Conquering Hilly Races

The "Conquering Hilly Races" course is designed to equip runners with the knowledge and strategies necessary to tackle hilly racecourses with confidence and success! In this comprehensive masterclass, you will learn: The Physiology of Uphill and Downhill Running: Understand how your body reacts to varying inclines and how to manage energy efficiently during hilly races. Learn why uphill running "costs more" and downhill running "costs less," but both require specific preparation. Training Modifications for Hilly Races: Discover how to adapt your training plan for hilly terrain, including pacing adjustments, race-specific hill training, and strength training. Learn how to calculate and prepare for the total elevation gain and loss in your target race, and how to strategically incorporate hills into your training without overloading your body. Strength Training for Hills: Building strength, particularly eccentric strength, is crucial for running on hills. You’ll learn exercises to enhance your ability to handle uphill and downhill demands, improving your running economy and reducing injury risk. Pacing and Strategy: Attacking hills may seem like a good idea, but even pacing is key to conserving energy and achieving race success. You'll learn pacing strategies for managing both uphills and downhills, using gradient-adjusted pace models, and crafting a race-day fueling plan based on the course’s elevation profile. With a mix of physiology insights, strength training guidance, and race-specific strategies, this course will help you conquer hilly races and turn the challenge of elevation into an advantage. Prepare yourself for success by mastering hill running, building strength, and strategizing effectively with this focused and dynamic course!