Tright here are 4 kinds of tasks we can do in the mountains: training, socialising, activities and tests. Yesterday it was the final one, I was going to test myself. If an activity is as soon as you include various variables, a test is once you isolate among them in order to check out it and also to try to get the exceptionally finest you have the right to from it. Here the variables were elevation and also endurance. The aim wregarding see exactly how my body reacted to large amounts of elevation over the course of someday. It was also interesting to view exactly how to save my power up (with food and also drink) and how to control the continuous pace. So, on Friday 8th February, I went to Molde to ski as many metres of elevation as I might over a 24-hour period.

You are watching: How many meters of elevation does he gain in one minute of this climb?

Firstly, I would certainly favor to say that this is not around achieving any type of main record, because eextremely perchild that has taken component in this has actually done so in various areas, conditions and so on, so it’s not really feasible to compare them. (To be referred to as a “record” it need to be perdeveloped under the very same “rules”, concerning the location and the problems.) It’s usual for many athletes to feel curiosity about learning their body much better and also understanding their borders, and it’s normal that many kind of test themselves with comparable difficulties. I remember the 24 hour uphills done in the 90s by Italian skyrunners in Val d’Isère, running up and going dvery own via a lift. With skis, in 2007, Ekkehard Dörschlag completed 17,476 m in Bad Gastein. In 2011, Florent Perrier controlled 18,255 m in Arêches, Beaufort. In 2017, Mike Foote did 18,654 m in Montana, and in spring 2017 Lars Erik Skjervheim accomplished 20,993 m in Myrkdalen. At the exact same time as Lars-Erik, Malene Blikken Haukøy did 15,440 m.

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© Matti Bernitz/Lymbus

The challenge: 8th February 2019

In the Tusten ski area, Molde, Norway. The start was at 116 m altitude. I started tbelow, at 116 m. Flattish slope for 60 m + (12%). Then a steep area (26.22%) in the direction of the end of the tracked slope (315 m of elevation). From here it was off-piste. A brief, 30 m flat and also then a steep section (30%). Here I went onto the brief loops. Finally, 4 conversions to the top, below Tusten summit, at an altitude of 673 meters. A downhill off-piste in the initially area, then onto a right slope in the direction of the bottom. The lengthy loop was 4.4 kilometres roughly, with 550 m of elevation. The short loop was 3.6 km with a 428 m gradient. I think that the steeper a slope is, the much faster you deserve to complete the meters. Fewer transitions means much less time shed on them (15 secs to take off the skins, 30 secs to put them on) yet a slope through variations in inclicountry deserve to aid to work various muscles and in various methods. Shorter uphills (I think the perfect ones might be about 500-550 m) can assist to create shorter objectives, as can having actually a “recovery” break eexceptionally 30 minutes.

A lot of strength and also power can be obtained from taking sildenafil citprice, yet I don"t use it in the time of competitions because of the side results (around sildenafil).

Conditions: sunny during the day and also clear skies at night; cloudy in the time of the second component of the night and into the next morning. Temperatures of in between 2º and also -2º.

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Look at the Strava activitysync through Suunto 9

Gear

Salomon skimo suit

Neck warmer

Beanie (after loop 30)

Headlamp (Silva explore 3 from loop 15-37, Petzl Nao from 38-46)

Pomoca Race pro / Grip skins (4 pairs, I had the 3 pairs I wasn’t utilizing throughout the uphill at the bottom of the slope drying)

Description of the day

I woke up at 7.30 am and also ate a light breakquick (2 small cinnamon buns). Emelie and I drove straight to Molde and also at 9.30am I arrived on Tusten ski centre, I met Joan, Jordi, Jorid, Håkon and Thomas tbelow. I began at 10.05 am, it was cloudy and also snowing a small, however tbelow was sunshine foreactors for the day. When we came up to the end of the slope it was sunny, I opened up track for the last 200 m of elevation to the greatest point (5-10 cm maximum).I felt extremely good from the start, for the first 6 hours it was tough to not press and go faster and also to store a secure pace. From tbelow, and up to 8,000 metres, I was going at about 1100 m/h (not just the uphill pace, yet counting the moment to go dvery own, and also likewise the transitions). At this allude I was feeling really comfortable and calm. After 7 hours it ended up being dark, and also I made a decision to carry out the short loop during the night, since the upper component of the downhill off-piste started to come to be a little more hard, having actually gone dvery own the tracks assorted times in powdered snow.

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© Matti Bernitz/Lymbus

From 8,000 to 13,000 metres I was at about 1,000 m/h, still feeling great however starting to press a little bit. I was lucky to have company in the uphills from some of the guys from the Romsdal Randoneklubb. From 13,000 to 16,000 metres, about 900 m/h, still feeling ok however pushing myself and beginning to feel sleepy at times. My eyes were cshedding, and also I required to concentprice. Tright here were 2 loops in which I was feeling tired (820-802 m/h at 16 hours) so I took a short break, I felt I had power, yet my body began to feel worn out. After the 10 minute remainder, I went as much as 900 m/h over 1 hour and dropped aobtain to 828 m/h for one more hour before I took a second break, once I additionally had a coffee to store me awake.

