Bob Graham Round

128 watchers

swittle Jul 2020 11:43am, 30 Jul 2020 66,310 posts	0 swittle Almost diaphanous, fozzy! [But I'll take your word that it's darker IRL ]
SimonF Jul 2020 12:22pm, 30 Jul 2020 153 posts	0 SimonF Fozzy/FF. Indeed for my BG I did reps on the Chevin as one component of my training but tried to make them as specific as possible, so approx 500ft straight up the steps then running back down via the rocky paths so no recovery. So as FF says, this simulates a little the hammering your quads get. Most weekends however were spent in the Lakes/N Wales/Dale's getting long mountain days and reccies in. I imagine that's a pretty standard plan, although mine was slightly complicated by having to incorporate enough slack in to do the Dragon's Back a few weeks after my early (April) BG. I saw some stats this week that put me in a relatively select group of people attempting/completing in that month. I was very lucky with the weather on the day as most of my Lakes training was done in snow!
flyingfinn Jul 2020 12:38pm, 30 Jul 2020 2,033 posts	0 flyingfinn "is the physiological adaption any lesser for doing the Chevin climbs." I'd say the answer was analogus to do you need reps and temp runs in a training program? Yes, if you're just doing Chevin climbs, you need both. Hill reps (whether done as classic hill reps with a jog back recovery or more like kenyan hills with a continuous effort up and down over an undulating route) will develop your climbing strength and speed but you need to do the sustained long climbs to condition your body to that sort of effort as well. Which is why I and many others far better at this sort of stuff than I am will do the vertical kms on the treadmill when the big hills are unavailable for whatever reason.
Dave A Jul 2020 1:26pm, 30 Jul 2020 22,504 posts	0 Dave A On the subject of descending, I used to be shocking. As Pabsey of this parish and Slowboy, formerly of this parish, will agree with. What worked for me was simply becoming comfortable and confident at running downhill without putting effort in. Once my legs became stronger and I got over the psychological part, I found I could let the brakes off whilst descending and could move fairly well. But, this won’t wotk for everyone. What doesn’t work for me is trying to throw myself down a hill.
flyingfinn Jul 2020 1:46pm, 30 Jul 2020 2,035 posts	0 flyingfinn ^^^^ good advice Dave. "Throwing" yourself down a hill might work once in a while as a one off but it isn't a sustainable technique on the long stuff. I find concentrating on having fast light feet is effective, no real effort, just keep your weight over your feet and keep them moving.
flanker Jul 2020 2:32pm, 30 Jul 2020 19,329 posts	0 flanker I'd agree throwing yourself down a hill doesn't work - I've still got the scabs, bruises and limp from trying that approach last week! First attempt since then last night and I was amazed how hesitant I was even on a benign descent down the PBW. So much of it is confidence and being able to relax - as soon as you start to tense up it gets worse, which then continually compounds the problem. I was once told I dance rather than run over technical ground. I assume they meant like a hippo in a tutu, but I took it as a compliment anyway.
stuart little Jul 2020 2:35pm, 30 Jul 2020 1,789 posts	0 stuart little Seconded Dave's view on descending. For me BG training can be distilled down to getting as many big hill days in as you can, and supplementing these midweek by getting comfortable up and down hills, either just through running if you live somewhere hilly, or by repping whatever local lump you have - though aim to run these at an even effort that's appropriate for the length of time you have available to learn how to recover whilst efficiently descending. If you can't for whatever reason then 30-60 minutes uphil on a treadmill (FF, Me) or on a stair machine (Martyn, occasionally me) will also help, if only psychologically. If possible supplement this with whatever strength work you need to stay fit and healthy.
Mountain Cat Jul 2020 2:52pm, 30 Jul 2020 2,799 posts	0 Mountain Cat I'd never heard of 'Kenyan hills', but the approach sounds like what I do. I run normally for both ups and downs, but don't push either super hard. For me, it's more about building the endurance in ascending and descending.
Badger Jul 2020 3:41pm, 30 Jul 2020 12,602 posts	0 Badger I ran part of an Endurance Life race early this year with a passing Irish doctor. I could hold my own on the flats, push ahead a little on the uphills, and she left me for dead on the downhills. Pure technique on her part, and she told me she'd been working hard on it. Not the easiest part to practise in Cambridge of course.
rf_fozzy Jul 2020 4:14pm, 30 Jul 2020 10,988 posts	0 rf_fozzy Well, if you will live darn sarf, Badger....