Big Picture Triathlon Coaching

Hill Running

Interval Training and Hill Repetitions

Why intervals and why hill running?   Anaerobic Threshold (AT) is the point at which lactic acid accumulation reaches concentrations that limit performance and cause fatigue. Triathletes, like all endurance athletes, need to maximise AT (often measured as a % of VO₂max) in order to sustain high-intensity exercise for prolonged periods.

Training at, or slightly below, AT improves the body’s ability to buffer, recycle and clear lactic acid. Running intervals, particularly on hills is the best way I know to improve AT.

Plus the specificity principle means the body makes physiological adaptations in recruiting and strengthening muscle fibres associated with climbing ie. athletes improve technique, become more efficient, and are less likely to sustain injury.

Plus there is a psychological factor; if hills are included in training then there is nothing to fear from racing on hilly courses. This is mental toughness!

What are intervals/hill sessions?    Intervals are repeated periods of intensive exercise interspersed with periods of recovery. Intervals can be done on flat/uphill/downhill/variable terrain, on a running track or even a treadmill. Intervals can be short or long. For example:-

To improve both aerobic and anaerobic conditioning, do 5 or 6 repeats of an 800m or 1000m hill, probably around 4 or 5 degree slope, jogging back to the start.

To concentrate on anaerobic power, do 2 or 3 sets of 100 to 150m sprints (10 reps per set) up a steeper hill, say 8 to 10 degree slope. Take 5 minutes recovery between each set. The quicker jog back makes for much shorter recovery between the sprints.

When do we do them?   We can benefit from intervals and hill running throughout the training season. During the base or preparation stage, we might devote 10% of our total training time to intervals, gradually increasing to around 25% during racing season. The longer intervals are most appropriate during the Base or Preparation Phase, and the shorter intervals most appropriate to the pre-competition phase and can be continued throughout the racing season.  

Tips for running hills.   Use a vigorous arm action, a vigorous knee lift, and powerful toe-off from the driving leg. Sometimes called hill bounding.

Always warm up first with a minimum 10 to 15 minutes low intensity aerobic exercise, followed by running drills or exercises to mobilise the joints.

Brian – Long Distance

Brian says “Having trained for a season without a coach, I felt my training was lacking something and asked Bob for help.  The structured  training and coaching advice has brought big improvements in my swimming and running technique, and has hugely increased both my speed and endurance. I’m looking forward to competing in a couple of half ironman events later in the year.”

Chris – IM Training

Chris says “The advice and weekly training plans that Bob provided for my first attempt at Ironman helped me to arrive at the start line with a level of confidence I’d not had at previous races. I found the swim sets particularly helpful as they were really tailored to my ability. The Ironman swim was the first swim I completed using freestyle and I achieved my target time. I’ll definitely be asking Bob for more advice and training plans for my second Ironman race.”

Jenny – GB Qualifier

Jenny says “Bob’s advice has been invaluable in helping me to structure my training, stay fit and well whilst training hard, and to achieve my goals. Before I met Bob, I was randomly swimming, biking and running without proper rest, without clear goals and I was picking up lots of colds. Bob helped me to plan my races for the season, structure my training around work and social life, and to set clear training goals. As a result I stayed injury and cold free, and I qualified for the European Championships at the end of the season!”