Saturday, November 21, 2009

Long Time No Talk!

Hey everyone!

I have been super busy with work and have not had time to update the website that much.

I have added a marathon stairclimbing section. So if anyon wants to promote a stair climbing marathon event or just wants to participate in one check out that section.

I will keep updated the site over the weekend, so please keep checking back!

Training is going well for me. I just am in Patience Training mode and easing back on the major intense workouts. I will be switching gears come the middle to end of December for preperation on my first international race, the Empire State Building Run-up! woohoo! Cant Wait!

Talk to you guys soon!


Canada StairClimbing Association

Friday, November 13, 2009

Hey Everyone|!

Well patience Training has begun for the next 2 months or so. I read this great training formula from Mark Allen a marathing runner. During his off-season he would begin patience training, where in his training he would never let his heart rate go above 150 beats per minute.

So I decided to do a little bit of patience training myself.

Im dropping heavy stairclimbing for about a month and a bit and will focus on longer duration cardio and not let my heartbeat go over 150. This is too give my body and break and get ready for heavier training and more intense speed training.

Strength Training will be just core and functional training with a few sets of heavy weights, but nothing heavier then 85 percent of max strength for that particular exercise.

I plan to do this un til end of December and then re-evaluate my training goals and get ready for the next phase of training leading up to my first stairclimbing event.

Check out my website! I have added great new features to the members area as well as the rest of the site!

Hope everyone had a great week!

Talk soon!

Canada StairClimbing Association

Monday, November 9, 2009

Results For 1st Annual Marathon Stair Climb for Chip Time Results

Good Morning!

Well its two days after the big stair climb marathon and I feel great! It was a great feeling to finish something like this, and I hope to do it again next year with more participants.

The climb was equal to 10,000 feet, and you needed to climb up a set of 300 steps. Here is a photo of what they look like:

was fun climbing outside in November. It was a sunny day and it was quite mild outside. (14 degrees celcius) -Around 35-40 degrees farenheit.

The climb felt great! I made great time and felt pretty decent until around the 30th time going up. If you check the results page and go under the results for this race youll notice that my times got slower as I got more into the climb. But take a look at the 30-34th time up and I am right around the 5 minute mark per lap. My legs felt like lead at this point and it seemed i was hitting the wall as i felt my blood sugar levels crashing. I remember around the 30th lap I asked for some G2 gatorade. After In gesting it I felt slightly better.

After finishing the 34th lap I was done, my legs were burning and the lactic acid burn was incredible. It was a good feeling thou, finishing the climb 2 hours and 18 minutes.

Next years goal I would like to go under 2 hours and 10 minutes.

Ill keep you updated on my training, but for now I am taking a month off of hard stairclimbing and just focusing on increasing core and functional strength.

Take care all!

Canada StairClimbing Association

Friday, November 6, 2009

Another great article!!!!

The Great Stair Climbing Workout
Climbing Stairs Can Take You to New Heights of Fitness

Wayne Westcott, PhD
South Shore YMCA

Special from Bottom Line's Daily Health News
June 16, 2009

E very year since 1978, a group of intrepid runners gathers at the foot of the Empire State Building to compete in an event sponsored by the New York Road Runners. But this is no ordinary run -- these competitors will run up 1,576 steps, from the bottom level to the Observatory deck on the 86th floor. Most finish in under 20 minutes, while the record thus far is just under 10 minutes.

Crazy? Hardly. Stair climbing is an increasingly popular way to squeeze a great aerobic workout into a short period of time. According to fitness expert Wayne Westcott, PhD, author of Get Stronger, Feel Younger, climbing stairs is among the most vigorous cardio workouts you can find. "You’re lifting your center of mass vertically," he explained. Since your body weight is not supported -- as it is with, say, swimming or rowing -- you expend greater effort and burn more calories. Athletes have a long tradition of training by dashing up sports stadium bleacher stairs... and who could forget the triumphant scene in Rocky? You can get a great workout using the stairwells in hotels, office buildings, apartments or even your home, and many people find it is an inexpensive, convenient alternative to the gym.

Stair climbing increases cardiovascular fitness as well as muscular endurance and strength. It works most of the leg muscles, especially the quadriceps (front of thighs) and buttocks, and requires a tremendous outlay of energy. Some "tower runners" (as those who compete in events like the Empire State Building Run-Up race are called) use their arms on the stair rail to help pull themselves up, which gives the upper body a bit of a workout as well. Additionally, stair climbing delivers a good core muscle workout -- this, in turn, improves posture.


