Below is a list of free training classes for all competitors to get you ready for the Climb to Abu Dhabi Vertical Marathon
Abu Dhabi –
Note – Sessions are 1hr in duration. Pre registration is mandatory as spaces are limited. To confirm your spot email James – firstname.lastname@example.org or call (+971) 50 376 3409
Simple 3-week training program to follow
Week 1 –
- 2 x Stair session – Start by doing 5 sets of 8-10 floors. if it is a tall building, you could have a minute or two rest in between each rep, otherwise catch the lift back down. Don’t try to do this first session too hard – pace yourself and aim to complete the session.
- 2 x Weight sessions including leg squats (3 sets of 10), lunges (3 sets of 10), pushups and other arm weights. The weight sessions could be done after the 20min cardio or on a separate day with a 10-15min warm up.
Week 2 –
- 2 x Stair sessions – 1 shorter, faster one such as 10 sets of 5 floors with 30seconds to 1min recovery (or lift back down) and one longer session of 5 sets of 15 floors (catching the lift back down).
- 2 x Weight sessions including leg squats (3 sets of 10), lunges (3 sets of 10), pushups and other arm weights. The weight sessions could be done after the 30min cardio or on a separate day with a 10-15min warm up.
Week 3 –
- 3 x Stair session (preferably at least 2 days before race day) of 5 sets of 10 floors with either 1min recovery if it’s a tall building or catching the lift back down.
- Drop the weight sessions in the final week and ease up for the few days before the event — you want to go into the race feeling fresh and not tired.
Eat Well, Run Faster!
Carbohydrates are the body’s preferred fuel source, so focus on foods that are high in carbohydrates and low in fat, fiber and protein. Foods that contain easily-digested carbohydrates include:
- Sports drinks
Timing is an important consideration – what you eat depends on when you eat before the competition.
Dress Right, Run Faster!
- Wear outfits of breathable material to evaporate perspiration.
- Avoid wearing cotton sportswear; keep your clothes dry to maintain warm body temperature.
- Wear socks made of thin fabric that wick away moisture.
- Bring an extra set of clothes to change into after the race.
- Don’t wear accessories such as necklaces or bracelets, as they can get tangled or fall off during the climb.
- Timing is an important consideration – what you eat depends on when you eat before the competition.
Be Careful for A Safe Race
- Indoor air is often much drier than outdoors, so even with good ventilation people can still suffer from a dry throat. If you have experienced breathing difficulties in the past, you should consult a doctor prior to the competition to avoid emphysema or asthma attacks.
- Don’t run and eat at the same time to avoid choking. Stay at the water station to drink and don’t start running until you’ve finished. Please do not leave cups or water on the floor. If you do see water on the floor please notify the staff immediately.
Prep Properly, Get the Most Out of Your Race!
The warm up gradually prepares the heart, lungs, muscles and tendons for the training session or race. It can last for anywhere from 5 to 60 minutes and can include:
Gentle muscle relaxation -> Light jogging -> Static stretching -> Event specific exercises, such as sprinting or jumping over hurdles or running at race speed.
Race Day Checklist
Here is a checklist to help make sure you have everything organized for race day:
- Race bib & timing chip (must bring!)
- Valid ID
- Runner’s T-shirt
- Running shorts
- Sport socks and shoes
- Water bottle