Ryan's Uphill Power Builder

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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Intro: Ryan Clayton’s “Road to Black Canyon 100k - Episode 1” is packed with practical notes. Here’s a breakdown so you can adapt the workout. The full video has the picture.

Key points

• 11 weeks out from the Feb 8 Black Canyon 100K. Ryan is working through a V2 training block that emphasizes sustained, hard climbing efforts (10/10 rating).
• His pattern pairs a max-effort uphill run with a longer, slower endurance run to build time on feet and climbing capacity.
• Fuel and recovery get serious attention: whole foods, minimal snacks, gels and run-gum, sleep and recovery metrics on wearables.
• Don’t skip hydration in the cold. Sip water steadily, and chewing gum helps with a dry mouth.

Workout example

1. Day 1: max-effort hill repeats
   • Distance: ~10 mi (≈16 km) on cold, windy trails (≈25 °F).
   • Effort: 10/10 on uphill sections, hard and steady.
   • Duration: ~2 hrs.
2. Day 2: endurance climb
   • Distance: 9-12 mi (≈14-19 km), varied terrain.
   • Effort: controlled (≈5-6/10), focus on time on feet and elevation gain (≈1,800 ft).
   • Duration: 2 hr 30 min.
   • Nutrition: whole-food meal before, gel and run-gum during, protein after.
   • Recovery: log sleep and HRV on your wearable.

Closing note: try the hill-hard, endurance-easy setup this week and set paces in the Pacing app to your fitness.

References

• Road to Black Canyon 100k - Episode 1 - YouTube (YouTube Video)