Intrigued? Here are a few tips to help step up your workout:

1. Wear running shoes or those designed for cross-training.

2. Take a few minutes to warm up first by walking around on level ground before you start your ascent... and cool down the same way afterward, followed by stretches (described below).

3. Stretch the quadriceps, hamstrings and calves after your workout, not before.

4. As you climb, lean slightly forward from your hips while keeping your back straight.

5. Place your entire foot on each step. Allowing your heels to hang over the edges may injure your Achilles tendon. Look forward, keeping your head up. Don’t let it droop, which can cause neck strain, though it is fine to glance down when necessary to get your bearings.

6. Don’t lock your knees as you climb up.

7. Vary your pace for maximum fitness benefit. Start by walking... walk faster... then slow down and speed up again, and again.

8. Stay safe. Just as you wouldn’t jog in a dark alley alone, don’t use stairs in a remote stairwell where calls for help wouldn’t be heard.

9. Drink plenty of water before and after. Stair climbing is intense, so you should plan to rehydrate just as you would during a jog or a race on level ground.


Though it’s aerobically easier, Dr. Westcott warns that coming down has its own dangers. "Walking down stairs or running downhill puts incredible stress on the joint structure -- in particular the tendons, fascia and ligaments," he says. You can minimize this stress by descending slowly, perhaps even stopping for a moment on landings. Resist the temptation to bound down two or three stairs at a time and instead come down purposefully. Or, you could take the elevator down -- but first, walk around up top to let your heart rate return to normal.


There are plenty of ways you can change-up stair climbing workouts. You may feel a bit breathless when starting out. If so, walk around the landing (or down the hall of whatever floor you are on) and then return to the stairwell and climb some more. You can create an interval training program by alternating spurts of high intensity (climbing up fast) with periods of "active rest" (walking on flat ground). Vary your workouts by climbing higher, faster and/or longer between rest stops.

Another benefit: You don’t need to work out for long periods of time to take your fitness to a higher level. In fact, Dr. Westcott told me that climbing 10 flights of stairs at three different times over the course of a day is actually preferable to going up 30 flights all at once. The reason? "Some of the most important physiological adaptations, such as improvement in aerobic capacity, take place during the recovery period," he explains. "With three separate bouts of exercise, you get the benefit of three recovery periods." Also, you may find it easier to push yourself to do 10 flights at a time, rather than having to take on all 30.

A stair-climbing machine can deliver many of the same benefits, of course. Dr. Westcott noted, however, that the classic StairMaster machines aren’t as intense, since you’re not working against gravity -- they don’t require you to lift your feet off the steps but rather shift your weight from one leg to the other. He said that a better choice for gym rats is the type of machine that features an actual revolving staircase -- though I can tell you from experience, these are significantly harder.

If you’re interested in competing, you can get a listing of worldwide "tower running" events at, which sorts the races by number of stairs. For example, in Chicago you can "Hustle Up the Hancock" (1,632 stairs) or really high achievers could consider the pinnacle of the sport -- the "Sächsischer Mt. Everest Treppenmarathon" in Germany, climbing a nearly unimaginable (to me) 39,700 stairs. Also, Canada StairClimbing Association( has a list of stair climbing fundraising events.

Great article! Take alook at our events section for more info!

Trevor Folgering
Canada Stairclimbing Association
GREAT ARTICLE!!!!! Thanks Jamie! woohoo!

No, Thanks. I'll Take The Stairs
More people are skipping the elevator -- and are racing their way to the top

When a massive blackout hit New York in 2003, then 35-year-old Jamie Leone had no choice but to take the stairs to her 28th-floor apartment. The next day, the elevators came back to life, but Leone opted to keep on climbing -- and still does, even though "my neighbors think I'm nuts," she says.

All that climbing is paying off. In the recent Empire State Building Run-up, an annual stair-climbing race at the Manhattan landmark, Leone dashed up 86 floors (1,576 steps) in 20 minutes, 40 seconds -- about 10 minutes behind the winner, but a solid first-time performance. Stair climbing, she says, has taught her how to reach new heights in other areas of life, including her job at a private-equity firm in New York. "It's a physical challenge. You have to learn to focus and push through mentally," she says.