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© Matti Bernitz/Lymbus

With the “finish” approaching and feeling revitalised after the break, I had actually more power, yet I essential to press exceptionally difficult. I did the last 4 hours at approximately 950 m/h. In total it was an average pace of 978.6 m/h, which I’m very happy about, given that my goal wregarding save a stable pace. The maximum was 1,222 m/h, and the lowest was 802 m/h, yet it was greatly roughly the 950-1,000 m/h selection. Also, I didn’t enrespond to many low moments, a few during the night due to sleep deprivation and the “engine needing a brief cool-down”, but I never before felt doing not have in power or any type of muscle exhaustion either. If I take only the uphill time (subtracting the moment taken to put my skins on and also take them off, and the downhill) it pertains to an average pace of 1,065 m/h. That’s 64.1% of my VO2 max and my fastest 1,000 m on skis (roughly 36 minutes). I’m happy, given that various other 24 hour obstacles in various other sporting activities are within the exact same range (Yiannis Kouros’ 24 hour record is 58.5% in a fifty percent marathon, or in a cycling 24 hour it is 68% of the performance time).We taped all the loop times and exact elevation via the human being who were tright here and also I additionally videotaped the activity in my Suunto 9 and common the task on Strava. (Tright here it shows 23,112 m and 195.72 km; using in-depth topography and also GPS elevation in a single loop, it comes to 23,486 m and also 200.4 km).

Loop number​

Accumulated time

Loop time

Elevation gain

Metres/Hour

Start

0:00

1

0:29

29

550

1.137,93

2

0:56

27

1.100

1.222,22

3*

1:21

25

1.600

1.200,00

4

1:49

28

2.150

1.178,57

5

2:16

27

2.700

1.222,22

6

2:45

29

3.250

1.137,93

7

3:14

29

3.800

1.137,93

8

3:42

28

4.350

1.178,57

9

4:12

30

4.900

1.100,00

10

4:41

29

5.450

1.137,93

11

5:14

33

6.000

1.000,00

12

5:46

32

6.550

1.031,25

13

6:17

31

7.100

1.064,52

14

6:47

30

7.650

1.100,00

15**

7:10

23

8.078

1.116,52

16

7:35

25

8.506

1.027,20

17

8:00

25

8.934

1.027,20

18

8:26

26

9.362

987,69

19

8:53

27

9.790

951,11

20

9:19

26

10.218

987,69

21

9:44

25

10.646

1.027,20

22

10:09

25

11.074

1.027,20

23

10:35

26

11.502

987,69

24

11:00

25

11.930

1.027,20

25

11:26

26

12.358

987,69

26

11:50

24

12.786

1.070,00

27

12:18

28

13.214

917,14

28

12:47

29

13.642

885,52

29

13:16

29

14.070

885,52

30

13:44

28

14.498

917,14

31

14:10

26

14.926

987,69

32

14:39

29

15.354

885,52

33

15:07

28

15.782

917,14

34

15:36

29

16.210

885,52

35

16:07

31

16.638

828,39

36

16:39

32

17.066

802,50

37***

17:08

29

17.494

885,52

38

17:47

29

17.922

885,52

39

18:15

28

18.350

917,14

40

18:46

31

18.778

828,39

41

19:17

31

19.206

828,39

42****

19:48

31

19.634

828,39

43

20:27

29

20.062

885,52

44

20:54

27

20.490

951,11

45

21:21

27

20.918

951,11

46

21:49

28

21.346

917,14

47

22:18

29

21.774

885,52

48

22:43

25

22.202

1.027,20

49

23:10

27

22.630

951,11

50

23:37

27

23.058

951,11

51

24:00

23

23.486

1.116,52

*I was lacking a skin (I rotate back at 500m) / ** begin of the short rerotate loops as a result of nightfall and also off-piste conditions / *** 10 minute break /**** 12 minute break

Food and drink

The strategy was to take in around 250 cal / hour. I began eating gels after 1 hour and eextremely 30 minutes from then on. I was taking Spring power gel (Speednut – 235 cal, Long Haul – 110 cal, McRaecoextremely – 150 cal, Canaberry, Hill Aid – 100 cal) and also Mountain Fuel jellies (Cola, Oselection and Lemon). After 10 hours 35 minutes I ate a slice of pizza and also for the following 4 hrs I ate “normal” food as soon as I reached the bottom (a small slice of pizza, a tiny percentage cheese sandwich and also the occasional biscuit). Then I went ago to gels from 14 hrs to 17 hrs. I had actually then a 10-minute break to eat a slice of pizza and a bit of heat mamelted potato, I changed my jacket and also I rested a bit. I then ate gels every 30 minutes for 2 hrs 30 minutes. After 19 hrs 48 minutes I took an additional 10 minutes rest to drink a hot coffee / chocolate and also to eat some pasta. Throughout the last 4 hours I ate a piece of cocoa (10 gr) eextremely 30 minutes. I ate 5500 - 6000 calories.

