02 Aug The Science Behind Mountain Trail Stamina and Endurance
Let’s delve into the scientific principles behind training for high-altitude trekking and mountain activities.
In this blog post, I’ll explore the four primary mechanisms controlling your stamina and fatigue, providing insight on how some individuals achieve extraordinary endurance feats while others face challenges (Billat et al., 2003)[1].
My aim is to simplify the science, giving you the knowledge to optimize your endurance performance for trekking and mountain adventures.
Endurance is the ability to sustain long periods of physical activity, and forms the backbone of virtually all mountain activities (Fletcher et al., 2019)[2]. Whether you’re trail running, trekking, or mountaineering, understanding endurance is crucial.
One of the key determinants of our endurance ability is our capacity to manage fatigue. By identifying and understanding the factors influencing our performance, we can design our training plans to counteract fatigue, thus enhancing our endurance potential for trek, trail and mountain adventures (Kazemi et al., 2019)[3].
The Performance Regulator – The Brain and Central Nervous System
Your brain is the central controller, coordinating your endurance levels and fatigue response during trekking and mountain activities (Noakes, 2012)[4]. This “governor” reduces our pace before we risk injury, ensuring we conserve enough energy to complete our trek or mountain climb. When fatigue sets in, the brain wisely diminishes muscle activation, leading to decreased power output and a slower pace.
The Oxygen Delivery Network – Heart, Lungs, and Blood Vessels
Your heart, lungs, and blood vessels form an intricate network facilitating oxygen delivery throughout your body (Bassett & Howley, 2000)[5]. Your heart’s pumping capacity, or stroke volume, plays a pivotal role in delivering oxygen. The encouraging news is that stroke volume can be trained and improved, thus improving our endurance capabilities (Levine, 2008)[6].
The Aerobic Metabolism System – The Oxygen Utilisation Machine
Visualize the aerobic metabolism system as a sophisticated machine transforming oxygen into energy, powering every step of your trek, trail run or mountain climb (Bassett & Howley, 2000)[5]. By improving the aerobic capacity of our muscles, we boost their endurance potential, enabling prolonged energy production and delaying fatigue (Bassett & Howley, 2000)[5].
Muscle Structure – Unlocking Endurance Power
Different training types affect various muscle fibers, influencing our body’s response to endurance challenges in trekking and mountain activities (Hoppeler, 2016)[7]. Understanding the interaction between slow and fast-twitch fibers, as well as aerobic and anaerobic systems, we can tailor our training to maximize endurance (Billat et al., 2003)[1].
The Psychology of Endurance
Beyond the biological science, the psychology of endurance plays a pivotal role in trekking and mountain activities (Raglin, 2001)[8]. Cultivating a growth mindset, which emphasizes the belief in our ability to improve through effort and commitment, can lead to greater success in endurance activities (Dweck, 2006)[9].
As we venture through the breathtaking landscapes of mountains and trails, remember that endurance is not only a matter of physical strength. It’s a harmonious interplay of biological systems, mental toughness, and unwavering determination (Raglin, 2001)[8]. With a solid understanding of these concepts, effective training practices, and an adventurous spirit, we can embark on exciting expeditions, pushing the boundaries of our potential.
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REFERENCES for this article:
[1]: Billat, V., Demarle, A., Paiva, M., & Koralsztein, J. P. (2003). Effect of training on the physiological factors of performance in elite marathon runners (males and females). International journal of sports medicine, 24(04), 295-300.
[2]: Fletcher, G. F., Landolfo, C., Niebauer, J., Ozemek, C., Arena, R., & Lavie, C. J. (2018). Promoting physical activity and exercise: JACC health promotion series. Journal of the American College of Cardiology, 72(14), 1622-1639.
[3]: Kazemi, F., Etemadifar, M., KuchakiNejad, Z., Bahrampour, Z., & Moradi, M. (2019). The relationship between physical activity and fatigue in patients with multiple sclerosis. Journal of Isfahan Medical School, 37(523).
[4]: Noakes, T. D. (2012). Fatigue is a brain-derived emotion that regulates the exercise behavior to ensure the protection of whole body homeostasis. Frontiers in physiology, 3, 82.
[5]: Bassett, D. R., & Howley, E. T. (2000). Limiting factors for maximum oxygen uptake and determinants of endurance performance. Medicine & Science in Sports & Exercise, 32(1), 70-84.
[6]: Levine, B. D. (2008). VO2max: what do we know, and what do we still need to know?. The Journal of physiology, 586(1), 25-34.
[7]: Hoppeler, H. (2016). Moderate load eccentric exercise; a distinct novel training modality. Frontiers in physiology, 7, 483.
[8]: Raglin, J. S. (2001). Psychological factors in sport performance. Sports medicine, 31(12), 875-890.
[9]: Dweck, C. S. (2006). Mindset: The new psychology of success. Random House Digital, Inc.
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