In today's sedentary cubicle culture, stair climbing could save you from more than just those awkward elevator conversations -- it could save your life. The American Council on Exercise recommends 30 to 60 minutes of physical activity daily. Walking up steps, says Todd Galati, ACE research scientist, can burn as many calories in a 30-minute period as jogging at a 12-minute mile pace or cycling at 12 to 14 mph. That translates to 286 calories for a 150-lb. climber and 382 for a 200-pounder. Plus, the faster you go, the more calories you burn.

Of course it's not a holistic exercise solution. "You should include strength training and flexibility training," Galati says, "and start out slow to avoid soreness." Those with a history of knee problems should consult a doctor first, he adds. Once you're in shape, you'll be ready to race.

The wintry months spanning November to April constitute the stair climbers' racing season. More than 80 major "towerthons" take place around the globe each year, according to the Web site And with new races popping up everywhere from Boston to Taipei, the number of people who bypass the elevator is rapidly taking flight.

Just ask Pedro Ribeiro, a Portuguese-born mechanical engineer who lives in Macau, south China, near Hong Kong. Ribeiro, 33, uses his vacation time to compete in stair-climbing races. He recently finished 9th out of about 1,000 at the Taipei 101, a new 91-story race at the world's tallest building in Taipei, Taiwan, and 7th out of 150 elite runners at the Empire State Building. Tower running, he says, gives him more determination in his life, not to mention prize money. He took home $300 from the Taipei 101. The top prize? Nearly $6,000.

Perhaps the greatest challenge for climbers these days is not the steps themselves -- but gaining access to them. Heightened security concerns in some high-rises make stairwells off-limits even for people who work or live in these buildings. A week before the Empire State Building event, runner Michael Rosenthal, who works on the 58th floor, was barred from training in the stairwell by building security, citing liability reasons.

Resigned to working out in his 26-story apartment building, the 42-year-old entrepreneur has big plans for the sport. He founded the International Federation of Stair Racers and is launching a Web site,, that he hopes will link the thousands of stair climbers and those who sponsor the races to make buildings more accessible for training and competition. "If my organization could do anything for the sport, it would be to move it out of the category of a novelty," he says. It's a step in the right direction. Only 1,575 more to go.

For more information visit our website!

Trevor Folgering
Canada StairClimbing Association

Thursday, November 5, 2009


Well I havent updated my blog in a little bit...because I hurt my back climbing stairs! I have had recurring back issues since 2005. It all is because of my ex-bodybuilding routines. I used to squat really heave 400-505 lbs. One time in 2005 I was squatting 400 lbs and heard my back pop. I couldnt stand up straight. From then on in I hve had back troubles. Occassionaly my back is strained, and i think it has to do with tight hip flexors and the psoas muscles.

I went to an osteopath and have been icing and putting the good old RUB A535 on it, and its 80 percent better.

I am still going to do the fun marathon event, but after that i think Im going to give hard stairclimbing a break for about a month, I might go stairclimbing once a week, but other then that I need to cool the jets

The website has had major changes over the last few days, and I will continue to tweak everything and make things more interesting.

Check out the featured exercise section which will feature a new exercise that you can do to improve your stairclimbing abilities.

Hope all is well!

Trevor Folgering
Canada StairClimbing Association

Monday, November 2, 2009

Hi all!

Yesterday I finished at two hour marathong workout at the chedoke staircase in Hamilton, Ontario. I climbed the stairs a total of 30 times up and down. It was a great workout.

This is for preperartion for this coming Saturday as there is a fun workout at the stairs. This is a fun race to see who can climb 3000 meters vertical the quickest.

This should be a great test of endurace and mental fortitude. Ill let you know the outcome.

My lungs have recovered from the CN Tower climb, and now I would like to focus on next years competitions.

I would like to try my hand at the Empre State Building since we are so close to New York. I think its only a 5 hour drive. That should be a great competition for myself as I get my feet wet on international soils.

I would like to add a update section somewhere near the top of the main weppage of my site, so anyone will know what type of content is being updated. Check out my website for more information!

Hope all had a great halloween! Less then 60 days and we celebrating Christmas! wow!

Cheers everyone!

Canada StairClimbing Association