How to improve hill repeats?

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  • #18359
    ryanoelke
    Participant

    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?

    #18361
    Charles
    Participant

    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/

    #18362
    ryanoelke
    Participant

    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!

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