but it's not the levels of concern that were expressed in some of those reports. told the CBC in December after a visit to Rio that "the risks [of athletes getting sick] will never be zero,
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nike hyperspike,g. sprinting up a steep hill)Once we know how the ladder works we can design hill workouts that target each type of muscle fiber and train those fiber types to work together more effectively FIVE HILL WORKOUTSBefore we outline the workouts a word to the wise: Hill training significantly increases the force requirements of our workouts so it demands an equal increase in our post-workout recovery Never do more than one or two hill sessions per week and always conduct the workouts at the recommended volume and intensityImage by 101° West Photography#1: Long Hill RunsThe long run is a staple of every distance runner's training arsenal That's because our slow-twitch fibers require lower-intensity longer-duration workloads to achieve maximum endurance Adding a long hill (or hills) to this run results in several benefits: We begin by incorporating a half-mile to a mile of moderately steep uphill into our long run every second or third week As our fitness improves we can increase the total volume of uphill in our runs to 2–3 miles The effort level for these runs should be comfortably aerobic Running too hard won't give us a better workout It will only decrease our volume of hill work while increasing the time it takes to recover#2: Long Hill RepeatsTwo-time Olympic 1500m gold medalist Seb Coe maintained his off-season fitness by running circuits on a bicycle path that included an 800m hill section: 400m of steady uphill 100m of level recovery 250m of steep uphill and finally 50m of slight downhill"[Hill circuits are] an excellent means for improving both aerobic and anaerobic power" wrote Seb's father and coach Peter Coe (with David Martin) in Better Training for Distance Runners "Every serious distance runner should have one of these courses available for use when a hill session comes due on the schedule"Long hill repeats force us to climb the muscle fiber ladder The power required to run fast up a long hill (6 to 7 percent grade) recruits our intermediate fibers as well as all available slow-twitch fibers A typical weekly progression of long hill-repeat sessions might be:4-8 × 30 seconds 2-3 minutes rest4-8 × 60 seconds 3-4 minutes rest4-6 × 90 seconds 4-5 minutes restAs to pace a simple rule of thumb is to finish every repetition workout with just enough gas in the tank to run one or two more repeats if the workout called for it#3: Short Hill RepeatsNFL legend Walter Payton made short hill sprints synonymous with off-season football conditioning But this workout also achieves two training objectives for distance runners: Sprinting up a steep hill at 90 to 95 percent maximum effort recruits the fullest range of fibers possible It also demands the widest range of motion from our stride To accomplish this motion opposing muscle groups learn "reduced inhibition" Just as we relax the triceps muscle on the back of our arm when flexing our biceps so our hamstrings and quadriceps must learn to coordinate contraction and relaxation The result is a smoother longer faster strideStart with four or five reps of 30–60m (5–10 seconds) up a steep hill then build up over a few sessions to eight to 12 reps For recovery walk back down the hill and wait until 2–3 minutes have passed#4: Hill BoundingA great way to develop strength and stride efficiency is to incorporate "bounding" into our hill work We use a moderate grade (6 to 7 percent) for this workout and perform one or more of the following variations of the bounding drill:VERTICAL BOUNDING: Drive off the toes of the plant foot lifting the opposite knee high and emphasize vertical lift; land on the opposite foot and repeatHORIZONTAL BOUNDING: Same as vertical bounding except that we emphasize the length (not height) of the boundSKIP BOUNDING: Same as vertical bounding except that we land on the same foot that initiated the bound then take a short step forward onto our opposite foot spring vertically land on that foot and then repeat the whole processWhether springing high like Michael
Jordan or far like Willie Banks we bound for 50–70m then jog back down the hill and repeat One to two reps of each drill is sufficient#5: Downhill StridesOur final "hill climb" isn't a climb at all Downhill strides build quadriceps strength through eccentric contraction An eccentric contraction occurs when a muscle simultaneously contracts (shortens) and relaxes (lengthens) When we run downhill our quadriceps contracts to prevent our knees from buckling At the same time our knee does bend slightly stretching our quadriceps This tug-of-war results in two notable training effects: This reduced fiber recruitment coupled with more damage leads to a greater training adaptation: stronger quadriceps better knee lift and a resistance to future quad sorenessStart with four to five repeats of 60–100m on a moderately steep grade (6 to 7 percent) Run at 85 percent maximum pace and allow 2–3 minutes for recovery between reps Build up to six to eight reps at 90 to 95 percent effort If possible do this workout on grass or the trailsTHE LAST WORD ON HILLSWhen Tony Young pointed out his 300m wood-chip hill climb in Seattle I failed to mention my own secret weapon: a 400m 6 percent grade trail adjacent the nearby Rose Bowl not to mention an equally perfect 3-mile road and trail climb into the neighboring San Gabriel Mountains Like Tony I can hardly wait to show off my hill-trained fitness at December's USATF Club Cross Country ChampionshipsThere's a reason hill training is running's worst-kept secret: It works Tags: RT December 2011Magill on MastersHill TrainingSebastian Coe increasing power,
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