St. Patrick’s Day Party!

St. Patrick’s Day will be here soon and we are ready to throw down for a block party!  It will start Sunday, March 17th, 11am and Shoes & Brews and Longmont Climbing Collective have created challenges to start your day off right!

We have challenges running at both locations that day! Take part in both and earn free limited edition swag! Take part in both and also earn an entry into our massive raffle giveaways which include Saucony Kinvara shoes, LCC Punch cards, memberships, apparel, beer, and more!

We’ve got the challenges broken down below, but you can also join us at Shoes & Brews to drink two St. Patricks Day Shoes & Brews exclusive beer releases: Irish Red and Green Wheat! We will also have The Flavor Cartel out that day serving up Corn Beef Sandwiches!

Shoes & Brews opens early at 10 am. LCC opens normal hours at 9 am, but all challenges kick off at 11 am!  Here’s what we’ve got going down that day, all the challenges kick off at 11 am!

Shoes & Brews presents – THE 800 M BEER CHALLENGE:
So you’ve heard of their 800 M Road Challenge and you’ve heard of the Beer Mile, we’ve combined the two in a unique way for a shorter faster challenge. You’ll be running two laps of our mapped our course. You start by drinking an 8 oz beer, run a lap, drink a beer, run a lap, drink a beer. Best time for the day wins bragging rights for the next year, as we will ONLY run this challenge once a year!  You can reserve your spot in one of the heats, heats go from 11 am – 1 pm, starting every 15 minutes.  Free to participant. Green beer provided for challenge with valid ID.  Kids 800 challege run at 800 m with water at 11 am heat!  Call or email into [email protected] to reserve a spot! Once they are full we will not run any more!

Longmont Climbing Collective Max Challenge – including pull-ups, grip and pull-ups. A chance to explore all the cool things happening at LCC. Each event can take place at a different spot in LCC.
Challenge your skills and test your strength on each of the challenges.

If you do both challenges, you get special edition swag for the day! You are also entered into the St. Patrick’s Day raffle with prizes like: Saucony Kinvara shoes, apparel, beer, LCC Memberships, punchcards and more!

Kid friendly and dog friendly!  Join in on the fun, or come and watch the challenges with us!

Tell us you’re you’re coming by RSVP’ing on Facebook – https://www.facebook.com/events/250248865920400/

Welcome Erin Doyle – LCC’s newest bouldering coach

After moving to Colorado Springs from Northern New Mexico in his early teens, Erin began his life-changing ascent through the adventures of climbing on the famous, albeit somewhat chossy, red sandstone pinnacles in the Garden of the Gods. When climbing gyms were not a thing, Erin found creative ways to climb every day by setting up a less than sophisticated way of top roping the stone chimney of the family house or bolting rocks and poorly molded Bondo “climbing holds” to the side of the tree house. After discovering a primitive climbing gym in The Springs in the early 90’s, and enjoying a short career in the competitive circuit, Erin took part in coaching the youth team, teaching individuals the nuances of vertical movement, as well as some outdoor guiding. When it came time to “get a real job,” Erin started a career as a wildland firefighter in 2002 after being evacuated from the Hayman Fire that devastated Colorado and has been fighting fires around the country ever since. Erin has spent much time on the granite big walls of Yosemite, the overhanging limestone caves of Greece, and everywhere in between. Erin’s passion is watching the flame grow in peoples’ spirits as they begin their journey in climbing and bouldering. His mantra for people just starting out in the sport, as they nurse forearms so fatigued that gripping the steering wheel to drive home becomes potentially problematic, is “Welcome to your new addiction!”

He’s currently teaching the Intro to Bouldering Class.  It starts Monday, March 4th at 6:30 PM and runs on Monday’s for 4 weeks.  You can sign up here – http://bit.ly/2Th7anm-LCC

Training – Progressive Overload

People ask trainers lots of funny questions.

“If you could only do one exercise for the rest of your life, what would it be?”
“Can I build muscle and burn fat at the same time?”
“Will squats hurt my knees?”

As inclined as I am to answer “Turkish Getup,” “No,” and “Not if you do them right,” the answer that you should expect from any competent trainer to any of the above questions is “It depends.”

It depends on your goals, your physical history, mental history, work schedule, play schedule, attitude…I could go on. Figuring all this out is what trainers do—we sort through the details that we gather about you during intake/assessment and design a custom program that addresses the things on which the future of your fitness depends.

