Yesterday I spoke about believing in YOURSELF to dream big. Today WE are talking about what we’re WORKING ON in order to DREAM BIG. Enduring and building strength. Yep, the kiwi is working on both. Overcoming a knee injury takes TRUE physical strength, and making a come back takes even more MENTAL strength. I am witness to both!
I recruited the Kiwi to share what it is he’s doing to keep building that PHYSICAL strength as a professional triathlete. —>Hills, Hills, and more Hills!
Running Tips by Kiwi Cotter (aka the husband)
I love running with a passion, it is my favorite of the three disciplines even though the past year has no suggested that all. The key in sport is knowing what works for you as an athlete and what does not. For me what works is strength endurance. I love running hills and it is a huge help in developing the strength needed to stay strong over the course of the event you are participating in. Here is one of my favorite early season workouts I do after having a good 6-8 weeks of aerobic work in my legs.
WARM UP:
15+ drills and strides
MAIN SET:
6-10×300 meters
I find a 200-400 meter hill with 3-5% gradient. At the top I look for a nice 100 meter section to open upon. Run at 75-85% to the top. Once at the top I like to make sure I keep my turn over nice and high over the flat section. I like to do this so come race day my turnover doesn’t slow down much at all. If if it isn’t slowing then more than likely you will be up to speed faster than the next guy.
COOL DOWN:
10 minutes
Want to save this workout–> Click on picture to pin it.
When performing hill efforts always keep your gaze 50 meters up the road.
Focus on staying nice and tall and not hinging at the waist..
Keep your turnover as constant as you can.Again this is a set that works for me. Make sure you go in warmed up and have some miles under your legs before going into this session.
JC — Â www.kiwicotter.com
So, who’s joining me on my next hill workout? Anyone?
How often do you run hills?
Cheers,
LC
