになります。 ▶︎関連記事：「Suuntoでリカバリーを確認する4つの方法」 ▶︎関連記事：「ランニングのトレーニング負荷を管理する方法」 日々の変化を、現在のSuuntoで振り返る 元記事で紹介されていた旧世代ウォッチの単発テストに代わり、現在は睡眠、HRV、心拍数、トレーニング負荷などを継続して振り返る考え方が中心です。Suunto Race 2、Suunto Race S、Suunto Run、Suunto Vertical 2などの現行モデルとSuuntoアプリを活用すれば、トレーニングと日常生活の変化を長期的な傾向として確認できます。 大切なのは、その日の数値だけで良し悪しを決めるのではなく、自分の通常状態を知り、負荷や生活習慣との関係を振り返ることです。具体的な確認方法は、上記の関連記事で詳しく紹介しています。 まとめ｜休息まで含めてトレーニングを設計する 身体は、トレーニングの刺激を受けたあと、休息中に修復と適応を進めます。だからこそ、負荷をかける日だけでなく、回復する時間まで含めてトレーニングを考える必要があります。 一つの数値だけで「回復した」と判断するのではなく、睡眠、自律神経の傾向、筋肉や関節の状態、気分、実際に動いたときの感覚を組み合わせましょう。自分の通常状態を知り、その変化に合わせて負荷を調整することが、継続的な成長につながります。 トレーニングと回復を、一つの流れとして振り返る SuuntoのスポーツウォッチとSuuntoアプリで、睡眠、HRV、心拍数、トレーニング負荷の傾向を確認し、自分に合ったトレーニングリズムを見つけましょう。 Suuntoウォッチを見る