Road to Black Canyon 100k - Episode 1 - Ryan Clayton
Intro: This is a quick summary of Road to Black Canyon 100k – Episode 1 from Ryan Clayton. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.
Key Points:
- Ryan is 11 weeks out from the Feb 8 Black Canyon 100K and is in the middle of a V2 training block focused on hard, steady uphill effort (rated 10/10).
- He alternates a max‑effort uphill run with a longer, lower‑intensity endurance run to build time on feet and climbing stamina.
- Nutrition and recovery are front‑and‑center: whole‑food meals, limited snacking, gels, run‑gum, and tracking sleep/recovery with wearables.
- Hydration is a reminder – even on cold days, sip water regularly; chewing gum can help keep the mouth moist.
Workout Example:
- Day 1 – Max‑Effort Hill Repeats
- Distance: ~10 mi (≈16 km) on cold, windy trails (≈25 °F).
- Effort: 10/10 on steady uphill sections; aim for a hard, steady effort throughout.
- Duration: ~2 hrs.
- Day 2 – Endurance Climb
- Distance: 9–12 mi (≈14–19 km) with mixed terrain.
- Effort: Easy‑moderate (≈5–6/10), focusing on time on feet and total elevation gain (≈1,800 ft).
- Duration: 2 hr 30 min.
- Nutrition: Pre‑run whole‑food meal, mid‑run gel + run‑gum, post‑run protein.
- Recovery: Track sleep and HRV with your wearable; aim for quality sleep.
Closing Note: Try the hill‑hard and endurance‑easy combo this week, then tweak the paces to match your own fitness in the Pacing app. Have fun on the trails and keep building those climbing miles – you’ve got this! 🚀
References
- Road to Black Canyon 100k - Episode 1 - YouTube (YouTube Video)
Workout - Ryan's Uphill Power Builder
- 15min @ 6'30''/km
- 6 lots of:
- 4min @ 5'00''/km
- 2min rest
- 12min @ 6'30''/km
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