But there are some core truths in the world of fitness that don’t depend on anything. There are core concepts that don’t really change, for anyone. As much as I believe that the perfect training plan for any one person is totally unique, let’s zoom out for a moment and look for ideas that don’t “depend.”

PROGRESSIVE OVERLOAD

Progressive Overload is the idea that we must consistently find ways to make our training plan “harder” over time, so that the body continues to adapt to the training stress. I’ve spent a lot of time in gyms, and all too often I’ve noticed that person who comes into the weight room and lifts the same weights, for the same sets and reps, week after week. They’re going nowhere. Progressive overload is the difference between “training” and just “working out.”

You might be familiar with the Greek myth of Milo and the calf. Essentially, a guy named Milo starts carrying a young calf around when it is small. As the calf grows larger, Milo continues to carry it around, until one day he is carrying around a full-grown bull. Predictably, Milo gets really strong. This is what progressive overload is all about.

Different fitness qualities respond to progressive overload in different ways. Below is a general outline of how to overload 3 broad fitness qualities: strength, power-endurance and endurance. Of course, there is much more nuance that we can apply to improving different qualities of fitness, but if you observe these principles in your training, you’ll be on the right track.

STRENGTH

The term “strength” refers to the body’s employment of the Phosphagen system to produce energy. The phosphagen system is used for high-intensity efforts that last between about 1-20 seconds. When we talk about strength, we are talking about the ability to exert a maximal force against resistance. Short, difficult boulder problems, hangboarding, and lifting weights for sets of 2-5 are all distinctly in the realm of strength.

Strength responds best to an increase in intensity. In sports science, intensity means increased resistance—heavier weight. Strength is a fairly simple fitness quality to improve. Over time, lift heavier weights than you used to lift. Add weight to yourself via a belt for your pull-ups and your hangboard sets. Switch from regular pushups to one-arm pushups. Simple.

POWER ENDURANCE

“Power Endurance” refers to Glycolysis. The glycolytic pathway revs up around the 20 second mark (right as the phosphagen system runs out of gas) and runs for 2-3 minutes. Power endurance provides us with the ability to perform several repeats of a fairly difficult movement. It is the “feel the burn” fitness quality. Long boulder problems, sport routes, and lifting weights for 8+ reps are all examples of power endurance in action.

Power Endurance responds very well to an increase in density. When you increase the density of a training session, you are doing more work in the same amount of time. There are several ways to go about this, but the simplest is to decrease the rest times between sets. Yes, that means you’ll need to use a timer (if you use the timer on your phone, make sure the phone is in airplane mode—no Instagram during training sessions!) A difference of a few seconds might not seem like much, but it matters. Gradually decrease the rest time between sets while keeping the workload about the same, and your power endurance will improve.

ENDURANCE

After about 3 minutes, energy supply comes mostly from the aerobic system, which is the system that fuels endurance events. Endurance is the ability to do sub-maximal activity for a long time—think big-wall climbing, triathlons and soccer. It is often difficult for athletes in training to go easy enough to keep themselves in the aerobic pathway. Nose breathing is an old-school way to make sure that your endurance training stays aerobic. If you can’t breathe through your nose while you’re doing it, then you run the risk of slipping into the glycolytic pathway and completely missing the mark.
Improving endurance is straightforward, and boring. Endurance responds best to increased duration. So yes, just do the same exercise at the same intensity, but do it longer than you did last time.

THE BOTTOM LINE

The above is a very crude outline of the body’s energy systems and how to improve them. The main theme here is that you’ve got to continue to find ways to best your previous performance.  In order to improve upon past sessions, you’re going to have to start writing down what you do when you’re at the gym. A training log is the only way to hold yourself accountable for continuous improvement. Next time you’re at LCC, take note of what the strongest people are doing during their rest periods. Most of them are writing in notebooks.  Of course, you can’t always beat your last training session. If that was possible, I’d have hit a 1,000 pound deadlift a long time ago. Be prepared to take 2 steps forward, 1 step back, and repeat. And repeat. And repeat. And remember…

He not busy being born is busy dying.
–Bob Dylan

Climbing Smarter = Climbing Harder

Reverse flag, gaston, arête—oh my! If you’ve visited the Longmont Climbing Collective, you’ve surely heard this technobabble flung around a time or two. As with any sport, having a strong understanding of and being able to correctly utilize a plethora of techniques is a game-changer. Let’s discuss why technique skill-building is the #1 way to improve climbing performance for beginning to intermediate level climbers.

