Summary
Chase Tucker shares practical strategies for improving hiking performance, including the BOLT test as a first-line assessment for aerobic readiness. Tucker explains that the BOLT (Body Oxygen Level Test) measures carbon dioxide tolerance and has been used since 1979 as a simple way to gauge breathing efficiency. He advocates for a hybrid athlete approach to hiking fitness, combining strength training with running to build both muscular endurance and aerobic capacity. The episode also covers zone 2 training, trail running as hiking-specific conditioning, and the BOLT test's comparison to VO2 max testing for everyday athletes.
Key Points
- The BOLT test is the first assessment Chase uses for hiking readiness, measuring CO2 tolerance in the bloodstream
- BOLT has been used since 1979 as a way of measuring tolerance to carbon dioxide
- For hiking fitness, Tucker recommends being a hybrid athlete: lift more than runners, run more than lifters
- Trail running carries over to hiking performance better than road running
- Zone 2 aerobic base building is essential for sustained hiking performance
- The BOLT test is more accessible than VO2 max testing for everyday hikers and outdoor athletes
Key Moments
BOLT test as the first assessment for hiking fitness
Chase Tucker explains that the BOLT test is his first-line assessment for hiking readiness, measuring CO2 tolerance which has been used since 1979.
"First thing he would do is a bolt test, body oxygen level test to see if he can tolerate a high level of carbon dioxide in his bloodstream. Real simple."
Hybrid athlete approach for hiking performance
Tucker advocates for a hybrid athlete approach to hiking fitness, combining strength training with trail running to build both muscular endurance and aerobic capacity.
"It's certainly nice to develop a base of strength and to throw some weights around in the gym and that will help you in hiking in many, many different ways. But also the running aspect will really help you build your zone too, build your aerobic base."