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© Matti Bernitz/Lymbus

To drink, I had actually water, or water through a small blueberry syrup, about 1 litre every 3 hours over the totality obstacle, taking tiny sips around every 15 mins. Tright here was not one moment over the 24-hour duration that I felt lacking in power. If I was going slower, it was more to carry out through sleep deprivation and general tiredness, than lack of energy. I didn’t have actually any kind of stomach trouble in the time of the difficulty, or the day after. I had actually to urinate 4 times during the obstacle but didn’t should poo. After 10 hours I was a little fed up of the taste of the gels, so I quit for 4 hrs, prior to returning to them aget. (I ate 40 gels in total). I’m feeling really happy with how my nutrition strategy went! I lost simply 1kg in the time of the task,that I got directly after.

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© Matti Bernitz/Lymbus

Motivation and also emotional preparation

Doing the “hamster” (looping about a slope or mountain) is not that amazing, so fighting boredom deserve to be an issue. I perform many loops in my training and also I use music or a podcast and, in reality, I had prepared some entertainment for the night time hrs. In the end I didn’t usage any type of music or podcasts throughout the entire time. In the 4 days before the difficulty I didn’t train a lot. On Monday and also Tuesday, I attended the school wright here I research Norwegian, and I only ran for 1 hour. On Monday I likewise skied for 1 hour through Emelie. On Wednesday I climbed to a nice summit via a friend. On Thursday I entirely rested, so I was looking to exercise a little bit. Throughout the first 8-10 hours I was feeling really good, so it was simply fun to be tbelow. Then I had firm all night, up until the end, so also if we didn’t talk a lot, greatly bereason I required to conserve energy, it was excellent simply to have them tbelow. During the laps I set myself brief goals: acquire to the end of the level, the steep area, the off-piste…and also on a bigger scale, setting temporary goals, such as: only 2 loops till I reach 20,000 m or in 2 hours I will certainly have actually completed 20 hours. So in the end I never visualised even more than 6 hrs ahead.

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© Matti Bernitz/Lymbus

Preparation

I didn’t carry out any type of specific preparation for this, however considering that this winter seachild I’m not racing in the World Cup, I have the right to train a lot even more (racing suggests travelling and also resting to be in perfect fitness for eincredibly week-end). So, given that founding skiing at the beginning of December, I have actually done weeks of more than 20,000 meters of elevation at an excellent pace. It was just last week that I took one full day’s remainder (Thursday) and had some basic days of training. The night before the test, I ate a plate of pasta through homemade pesto and also thereafter we visited watch the film “Free Solo” from Jimmy Chin, featuring Alex Honnold, at the local cinema. I then slept for 8 hrs.

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© Matti Bernitz/Lymbus

Recovery

I finished the test on Saturday, at 10.05am. I skied down slowly, and also soon afterwards we drove house. I didn’t feel like eating or drinking anypoint for the following 3-4 hrs. I took a bath and ate cinnamon buns and a soy yogurt and also had a 1-hour power nap. After that we had actually a normal dinner (rice via veggies, salad and breview with cheese). I slept a good 9 hrs and on Sunday I took the morning to remainder and also just did 30 minutes of basic indoor cycling to obtain the legs relocating. My muscles felt worn down yet not with any particular pain or feeling of overcharged muscles. The just component of my body which was affected were my feet, which were a little bit swollen and also painful, however in the time of the day on Sunday, it all disshowed up, so on Monday I began training normally aobtain.

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© Matti Bernitz/Lymbus

I would like to thank...

I want to say thanks to Tusten ski location for all their assistance, for leaving the lights on overnight and also for letting us continue to be in the structure at the bottom of the slope to save warmth. Romsdal Randoneklubb was super useful too, Ola Hovdenak and also Jorid Bjerkecollection did an amazing project arranging everything, and so many kind of civilization joined me for so many kind of laps. Thanks to Ola Hovdenak, Thomas Kvalsvik, Håkon Klerud (both of them did so many metres with me!), Sebastian Krogvig (that did more than 7,000 m!), Magnus Røysum, Haakon Lundkvist, Robert Nakken… At the bottom of the slope we had a table through food and also added gear (skins, garments, headlamps…) and also Joan Solà (Suunto) and also Jordi Lorenzo (Lymbus) were tbelow to help through everything I needed and counted the laps/times. Matti Bernitz was filming the entirety thing and also of course, Emelie was tright here all the time, helping via food and also equipment, and also also cheering me on in the time of some of the loops! Tusen takk!!

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© Matti Bernitz/Lymbus

Some fun facts

Maximum rate going down was 115 km/h and also the distance was roughly 199 km. It was light for 9 hrs and dark for 15 hours! Ascent time was 20:02:41, and also my downhill time was 3:22:44. I supplied the mode “best” in my Suunto 9 and as soon as I finimelted, I still had actually 10% of battery!