Couch to the Summit

Icon Collap
...
Training Science Series #1 - Why We Focus on Capacity Training…to Eventually Go Really Fast

Training Science Series #1 - Why We Focus on Capacity Training…to Eventually Go Really Fast

2020-07-04
For many decades, a battle has raged in endurance sports about how much Capacity...
Vancouver 100 - A Short Trail Running Film by Couch to the Summit

Vancouver 100 - A Short Trail Running Film by Couch to the Summit

2020-06-09
"Vancouver 100" is a short live-action trail running film created by Couch to th...
North Vancouver Traverse Solo Race by C2TS Performance Coaching client Cameron York

North Vancouver Traverse Solo Race by C2TS Performance Coaching client Cameron York

2020-06-09
Couch to the Summit Performance Coaching client Cameron York had his races cance...
Winter Hiking on Garibaldi Lake

Winter Hiking on Garibaldi Lake

2020-03-20
Garibaldi Lake is one of the most popular hikes during Summer along the Sea to S...
How to Protect Yourself From and Overcome the COVID-19 (Coronavirus) 

How to Protect Yourself From and Overcome the COVID-19 (Coronavirus) 

2020-03-02
It is sad when the world faces a pandemic situation, because many people will su...
Amazing Places
Vancouver 100 - A Short Trail Running Film by Couch to the Summit

Vancouver 100 - A Short Trail Running Film by Couch to the Summit

"Vancouver 100" is a short live-action trail running film created by Couch to the Summit featuring the first 40km of Herman Alagao and Joseph Cossey's 100km run in the Vancouver 2020 "fat ass" trail run. This film is about the journey and experience of trail running in the diverse conditions of Vancouver's front-country mountains.
Winter Hiking on Garibaldi Lake

Winter Hiking on Garibaldi Lake

Garibaldi Lake is one of the most popular hikes during Summer along the Sea to Sky Highway south of Whistler in British Columbia, Canada. During winter the lake freezes over and snow falls to give a create a platform so you can walk out onto the lake and experience the views.
Buchsteinhaus and the Großer Buchstein in the Gesäuse National Park, Syria, Austria

Buchsteinhaus and the Großer Buchstein in the Gesäuse National Park, Syria, Austria

Winter Trail at Elfin Lakes in the Garibaldi Provincial Park, BC, Canada

The Gesäuse National Park from Reichenstein

Amazing Switzerland: The Matterhorn and Gorner Glacier

Training Science
Training Science Series #12 - Keeping the Ego in Check and Sticking to a Long-Term Plan

Training Science Series #12 - Keeping the Ego in Check and Sticking to a Long-Term Plan

Many endurance events are dominated by hardworking, high-achieving type “A” personalities possessing enormous work ethic, mental toughness, and willpower as positive traits, but also stubbornness as a negative one. Such perseverance and mental fortitude can be an athlete’s greatest strength.
Training Science Series #11 - Peaking: When to Enter a High Intensity Training Phase

Training Science Series #11 - Peaking: When to Enter a High Intensity Training Phase

High intensity plays a critical role in every endurance athlete’s training for peaking performance. It is an established sports science training principle that application of high-intensity aerobic training (Zone 3 and above) is most effective when an athlete has a strong base level of aerobic capacity.
Training Science Series #10 - How to Choose Which Zones to Train in Regularly?

Training Science Series #10 - How to Choose Which Zones to Train in Regularly?

This is completely dependent on the conditioning of the athlete and whether the athlete is considered aerobically deficient or not. This is also the secret sauce of coaching and is completely dependent on the athlete, their level of fitness, their short-term and long-term goals, and how they are responding to training.

Training Science Series #9 - A Brief Introduction to Heart-Rate Zone Training

Training Science Series #8 - The Science of Endurance Training

Training Science Series #7 - The New Science of Fat Adaptation

Health
Training Science Series #3 - Overtraining Syndrome (OTS)

Training Science Series #3 - Overtraining Syndrome (OTS)

Overtraining syndrome (OTS) is a very complicated and poorly understood form of fatigue that doesn’t respond well to just typical levels of sleep and minor reductions in training. OTS is very common because most athletes are not able to recognise overtraining until it is too late.
How to Protect Yourself From and Overcome the COVID-19 (Coronavirus) 

How to Protect Yourself From and Overcome the COVID-19 (Coronavirus) 

It is sad when the world faces a pandemic situation, because many people will suffer and some of those people will die. It is important to be concerned and vigilant, but becoming panic stricken is going a step too far. The mainstream media is notorious for fear mongering and fanning the flames of worry, whether it is to increase revenue, or to influence people to act and behave in a certain way.
Increasing Your Energy and Performance Through Nutrition: Red Blood Cell Creation Tips