How many times have we all been told that climbers have to possess great upper-body strength in order to be successful? To be clear, getting stronger through systematic strength training is a great idea and is a crucial component for advancing through grades, so be sure to check out Taylor’s training classes. But strength isn’t everything. The idea that climbing is only for the super strong has led to many being too fearful to even give the sport a try, and it’s time this adage be debunked. I can truly say that the climbers I have enjoyed working with the most are the ones who threw this silly idea into the dust bin and tried it all the same. My greatest joy comes from their beaming smiles and lightbulb moments when they overcome struggles to find success.

So, how did these climbers without bulky upper-body muscles manage to not only have fun, but also be successful? They learned to utilize proper climbing technique. If you get the chance, watch multiple climbers navigate the same route. Some will seem to pull hard and power through the moves, while others will look as if they’re gracefully floating up the wall with minimal effort. Also take note of the “veteran” climbers. They know that muscle is harder to maintain with age and those powerful moves don’t jive so well with aging joints, so they must compensate with technique in order to maintain their skill level. Also consider slab routes with tiny or sloping holds, where the only option is using technique.

We’ve all been told at one point in our lives to take the path of least resistance. In climbing, this means utilizing a wide variety of techniques in order to use the minimum amount of muscle, energy and power to reach the top. Think about it—muscle is heavy and weighs us down. In a sport where we are literally fighting gravity, being lighter is highly beneficial, which is why almost all professional climbers are very lean and have exquisite technique. Using more energy and power than is necessary is simply inefficient. The next time you’re climbing, pay attention to your hand tension. Are you using the minimum amount of gripping force in order to not slip off the hold? I can assure you that using more than the minimum is directly related to fear, lack of confidence, or shoddy technique.

Now let me address my fellow ladies. Please, let’s collectively decide to stop allowing each other to use “I’m too short” or “I’m too weak” as excuses. These, and many other so-called challenges can be overcome or lessened by climbing with proper technique. In fact, technique can transform these challenges into advantages. Case in point- try sticking someone over six feet tall in a compact sequence of moves that can’t be skipped. Being tall can certainly turn one into a pretzel in this scenario! Small climbers and those with pinpoint technique accuracy can also expertly navigate seemingly too-small holds and keep their feet from popping off of dime-sized edges and slabby pancake nubs.

Hopefully by now you’re thoroughly convinced of why it is imperative to master that technobabble and start climbing more efficiently. So now the question remains, how do you learn this mythical unicorn technique? You could watch skilled climbers float up the wall and puzzlingly attempt to parse out what exactly they did. Or, you could fast-track the process by attending a class at the Longmont Climbing Collective! We offer a co-ed Bouldering Level I class on Mondays designed to teach you the essentials of climbing as well as a place for women of all levels to support each other’s learning through the Lady Crushers class on Tuesdays. Visit us online or speak with a staff member at the front desk for more information and to sign up.

Are you ready to transform how you approach climbing? I thought so! Register Today for Bouldering Level I or Lady Crushers to learn how to climb smarter so you can climb harder.

Rebecca Allison, AMGA Certified Climbing Wall Instructor & Lady Crushers Coach

Adult Bouldering League Launch

The Longmont Climbing Collective’s Adult Bouldering League is a social league focused on building camaraderie and having fun. Climbers of all skill levels are encouraged to participate.

The league will meet on Wednesdays at 6pm from November 7 to December 12.  Teams of 2-6 are ideal and climbers must be 18 or older.  Fees are $29 per climber.

Scoring will be based on your V-MAX when the season starts. This is the highest grade that you’ve been able to regularly climb at LCC recently.  The point value of a boulder problem that you climb is based on your V-MAX, so climbers of all abilities can compete against each other on a level playing field. (See table below)

Your team score will be the average of the top 5 climbs completed by each member of the team.
1st, 2nd and 3rd place prizes will be awarded at the end of the 6-week season, based on highest total points per team.

Heal Your Spine

Pain in our low back and hips is all too common and very frustrating.  The spine is our mother-board, if it is not healthy and balanced there are many other effects besides a stiff low back. The nerves that run through the spine are connected to our various systems and organs. So by improving your spine health you can improve your overall wellness.   Here is a list of exercises that provide stability as well as mobility specifically into the low back and hips.

