Join Us On The Grind…Grouse Grind That Is!
As I’ve said in previous posts, the training we do at PI can be fun in and of itself, but our ulterior motive is to build our clients’ strength and fitness in such a way that enhances confidence, efficacy, and the ability to tackle outside of the gym sports or fitness challenges.
We’re blessed to live in a beautiful province with no shortage of amazing hikes. One of the “fitness badge of honour” hikes is the Grouse Grind. The Grouse Grind is a 2.5 km trail up the face of Grouse Mountain and is often referred to as “Nature’s Stairmaster”. Grinders hike up and then for $20 enjoy the beautiful “Skyride” down the mountain. Downhill hiking is not allowed.This summer we’ll be organizing a group Grouse Grind hike on Sunday July 28th for anyone who wants to tackle this seemingly never-ending staircase and check it off their bucket list. Strong and cardiovascularly fit individuals can finish the grind in just under an hour, most hikers take 2 to 2.5 hrs, and the Grouse Grind record is 24 minutes.
If you want to join us, and you’re unsure about your fitness level allowing you to tackle such a challenge, we ask that you commit to the following 8 wk program as best you can to enhance your cardiovascular and muscular endurance. Let your trainer know that you’re participating, and they will incorporate grind specific leg strength exercises i.e., 3 sets of Single leg step ups 30 each leg during your workouts. If you’re REALLY strapped for time or don’t have access to equipment or are already working out 4-5x/wk., get your trainer to incorporate the interval workout during one of your weekly workouts.
Take a look at the attached document for your Grouse Grind training program.
The program consists of 2-3 days a week of conditioning. Ideally 2 days/wk. of longer duration, Zone 2, or comfortable steady state work (bike, hike, jog) and 1 day/wk. intervals. If you can only get 1 steady state and 1 interval workout in a wk., that’s okay. At least 1 of your weekly workouts should be an “actual hike” and if you don’t know where to go, look at the second sheet for possible suggestions. If you are newer, start with the easier and shorter hikes with less elevation.
If you find any other hikes that you’d like to share with the PI family, please send to heather@pitraining.ca.