TRAINING FOR THE HILLS


By Angela Caprigno USA Triathlon Level II Certified Coach


Y


ou coach triathletes of all levels and you may be a triathlete yourself. Your athletes have competed locally


and may have even traveled to compete on new and challenging courses. if you’re going to travel for a race, don’t leave out some of the best and most scenic venues around the country like Colorado, Montana and Utah. to truly enjoy such locations, it’s critical


that hill work becomes a part of your athletes’ training regimens. the last thing you want your athletes to do is travel to a breathtaking location and forfeit the beauty and enjoyment of the race because he or she hasn’t properly prepared for a few hills. If you live in an area where hills are


available, your athletes have a leg up on their fellow competitors. However, if you live in an area that’s primarily flat, you will need to improvise. no need to panic, as there are several innovative techniques you can employ in a training session to easily


and properly prepare for any hill anywhere, anytime. For example, do your athletes live near


a bridge or a stadium or other building with steps? Do they have access to a treadmill? Have you incorporated lactate threshold training into their workouts? Starting to get the hint? Just follow a combination of the training techniques below and your athletes will be ready to compete on a hilly run or bike course. Bridge repeats: Bridges are man-made


hills and a perfect way to train for a hilly course. Start your athletes with a flat warm- up of 2 miles, run bridge repeats running up and down for 2-3 miles, and cool down running flat 1-2 miles for the total 6-mile workout. Treadmill training: Treadmills are great


way to prepare for running hills. it’s not a perfect solution, but better than none at all. Because you can control the level of hills on


a treadmill, it’s safe to start with a 6-mile hill run. But make sure to select a lower level (2-3) for the first few weeks to see how the body adapts. Most hills on a course will be in the 2-4 percent incline range. Lactate


threshold if the training: Lactate


threshold training does help — even if the training is done in flat areas. this is especially true


event includes mountain


climbs that require long sustained efforts. Lactate threshold training gives athletes an advantage by developing the capability to get into a rhythm and hold a strong, steady pace. Stair training: Find a stadium or building


with at least 20 flights of stairs. Start athletes with a 1-2-mile easy run, and then start with walking up the stairs and down once, then run 1 mile to cool down. Be careful not to run down the stairs, as it is very traumatic to muscles, joints and tendons. add five flights (floors) to the workout every week until your


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