TDS Hill & Pole Power Repeats

Workout - TDS Hill & Pole Power Repeats

• 12min @ 6'30''/km
• 8 lots of:
  • 1.6km @ 6'20''/km
• 10min @ 6'30''/km

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Intro

Pulled this from the Run4Adventure video series? Here’s what you need to execute the workout. The full video is worth watching for all the nuance and amazing scenery.

Key Points

• This session matches the TDS elevation profile: roughly 1 000 m of gain per 10 mi (about 3 500 ft over 8.5 mi in this workout).
• The structure uses short, steep out-and-back loops (≈1 mile each) with emphasis on steady effort, low heart-rate power hiking uphill and running downhill to strengthen your quads.
• Running poles emerge as essential for mountainous ultras: they reduce quad load on climbs, improve posture, add stability on descents, and cut lower-back fatigue.
• Pole setup matters: select the right length (elbow ≈90° when pole tip touches ground), find a comfortable grip, and train extensively before race day.

Workout Example

Warm‑up: 10‑15 min easy jog on flat ground

Repeat the following loop 8‑9 times (≈1 mi per loop):
  • Power‑hike the steep ascent using poles (keep HR low, stay steady)
  • Run the steep descent (focus on quick, controlled downhill leg turnover)
  • No long flat recovery – transition directly to the next climb

Goal: ~3 500 ft (≈1 070 m) total elevation gain & loss in ~2.5 h

Cool‑down: 10 min easy jog + stretching

Scale repeats and distance to your current fitness. Use the Pacing app to target a heart-rate zone or effort level—the terrain will handle the rest.

Practical Pole Tips

1. Fit – Fixed-length (Z-type) poles around 125 cm work for a 6-ft runner; dial in the length until your elbow hits 90° at the tip.
2. Grip – Contoured foam grips prevent blisters during long ultras.
3. Material – Carbon feels light and stiff but can break; aluminium carries more weight but flexes rather than snaps. Pick what suits your style.
4. Practice – Use poles on every hill repeat during training; they should feel like a natural part of your movement.

Closing Note

Take this to a steep trail, adjusting repeats and distance via the Pacing app to match your current level. Poles transform how climbs and descents feel—training becomes less punishing on the legs. Head to the Run4Adventure video for coaching details and the full trail experience.

References

• RUNNING WITH POLES | Training for TDS UTMB vlog series | Ep 2 | Run4Adventure - YouTube (YouTube Video)