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Run pace on hilly course

Bob IrwinBob Irwin
in Racing Forum 🏎

I've got my bike power gears figured out. Might be difficult to stay steady at those watts, but I know what I'm supposed to do.  My A race is a hilly 70.3, and I'm not sure what to do about the run.  I've got pace, and know my vdot and pace targets - but that's for a flat course.  In the past, I've just kept running the uphills as best I could until I needed to walk the uphills.  That's probably not the best strategy.  Ideas?

Comments

  • Al TruscottAl Truscott

    For me, the key is to learn what my chosen race pace feels like after a good hard bike (that's part of the purpose of the RRs). Then I keep to that RPE no matter the grade. I actually don't wear a pace watch or an HR monitor when I race, and I am almost always spot on hitting my planned pace this way. Technically, it's shorten the stride length going uphill keeping the same cadence. Longer strides going down.

    Because of the fluctuations of elevation readings on a GPS, and its use of smoothing and averaging, trying to use a pace watch for instantaneous measurements when the elevation is changing frustrating. RPE works better for me.

  • David FlintDavid Flint

    @Bob - I'll let you know after this weekend - racing the UK70.3 which is very hilly bike & run (plus lots of the run is off-road) - as Al mentioned, gotta be more emphasis on RPE than usual perhaps considering the constant up/downs.

    In regards to walking uphills, then my rationale would be similar to what I used when MTB racing - if we could get-off the bike and run ('hike a bike' ) quicker there was no point trying to spin up the climb in a little gear! Same deal when running I reckon - well, thats my take on it. 

     

  • Mike HedmanMike Hedman

    Here's my perspective...

    Depending on the length of the race and the length of the hill...

    Long race, be more conservative.  Short hill (like an overpass), just go.  For everything else, I would suggest NOT looking at your watch.  Monitor your breathing as you approach the hill, and monitor it going up - keep it the same.  So go with RPE.  Typically in a race this will mean getting passed by a LOT of people.  GOOD!  Once the hill levels out get RIGHT back into race pace, and then pick it up on the back side of the hill.  Again, don't look at your watch.  Check your breathing - it still shouldn't have changed!  And say hello to all the folks who passed you 3 minutes ago as you blow by them.

    My personal preference - I would not lengthen your stride on the downhills.  For me, this leads to a fair bit of slamming/braking when your foot eventually does hit the ground.  I think this is where people get sore legs when running downhill.  I go short strides up, and short (VERY quick) strides going down...this is something that needs to be practiced.

    If the hill is huge, and you are barely "running" - ok, look at your watch now! - for paces slower than 15min/mile, I would probably suggest just walking, bring your heart rate under control, and then hammer when you get to the top.  Running on that kind of a grade just adds a bunch of up and down for your body, without much additional forward speed.  Better to save your legs for the other side.

    Mike

     

  • Al TruscottAl Truscott

    Re: strides length going downhill. Mike is a faster and more accomplished runner than I am, so his strategy may well be ideal. For me, I live at the bottom of three roads, each about a mile long, and 4-12% grades. So every run I do, I finish by going downhill on tired legs. I've learned (maybe from 40 years of skiing) to keep my weight forward while going downhill, almost leaning out over my feet as they hit the ground. I agree 100%, no slamming the heels out in front!  

  • Michele CellaiMichele Cellai
    During my HIM race yesterday, any hill seems large when you are not feeling well. What I did was similar to Mike's recommendation for RPE. If the hill was "long" (2 hills in last 2 miles), then I busted into speed walking mode. Hips and arms swinging. I might have looked stupid, but I passed 2 people on the last hill and never saw them again. In the last quarter mile, 1 guy even thanked me for "pacing" him. And I was just trying to survive!
  • Mike HedmanMike Hedman
    Just a quick note - Al identified what I think is the key technique...don't lean back when going downhill!! Bt, this is really hard to do the first couple of times, and really hard when you're tired or the hill is extra steep (probably more common on trails than on roads). So before you just go for it, you've GOT to practice.
    M
  • Linda PatchLinda Patch

    Great thread and advice!

  • Bob IrwinBob Irwin

    thanks all!!  Guess I'll just see how I feel and adjust accordingly. 

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