E78: Human Performance Workshop | Loon Mountain Race Preparation, Part 1

I’m Chris Dunn and I am, by profession, an exercise physiologist and human performance coach.  I am the founder, owner, and operator of Ascend Human Performance Coaching.  I am driven every day by the knowledge that each of us possesses the capability to give more, to do more, and to be more than just the ordinary.  This special Human Performance Workshop series will provide science-based actionable tools to help you elevate your performance to the next level.  The Loon Mountain Race is one of the premier mountain races in the United States.  Located in Lincoln, NH the event regularly draws hundreds of participants from across the US and around the world.  The race has hosted numerous national championships, and as such, is one of the greatest physical tests in the sport today.  While nearly six miles and 3000 feet of vertical gain is a challenge in anyone’s book, the final kilometer of the course on the double black diamond ski slope known as Upper Walking Boss averages a soul crushing 40% grade with short sections in excess of 50% grade.  The mixture of exhaustion and exhilaration as you stand on top of North Peak at the finish is something you must experience to fully understand.  Today, in part one of a three part series, we are going to talk about how to prepare for this epic race at this time of year.  I’ll draw upon my knowledge as an exercise physiologist and human performance specialist, my years of past experience as the race director of the event, and what I learned as a participant of the race. Ascend Human Performance Coaching, LLC Synergy Stack® Core Essentials®Pull-Ups (5-10) [may be assisted]Push-Ups (<=20)Chest/Leg CircuitChest Press, DB or machine (10)Flyes, DB or machine (10)Leg Press, Squats, or Deadlifts (10)Core Essentials®Pull-Ups (5-10) [may be assisted]Push-Ups (<=20)Back/Leg CircuitSeated Row (10)Pull-Downs (10)Step-Ups (10/side)Shoulders/Leg CircuitShoulder Press, DB (10)Shrugs, DB (10)Single-Leg Squats (10/side)NOTE: Volume may be added to any circuit by including additional chest, back, and/or shoulder exercises.ArmsTricep exercise (10)Bicep exercise (10)NOTE: Additional arm volume may be added. Antagonist Pair Coupling® Core Essentials®Pull-Ups (5-10) [may be assisted]Push-Ups (<=20)Circuit #1: Push->Pull (primary)Chest Press, DB or machine (10)Seated Row (10)Leg Press, Squats, or Deadlifts (10)Lunges (10/side)Shoulder Press, DB or machine (10)Pull-Downs (10)Core Essentials®Pull-Ups (5-10) [may be assisted]Push-Ups (<=20)NOTE: Volume may be added by including an additional circuit of primary push/pull exercises.Circuit #2: Push->Pull (secondary) [no rest]Chest Flyes, DB or machine (10)Reverse Flyes, DB or machine (10)Leg Press, Squats, or Deadlifts (10)Lunges (10/side)Shoulder Press, DB or machine (10)Pull-Downs (10)ArmsTricep exercise (10)Bicep exercise (10)NOTE: Additional arm volume may be added. Rotary Mobility® No Cost Resources (AHPC)