Developing Speed For Mountaineers

Speed is rarely a limiting factor for mountaineers and would usually not be considered a priority for their training. However, there are a few situations where developing specific speed can be important for mountaineers and should be considered in their training. 

In this article and podcast episode, we explore this subject and some insights into how mountaineers can improve this aspect of fitness.

How To Increase Speed For Mountaineering

Today, we are talking about how to develop movement speed while mountaineering.

Now, from the outset, this may sound like a bit of a funny topic to be talking about.

Because mountaineering is the furthest thing you would consider from a speed-based sport.

Mountaineering is not a race.

Typically, mountaineering involves going very, very slowly for extended periods of time.

We are pretty much always walking as opposed to running or doing anything crazy when we are mountaineering.

And speed generally is not the limiting factor when it comes to mountaineering performance.

However.

There are a few particular situations where it may very well be worthwhile considering this aspect of fitness and putting a bit of attention into it in your training.

So today I want to dive into this topic.

We will cover

• The situations where developing may be worth considering for a mountaineer
• A few common mistakes I often see from mountaineers when they are trying to improve their speed
• Explore some training strategies I like to use for mountaineers to improve their speed

With that being said, let's get into it:​

*Quick note: the context of 'speed' for mountaineers is very different from the definition of 'speed' for most athletes. Today, we are talking about increasing speed in the mountaineering context (e.g. moving in the mountains for long periods of time) as opposed to 'max speed' (e.g sprinting as quickly as you can for short durations). 

When Should A Mountaineer Consider Training Speed ​

​There are a few situations where developing speed may be worthwhile:

Situation #1: Speed Requirements On An Expedition

Some mountaineers book onto a particular expedition or climb.
They get all the information about what they need to prepare for and the fitness requirements. And as part of that information, there is a speed requirement.

The provider says you need to be able to climb a certain amount of elevation in a certain amount of time.

A lot of climbs and expeditions have this.

Now, for some mountaineers, they look at those speed requirements and think this is not a problem at all.

They are not worried about it. And that is perfectly fine.

But other people look at those requirements and think this is actually a bit of a stretch.

They feel a little worried or concerned.

If you have a speed requirement on a trip or expedition and you are not one hundred per cent confident that it is comfortably within your reach, that is the first situation where speed training may be worth considering.

Situation #2: The Naturally Slower Montaineer

The naturally slower mover. A lot of people never even consider this.

If you naturally move pretty quickly and can always keep up with people, this may never cross your mind.

But there is definitely a subsection of mountaineers who are just naturally slower movers.

When they go hiking, even without anything extreme, they notice people tend to go a bit quicker than they do.

It does not feel one hundred per cent natural to keep up all the time.

On top of that, when they are in elevation or moving up and down mountains, they feel like they are always a little bit behind.

They are struggling to keep up.

They are often at the back of the pack.

The tricky thing here is not just that it is not much fun always trailing behind.

If you are a naturally slower mover and you are constantly trying to push outside your normal comfortable pace to keep up, this can put you at risk of early fatigue.

When we push speeds that do not feel natural, we burn considerably more energy than when we move at a pace that feels normal for us.

So if you are a naturally slower mover and this is a regular experience for you in mountaineering, speed training may be worthwhile.

Situation #3: Unpredictable Weather Environments

If you are mountaineering in a part of the world where weather systems are changeable and unpredictable.

Storms can roll in. Rain can come out of nowhere. The end of the day arrives faster than expected.

In these situations, being able to hustle to safety, get off the mountain, or get to a more comfortable position can be critical.

Being able to sustain quicker speeds outside of your normal pace becomes very important.​

If you are heading into an environment like this, looking at speed is probably worthwhile.

Common Mistakes From Mountaineers When Training Speed

​Mistake #1: Relying On Running For Speed Training

Running can be a great method of training for mountaineering.

A lot of mountaineers use it, and it works well.

But there is a big difference between running quickly and walking quickly under load.

If you are doing speed training purely through running and feeling confident because you can move fast while running, be aware that this may not line up with what you need on the mountain.

Walking fast with a pack is a different skill.

Mistake #2: Turning All Training Into Speed Training.

A lot of training information for mountaineers talks about intentionally keeping your cardio slow and low intensity to best develop aerobic capacity (the single most important aspect of fitness for mountaineers).

And that is absolutely true.

Speed training is about exposing the body to quicker speeds so it feels more comfortable and sustainable.