The Hula Sequence

I love this series of movements for isolating the flexion and extension of the spine as well as rotation of the hips.  Standing with feet hip distance apart knees softly bent slowly move the hips side to side without moving the shoulders or head.  Pelvic tilt forward and back bringing some movement into your lumbar spine.  Put it all together, move your hips in a circle.  Moving your hips side, back, side and to the front.  You’re doing the Hula!

All 4’s hips side to side

Lean the hips to one side with an exhale breath and then to the other. Move slowly to allow the stretch of the outer hip to progress slowly. This movement brings the external muscles and tissues into balance.

Cat and Cow / Flexion and Extension

On all 4s inhale drop your belly down, open your chest and collar bones. Look up toward the ceiling. Exhale, press into your hands knees and shins. Then draw your belly up and in and bring chin to chest.

Pelvic Tilts to a Bridge

Lay on your back with your knees bent and your feet hip distance apart. Make sure your toes are pointed straight forward and not rotated out. Begin by tilting your pelvis forward and back with your feet on the ground. This feels like pressing your low back flat and then creating more space and arch in your low back. After a few rounds press down into your feet and lift your hips, move slowly like you are peeling your back body off the ground. Roll all the way up until you only have weight in your feet, shoulders and back of your head. Tuck your shoulders under and interlace your hands together underneath your back. As you exhale slowly release and roll back down slowly through the spine.

Practice these short sequences once a day and you will begin to notice more ease, flexibility and strength in your low spine. Then you may begin to realize there is a ripple effect through the rest of your body and mind. More strength and flexibility, clarity in your thoughts and intention in your actions. Our spine is our main control center.  Keep it healthy, flexible and balanced to experience true freedom.

Will Lifting Weights Make You A Better Climber

Climbers often ask me if lifting weights will make them better at climbing. The answer is no. As Steve Bechtel reminds us, “Climbing is a skill sport,” and the only way to improve a skill is to practice the skill. Sure, you’ll eventually need to employ climbing-specific training methods, but even those will still look a lot like climbing (hangboards, systems boards, and the like).

So it’s simple: climbers should only climb to get better at climbing, and avoid the weight room at all costs, unless they want to get bulky and slow. Right?

Not quite.

Here’s the thing. If you do one thing (rock climbing) over and over, you will eventually earn muscle imbalances and injuries. If you think you’re the exception to the rule, please email me in a decade so that I can know what it’s like to receive an email from one of the genetic elites. Simply put, training with weights is the quickest, safest way to incrementally increase your total-body strength and guard against imbalances.

That said, you are a rock climber, and rock climbing is a skill sport. So you don’t want to waste any time in the weight room. You need the minimum effective dose of weight training, and you should spend the rest of your time practicing climbing.

As it turns out, you are in luck. It doesn’t take hours upon hours in the gym to gain strength. You don’t need to think about Leg Day, Back & Biceps, or Chest & Triceps. These are leftovers from the bodybuilding era that your high school coaches most likely lived through. And I’m not hating on bodybuilding, here. I’m a Schwarzenegger and Stallone fan from way back. I’m just saying that the bodybuilding methodology is not the best fit for rock climbers (among other athletes).

It’s time that climbers learned that there is more to lifting weight than getting big. You can build strength without size. You can build a balanced physique that can endure the rigors of hard climbing. Here’s how.

3 Rules

  1. Use compound movements. This means that more than one joint moves when you’re doing the exercise.
  2. Keep the reps at 5 or less. Any more than this and you will likely build non-functional muscle mass. If you’ve ever been told that “low reps + heavy weight build mass,” then please know that whoever told you that was wrong.
  3. Never go to failure. Always leave a rep or two in the tank. For many of you, this will be the hardest rule to follow, but try to be mature in the weight room. Remember, Hemingway always stopped writing for the day when he knew what would happen next. Take the same approach. Leave some ink in the well.

Below is an example of how a climber might set up a strength training program. All of the fundamental movement patterns are covered. The sessions will take less than an hour each. It’s going to take a few months, but you will get strong. If you don’t believe me, try it out and let me know what happens.

