Which is more important for a IM? Specifically a flatter IM. Im sure that will change some peoples answer. How about a flatter 1/2?
Or do they pretty much do the same thing for you?
Thanks for the responses.
I came to the conclusion late in my time taking triathlon racing seriously, when training time was tight, that you could never run too many hills in training. There is something about the strength that you gain from running all those hills going up and the eccentric work and durability you get running down all those hills - bottom line: Run hills!!
Hill work is speed work in disguise. You hammer the ups and coast the downs and you will get faster. One of my favorite brick workouts involves running a 3 mile hill with grade of 8-14% after a 4 hour bike.
If you do the work on the hills you will get faster and much stronger, you don’t really have a choice.
I guess I’ll be the dissenting opinion. The demands of 112 hours on a flat course, staying in the saddle and in the aero position and keeping constant, steady-state pressure into the pedals is quite different than the demands of a more technical course where you pop up to spin up hills, sit up to brake for corners, etc. I recall watching Paula Newbie Frazier (I probably just slayed that spelling) commentating on a broadcast of IMFL talking about how people mis-train for long, flat courses and aren’t ready for the extended stretches of flat without a break. I took that to heart when I began training for Beach 2 Battleship last year. For three months leading up to that race I made sure to do long (4 1/2 to 5 hour) weekly rides on the flattest routes I could devise and to focus on maintaining the highest speed and best aero position I could for the duration. It paid off.
Now with that said, I’m no newbie when it comes to cycling. I’ve done my share of hills over many years. Hills and speed work are essential. But if I’m training for a long, flat race, the primary focus is going to be on learning to stay in the saddle, stay in the aero position and keep the gears turning and the speed high and steady.
.
Are you talking about running or cycling or both? From my experience, running hills is the best work you can do. It builds strength and endurance and is easier on your body than comparable speed work. In my opinion, running hills will make you a faster runner on a flat course and I think it better prepares you to run off the bike.
With cycling my experience is limited but I would say that riding hilly routes did NOT prepare me well for long, flat stretches at a high sustained speed.
Yeah thats what I was thinking. Hill work is speed work in disguise. Good one. I was referring more to running that cycling, but thanks for the cycling comment too!
For cycling, flat with a high speed and high cadence, gets the leg speed needed for the bike.
high speed and high cadence
which makes high heart rate…
high speed and high cadence
which makes high heart rate…
Isnt that what your trying to train? Why do cyclist’s of higher caliber motorpace for big races at high speeds and high cadence while keeping their wattage up for the duration of the workout?
which is great if you are racing against me in my age group!
my point exactly.
I think you are confusing training for cycling races with triathlon training.
Triathlon is about pushing the pedals harder and slower… saving your heart and legs for the run.
Cycling is not triathlon. A pro cyclist will train much different on the bike than a pro triathlete. Look at Chrissie Wellington or Sindballe and compare their bike training to anyone in the peloton. It will look totally different.
Hills are great and make anyone stronger. The more hills you run, the tougher and faster you get, period. Everyone I know who is a strong runner, runs lots in the mountains.
But in the end, it’s all about time on your feet. I would rather be able to put in 6 hours running a week – even without hills – than 4 hours with hills. After chasing PRs in the marathon & halfs for too many years, I don’t think “speed” (1-4 min. intense intervals) is all that important for 3-5 hour events (Unless you want to run truly fast, say 80 min. in a half IM). Getting used to longer periods of “race pace” and a bit faster (tempo) are more important for most of us. If you have a chance to do that in the hills, great.
I’m glad someone posted this question because I love to trail run the dry XC ski trails around my house but have trouble trying to fit that, a track workout, and all the other swim and bike workouts in.
I’m glad someone posted this question because I love to trail run the dry XC ski trails around my house but have trouble trying to fit that, a track workout, and all the other swim and bike workouts in.
sounds like me… id prefer hills over track intervals…