[ryanoelke]

I’m curious about optimizing hill repeats, as I’ve made adjustments that make sense to me, but still curious. 30 sec hill repeats are smooth and no adjustments there really. Just did 1-minute hill repeats today, and those were beast mode tough!

The hill I use is perfect and challenge. 6.7% grade, about 300 meters long, but last 60 meters or so is 10-14%. So starts easy, gets harder as you go (good practice for races around here). But with 1 minute, I felt like I was going at an almost all-out effort, which I like, and pacing end up being good, but I was definitely gassed afterward and choose to walk back down the hill and ended up using extra rest time, probably 2:30 vs. 2:00. HR dropped to an ok zone, but definitely needed more oxygen before gearing up again.

Anyways, this seem reasonable? Or should I dial down my efforts so that I only need the 2 minute rest? Or dial it down even more so that I can both run and only need 2 minutes rest?

[Charles]

I don’t know if it interferes with the intended training effect, but creatine makes a significant contribution to the ability to complete short hill intervals taken an hour or so before a training session. I also find it to be helpful with recovery in some instances.

I rarely use it, but it is something I keep in my “toolbox”. I don’t think there is a good reason to make it a daily diet supplement for endurance athletes; probably the reverse as it can contribute to weight gain.

https://pubmed.ncbi.nlm.nih.gov/9662683/

[ryanoelke]

oh yeah, I’ve used creatine before and found it to significantly helpful. Been a while, but I have it on my list to add in maybe at the start of the new year. Definitely feel turbo charged for zone 5 efforts!

[Author]

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