Increasing Your Energy and Performance Through Nutrition: Red Blood Cell Creation Tips

I don’t have any special advantage—compared with normal people—that allows me to have the energy to adventure in the mountains as often as I do

Viewing Nature Scenes Help You to Heal

Mountains are extraordinary places

How waterfalls are healing to the body

Mind
Training Science Series #12 - Keeping the Ego in Check and Sticking to a Long-Term Plan

Training Science Series #12 - Keeping the Ego in Check and Sticking to a Long-Term Plan

Many endurance events are dominated by hardworking, high-achieving type “A” personalities possessing enormous work ethic, mental toughness, and willpower as positive traits, but also stubbornness as a negative one. Such perseverance and mental fortitude can be an athlete’s greatest strength.
The Power of Visualisation

The Power of Visualisation

I strongly believe in the power of visualisation. Don’t describe your future as something you “hope” to achieve. Picture it as something you will absolutely accomplish. Hope is often not a strong enough emotion to motivate action. You must be convinced what you dream is your future reality. Visualise what it would be like when your dreams become a reality. See everything about them with clear clar
Progress with the Two Minute Rule

Progress with the Two Minute Rule

We all know the famous quotes…  “The longest journey starts with a single step.” “Rome wasn’t built in a day.”  These are old statements that have stuck around, because we all know them to be true. 

Dance beautifully in the box you are comfortable in

Deciding to Act

News
Burridge and Crane co-winners in a dramatic finish to the 2019 Bright Alpine Climb

Burridge and Crane co-winners in a dramatic finish to the 2019 Bright Alpine Climb

As a race director what do you do when you’re running a multi-stage race, and the athlete who has dominated the opening three days with a healthy overall lead, misses a turn along with several other runners, running off course just two short km’s from the finish? This was the dilemma faced by Sean Greenhill of Mountain Sports during last weekend’s 40th running of the Bright Alpine Four Peaks
Photography and Film
Vancouver 100 - A Short Trail Running Film by Couch to the Summit

Vancouver 100 - A Short Trail Running Film by Couch to the Summit

"Vancouver 100" is a short live-action trail running film created by Couch to the Summit featuring the first 40km of Herman Alagao and Joseph Cossey's 100km run in the Vancouver 2020 "fat ass" trail run. This film is about the journey and experience of trail running in the diverse conditions of Vancouver's front-country mountains.
North Vancouver Traverse Solo Race by C2TS Performance Coaching client Cameron York

North Vancouver Traverse Solo Race by C2TS Performance Coaching client Cameron York

Couch to the Summit Performance Coaching client Cameron York had his races cancelled for 2020. Instead, Cameron and I decided he would participate in a solo race across the mountain trails of North Vancouver - from Horseshoe Bay to Deep Cove.
Viewing Nature Scenes Help You to Heal

Viewing Nature Scenes Help You to Heal

Scientists have long known the act of observing nature has distinct healing properties. Research carried out in the 1980s found hospital patients with views of trees recovered more quickly; showed decreased need for pain and anxiety medication; had fewer post-operative complications; were most positive in their feelings; than patients with views of a blank or brick wall.

The Alpine Ibex

Blog
North Vancouver Traverse Solo Race by C2TS Performance Coaching client Cameron York

North Vancouver Traverse Solo Race by C2TS Performance Coaching client Cameron York

Couch to the Summit Performance Coaching client Cameron York had his races cancelled for 2020. Instead, Cameron and I decided he would participate in a solo race across the mountain trails of North Vancouver - from Horseshoe Bay to Deep Cove.
How I Trained for 10 Weeks to Climb 18 Grouse Grinds in 19 Hours (14,650m vertical)

How I Trained for 10 Weeks to Climb 18 Grouse Grinds in 19 Hours (14,650m vertical)

Tackling the Grouse Grind once is enough for most people. The Grind is a 2.9km trail ascending 810 vertical meters along the steep forest of North Vancouver’s Grouse Mountain. The Grind is a challenging workout not a scenic hike. Learn how I trained to accomplish 18 grinds in 19 hours over a ten-week training block.
Safety
Getting home safe in the Shoulder Season (Fall)

Getting home safe in the Shoulder Season (Fall)

Fall (Autumn) is an amazing time to be in the mountains. The colours are gorgeous, the temperatures are cooler and soft light makes for exceptional photography.  However, the shoulder season is an incredibly dangerous time of year for tourists.
Why the Road Rage? Collective Narcissism and the Cowardly Dehumanisation of Human Beings who Ride Bikes

Why the Road Rage? Collective Narcissism and the Cowardly Dehumanisation of Human Beings who Ride Bikes

Galleries