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"how to train for hilly races when you live on flat flat flat"
Interested to hear tricks of the trade.
I am running Zugspitz Ultratrail in 2019. 100KM and 5,480 meter of climbing.
Here's the catch... In The Netherlands where I live/train, we have WIND, but no Hills. What's the best way you have simulated those hills? Or what extra strength training have you implemented to handle the fatigue that comes with those hills?
Thanks in advanced for any and all comments.
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No inclines at all? I do remember (at least in the AMS area) there being some sidewalks on some "overpasses" (over canals, waterways, etc). Parking garages?
Stairs are pretty darn good too, again maybe in a parking garage?
There used to be a workout on some of the plans that had us doing "bounded" running/sprinting. Basically a series of small jumps in a running motion, then sprint at the end. I found those were excellent for hill training in near-flat Dallas for my trail 50k.
@Scott Alexander Maybe not perfectly flat, but nothing to prepare you for 5,500M climbing.
The parking garage idea is interesting.
There are a few stadiums here were I think we can run the stairs, so that is also an option.
thanks-
@Patrick Large
like @Scott Alexander I too live in the Dallas area.
In addition to the bounding sprints he refers to, you can also employ the treadmill at 5 - 8% incline grades for short interval work to activate the glutes and hip flexors in ways needed for hills.
Good luck.
@Shaughn Simmons , there will be a lot of 15% treadmill power walking n my future. Thanks for the input.
BUT we've still never actually met! haha
Do you have access to a sky scrapper with stairs ? I live in Montreal and the highest elevation point is 225 meters, which is nothing and I will definetely change that next year in my training.
We also have a bridge, dont know if you can access that too.
@Francis Picard bridges... YES! Skyscrapers... not so much.
But stairs (when found) will be the best option I believe
This article might be helpful: https://www.on-running.com/en-us/articles/turning-urban-into-ultra
"Pip, when you’re based in London, the opportunities for mountain running must be almost non-existent. How do you prepare for a trail ultramarathon?
Admittedly it’s hard to train for an alpine ultra when your local hill is less that 200m high. But I choose to live and work in London. You have to make the best of what you have. There are parks and hills to play with, you just have to look for them. There are things to jump over, rivers to run along, stairs to run up and down.
I’ve don't have huge ascents and descents to practice on, and I certainly don’t have the altitude. So I take on as many hilly races as possible. I’m working with a coach, Damian Hall, who is used to preparing runners that live in flat areas for hilly races. With his help, I’m making the most of the hills available. Running up them, leaping up, hopping up, double leg jumping up, crawling up, wearing a weight vest walking up them. I'm also working with another coach, Helen Hall, a movement and efficient running specialist, who is helping me run comfortably and efficiently for a better chance of making it 'round without sustaining any injuries. The main thing is that I am happy in the hills, I love technical terrain, and really enjoy the climbs as well as the downhills."
@Mike Westover Thanks for the link!
I'll dig into this when I get to the office :)