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 insights. Here’s a breakdown of what he covers so you can adapt the workout to your own training. Watch the full video for the complete picture.

Key Points:

• With 11 weeks remaining before the Feb 8 Black Canyon 100K, Ryan is working through a V2 training block that emphasizes sustained, hard climbing efforts (rated 10/10).
• His training pattern pairs a maximum-effort uphill run with a longer, slower endurance run to build time on feet and boost climbing capacity.
• Fuel and recovery get serious attention: he focuses on whole foods, keeps snacks minimal, uses gels and run-gum, and monitors sleep and recovery metrics via wearables.
• Don’t skip hydration even when temperatures drop—sip water steadily throughout your run, and chewing gum can help keep your mouth from drying out.

Workout Example:

1. Day 1 – Max-Effort Hill Repeats
   • Distance: ~10 mi (≈16 km) on cold, windy trails (≈25 °F).
   • Effort: 10/10 on steady uphill sections; maintain a hard, steady pace throughout.
   • Duration: ~2 hrs.
2. Day 2 – Endurance Climb
   • Distance: 9–12 mi (≈14–19 km) with varied terrain.
   • Effort: Controlled pace (≈5–6/10), with emphasis on accumulated 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; prioritize quality rest.

Closing Note: Test this hill-hard, endurance-easy setup over the coming week, then dial in the paces for your own fitness using the Pacing app. Enjoy the trails and rack up those climbing kilometers – you’ve got this! 🚀

References

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