Starting Weights
Goblet Squat / Halo Press Weighted Pull-up Deadlift
12-20kg Kettlebell 6 Rep Max 6 Rep Max 6 Rep Max

 

Warmup
Goblet Squat x 5 x 3
Halo x 5 Left / 5 Right

 

The Program
Week Press Weighted Pull-up Deadlift
1 5 x 3 5 x 3 10 x 1
2 5 x 4 5 x 4 5 x 2
3 5 x 5 5 x 5 3 x 3
4 Add 5 pounds and start over Add 5 pounds and start over Add 10 pounds and start over
  • Do this two days per week, always with at least one rest day in between. Day 2 each week will be exactly the same as Day 1. Enjoy it.
  • If you climb outside on the weekends, then Tuesday/Thursday would be the ideal days for these sessions.
  • If you’re climbing in the gym on the same day as lifting, always climb first.
  • Once the weight starts to get feel like it’s near max, decrease the weight by 15% and start a new cycle.
  • If you stall at the same weight more than once, switch to a different program.

This program is dead simple. It’s absolutely effective. And it will leave you plenty of time for climbing. If you’re unsure of how to execute any of these lifts or if anything above is unclear, please ask for Taylor at the front desk. I’ll probably be around.

Taylor


Influences

Power To The People. Pavel Tsatsouline, 1999.

Logical Progression. Steve Bechtel, 2017.

Easy Strength. Dan John & Pavel Tsatsouline, 2011.

Intervention. Dan John, 2013.

New Head Coach – Aman Anderson

New Head Coach – Aman Anderson

The Longmont Climbing Collective is pleased to announce that Aman Anderson will be the Head Coach of Longmont’s Youth Team.  Aman is originally from Florida and has been climbing for the past 10 years. His approach to human performance and athleticism stems from his health, academic and competitive background as an athlete under USA Triathlon. Aman has studied health sciences and nutritional therapy, and has been coaching youth, and collegiate level climbing athletes for the past 3 years for the Beast Fingers Climbing Team. He works as a sports performance analyst for KörperForce, which helps both adult and youth athletes balance strength and track their performance output. These opportunities have allowed him to play an effective role in published climbing-centric research to help propel the sport of climbing and innovate new concepts in training.

The LCC Youth Program is now fully staffed and loaded for a fantastic 2018/2019 Season.  We invite you to check out our programs:

  • Team Program – 8-19 years old – We offer a Junior Varsity and Varsity team. The Junior Varsity team is focused on training and enhancing climbing skills, without the stress of competition. The Varsity team is focused on building a youth team to compete nationally in sport climbing, speed and bouldering.
  • Club Program – 7-17 years old – Climbing introduction, utilizing games and indoor exercise to build your child’s self-confidence, critical thinking skills and more.
  • Kinder Club – 3-6 years old – Introduce your little ones to the magic of climbing.

If you’ve got questions, please email [email protected] or call us at 720-340-3640.

Climbing Tips – How to Get Unstuck

Training to get unstuck

How many times have you found yourself on a climb needing to make that seamless transition to the next move and you’re stuck?  Is it your strength, your flexibility, your metal state or your balance?  All of these obstacles can be conquered through a regular yoga practice. When you dedicate yourself to time on a yoga mat you will find the benefits translating to your time on the wall.

Flexibility

This seems to be the benefit of yoga that’s the most common knowledge. Opening up your hips and hamstrings is always a popular place to start. Did you know that you can benefit your hands and feet through yoga too? Opening the fascia or connective tissue through regular stretching helps your hands and feet to become more receptive to crimps and tiny foot holds.

Stretch feet

Stretch Fingers Forearms

Mind & Breath

These two keys to climbing are a main focus of a yoga practice as well. On the mat you’re encouraged to bring all of your attention to the present, each breath and movement. This trains your mind so you’re able to call on this skill even when you’re not connected to the ground. Slow, controlled breath not only oxygenates your muscles, but also promotes calm and clear decisions.

Proper breathing

Balance & Strength

When you dedicate yourself to a regular yoga practice you will notice how your balance begins to improve. This enables you to make delicate moves while conserving your vital energy for the power moves. You will also gain balanced strength and flexibility. In a yoga practice you will work each main muscle group, even if the focus is on one in particular. Can you say injury prevention?

The LCC yoga program is powered by Shri Studios, a local yoga studio with highly experienced yoga instructors and programs. You can read more about Shri Studios here.  Shri Studios has crafted the LCC yoga program to meet the unique needs of its growing community. All of the weekly yoga classes at LCC are included in your day pass, punch pass or membership. The workshops and series classes are offered to the public and discounted for members.  Check out a calendar of all our classes and workshops here.

Hope to see you on the wall and the yoga mat!

Shauna