But the mistake is turning everything into faster training.

The priority of your training week should always be lower intensity movement and the ability to go for long durations.

Some people go from long, slow training straight into making everything faster, which might help your speed, but it will be detrimental to your mountaineering performance overall.

A little speed training is good. Everything being speed training is not.

Mistake #3: Judging Speed Based On Gym Machines.

Many mountaineers train on treadmills, stair machines, step machines, or Jacob's Ladders.

That is completely fine.

The issue comes when people assume the speed shown on the machine is the speed they will move on the mountain.

Six kilometres per hour on a treadmill does not equal six kilometres per hour up a mountain.

This does not mean that you need to avoid doing training on these machines. ​

But if you are trying to hit speed targets, you need to be aware that these numbers will not line up perfectly.

Effective Training Strategies To Improve Speed For Mountaineers

​The way I like to think about speed training for moutaineers is in layers.

You start at the base, with the simplest methods of training.

If you do this, and realise you need more, you add another layer. And so forth.

Most mountaineers never need to go past the 'early' layers. But everyone is different and can apply these ideas to their own individual situation.

Layer #1: Reduce Your Slow Periods

Average speed improves in two ways:

1. You go faster when moving
2. You reduce how much you have to slow down from your average pace (which is typically caused by fatigue)
   
   

Reducing fatigue naturally increases average speed in most situations.

This comes down to good, solid mountaineering training.

In very brief terms, you want to ensure you:

• Nail your long cardio and build the ability to move for long periods with a pack
• Include specific conditioning for pack weight, elevation, stairs, hills or sled work (if needed)
• Get strong through strength training to reduce fatigue
• Manage your fueling so you are actually supporting energy during long days
  
  

This is foundational training. This alone will improve speed for many people. And if you are trying to improve speed, make sure you are nailing each of these areas first.

Layer #2: Specific Speed Conditioning

This means exposing the body to quicker walking speeds under load and elevation.

It does not need to be complicated. A simple process I like to follow:

Start with tempo walking.

On flat ground, walk at a normal pace for two to three minutes. Then, intentionally push the pace for two to three minutes. Alternate between this for forty to sixty minutes.

Start this workout with bodyweight. Over time, add pack weight (and build up to your target pack weight for your climbing).

This is a simple way of exposing the body to sustained faster walking.

The next step is to incorporate this into some elevation work.

On hills or stairs (ideally not gym machines if possible), do a session where you alternate between slow, steady climbs and climbs where you push the pace.

So one climb might be done at nose-breathing or zone 2. On the next climb, you really race up. And you alternate between the two speeds for the entire workout.

(You can do the same on the treadmill or step machine if you need, using timed intervals - but ideally this will be on real stairs or hills).

Start this with bodyweight and gradually add pack weight (building up to your target pack weight).

I wouldn't recommend turning this entire session into fast climbing (as we still want to practice and develop slow and steady climbing).

But alternating the speeds can be a great way of doing this.

Layer #3: Pushing Speed During Training Hikes

During training hikes, stick to steady pacing for most of the hike.

Then choose certain sections where you intentionally push the speed.

This might be four minutes. It might be twenty minutes. Or whatever best suits you.

Gradually increase these sections over time.

This helps you adapt to uneven terrain, elevation, pack weight, and accumulated fatigue.

*If you do not hike often and rely mostly on running or cycling, consider adding hikes or longer walking sessions where possible.

Layer 4: Time Trial Hikes

Most mountaineers do not need this. But if speed is stressing you out, it can help.

This is how you do this:

• Choose a local trail (which is easily accessible)
• Put your pack on.
• Do the hike and push the pace as quickly as you can for the entire hike
• Record how long it took you
• Every four to six weeks, repeat the hike and aim to improve slightly.
  
  

This gives you experience hustling for extended periods.

You don't have to do this often (because, again, we do not want this compromising our lower intensity raining).

So, once every four to eight weeks is plenty.

Final Thoughts

Speed training for mountaineering does not need to be complicated.

• Nail the basics to reduce fatigue
• Add specific speed conditioning
• Practice short, faster sections on the trail
• Use time trial hikes if needed
  
  

Layer this on top of your normal training. And it should serve you well.

And if you were a mountaineer who struggled with speed and needed help getting yourself in the best physical position for your upcoming adventures, you can check out the Online Summit Program here:

Online Personal Training For Mountaineers

Yours in trekking,

Rowan