Couch to the Summit

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New Short Film: Mt Seymour Winter Trai

New Short Film: Mt Seymour Winter Trai

2021-05-09
Join Couch to the Summit's James Stewart on his adventure on the Mt Seymour Wint...
New Short Film: Gummfluh Switzerland

New Short Film: Gummfluh Switzerland

2021-05-09
Join Couch to the Summit's James Stewart on his adventure in Gummfluh, Switzerla...
New Short Film: Gantrisch Switzerland

New Short Film: Gantrisch Switzerland

2021-05-09
Join Couch to the Summit's James Stewart on his adventure in Gantrisch, Switzerl...
Vancouver Vertical KM Series - Beginning June 1st 2021

Vancouver Vertical KM Series - Beginning June 1st 2021

2021-05-09
Couch to the Summit and Title Sponsor Bremner Foods are excited to launch the 20...
New Short Film: Elfin Lakes Winter Trail

New Short Film: Elfin Lakes Winter Trail

2020-12-28
Join Couch to the Summit's James Stewart on his solo adventure on the Elfin Lake...
Amazing Places
New Short Film: Mt Seymour Winter Trai

New Short Film: Mt Seymour Winter Trai

Join Couch to the Summit's James Stewart on his adventure on the Mt Seymour Winter Trail, North Vancouver, Canada.
New Short Film: Gummfluh Switzerland

New Short Film: Gummfluh Switzerland

Join Couch to the Summit's James Stewart on his adventure in Gummfluh, Switzerland.
New Short Film: Gantrisch Switzerland

New Short Film: Gantrisch Switzerland

Join Couch to the Summit's James Stewart on his adventure in Gantrisch, Switzerland.

New Short Film: Elfin Lakes Winter Trail

The Mythical Cirque de Troumouse in the French Pyrenees

New Short Film: Mount Frosty and the Golden Larches

Training Science
Understanding Active Recovery and its Importance in a Properly Structured Training Program

Understanding Active Recovery and its Importance in a Properly Structured Training Program

In my 12-part training science article series I explain in detail how the best endurance training results come when there is highly skewed balance toward low-intensity "capacity" training versus high-intensity training. This approach has stood the test of time in endurance sports...
Continued Forward Progress: What Fitness Trajectory Are You On?

Continued Forward Progress: What Fitness Trajectory Are You On?

When it comes to fitness, are you moving backward, are you stationary, or are you moving forward each month?
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 #10 - How to Choose Which Zones to Train in Regularly?

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

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.
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

For many decades, a battle has raged in endurance sports about how much Capacity versus Utilization training is optimal for endurance performance. The debate surrounds how much of each form of training is appropriate when considering the high-level performance – and longevity – of an athlete.
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

Viewing Nature Scenes Help You to Heal

Mountains are extraordinary places

Mind
Teach Your Mind Adventure instead of Exercise

Teach Your Mind Adventure instead of Exercise

Exercise. It is a word that strikes fear into many individuals, but it doesn't have to be that way. If you dread the thought of exercising, then reframe how you look it and strive to find more adventure in your life instead. 
Bringing Order to the Chaos of Life: Clean Your Room, Schedule, and Exercise

Bringing Order to the Chaos of Life: Clean Your Room, Schedule, and Exercise

In this busy world, how does one break free from overwhelm that prevents getting started or taking action on dreams and goals? How does one find time and started with exercise, keeping healthy, or any other needed change? 
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 #1 - Why We Focus on Capacity Training…to Eventually Go Really Fast

The Power of Visualisation

Progress with the Two Minute Rule

News
Vancouver Vertical KM Series - Beginning June 1st 2021

Vancouver Vertical KM Series - Beginning June 1st 2021

Couch to the Summit and Title Sponsor Bremner Foods are excited to launch the 2021 Vancouver Vertical KM Series beginning June 1st.  Are you looking for the ultimate fitness test in 2021!? Experience the North Vancouver mountains like never before with this new and unique race series concept.
Jornet breaks 30-minute barrier in unofficial Fully VK Time-Trial

Jornet breaks 30-minute barrier in unofficial Fully VK Time-Trial

Kilian Jornet had never officially run a Vertical KM under 30 minutes before -- despite a handful of other European athletes having accomplished the feat – but he finally did so on September 17 2020 (the day prior to his 2020 Sierre Zinal victory), when he ran 29'51" on the Fully VK course.
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
New Short Film: Mt Seymour Winter Trai

New Short Film: Mt Seymour Winter Trai

Join Couch to the Summit's James Stewart on his adventure on the Mt Seymour Winter Trail, North Vancouver, Canada.
New Short Film: Gummfluh Switzerland

New Short Film: Gummfluh Switzerland

Join Couch to the Summit's James Stewart on his adventure in Gummfluh, Switzerland.
New Short Film: Gantrisch Switzerland

New Short Film: Gantrisch Switzerland

Join Couch to the Summit's James Stewart on his adventure in Gantrisch, Switzerland.

New Short Film: Elfin Lakes Winter Trail

New Short Film: Mount Frosty and the Golden Larches

New Film: EC Manning - Skyline

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
Plan on How to Be Found: The More Responsible Outdoor Safety Plan

Plan on How to Be Found: The More Responsible Outdoor Safety Plan

Many outdoor enthusiasts know the responsibility of planning for an outdoor adventure - and sadly there are still some people who don't even think to do that.
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