GET FIT & MEAN IT! with World Champion Kate Bramley
Every now and again you might see a stair or hill session in your run or triathlon program. Or in the “off season” maybe it’s once or twice a week. However many athletes dread these sessions, or wonder why they need to do it if their race is a flat course.
Hill and stair training serves a few different purposes
Improves gluten engagement and strength
Prepare for an undulated or hilly race
Reduce perceived effort on a flat race
Improves specific and functional muscle strength which can be hard in the gym without proper guidance
Improves both speed & endurance
Improves knee drive
Increases eccentric loading (muscle lengthening) which cause the most muscle damage & soreness post session. With appropriate recovery this can lead to bigger training gains.
Adds variety to your training
When doing a hill session
Ensure you build up slowly to the frequency of sessions per week, duration & gradient of hill
Make sure you have sufficient recovery time between reps & sessions to ensure best technique
Focus on driving with your arms keeping them close to your chest & drawing the elbow back
Maintain good posture both up & down the hill
You can use the downhill as recovery or practice descending at pace with control
Fire your glutes & drive your knee to ensure maximum power
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