How to improve steep bootpacking pace?
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I have been training for about 3 to 4 years using Scott’s methods (fairly diligent over time but it ebbs and flows for sure). I’ve seen huge gains in my uphill speed with skinning (went from taking about 6 hours to do a 1500m volcano slog to taking about 3.5 hours at an aerobic effort).
However, I haven’t seen the same gains when it gets steep and I need to start bootpacking. I feel like my speed has generally remained pretty constant for this over the last few years, though it’s hard to make comparisons directly since this can be even more condition-dependent than skinning.
My uphill trail running speed has improved a lot and I find that this is more independent of steepness, though I am sure there is a point where my gains are diminished as well.
My question is: what is the best tactic to take to address this? Stick the course and do a combo of basebuilding w/ max strength followed by ME cycles? Or is there something I could incorporate differently into my aerobic workouts to also improve this aspect of my fitness. Thanks!
Thanks for writing in with your question. Steep booting (on 50-100% grades) is bio-mechanically different than running even on moderately steep trails (20-30% grade). Steep booting is like climbing a set of steep stairs except that sometimes the steps give way under your weight. Combine the steepness with the fact that you have skis on your pack and you are making a good case for getting stronger legs.
I would do a focused max strength training block of 8 weeks doing box step-ups with a heavy load. Something like 6 sets of 4 reps that start at 75% of 1RM and build to 90% of 1RM for the last 3 sets when reps drop to 2-3.
Then move to an ME phase where you use a stairmaster machine with will closely mimic the steepness of your typical boot pack. Use a weight that gives a mild burn. Hold that effort for a minimum of 30min and try to work up to 60minutes.
This will give you a much faster booting speed.
Scott
Thanks Scott! This is super helpful to get confirmation that it’s a strength thing. I’ve wondered about how relevant a stairmaster is to bootpacking – simply because the step height is relatively low on the machines I’ve seen (seems to be ~8″), compared to the typical amount you’re stepping up on a bootpack. Any thoughts on that?
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