The Midwest Vert Builder
Workout - The Midwest Vert Builder
- 12min @ 7'00''/km
- 6 lots of:
- 2min @ 4'30''/km
- 2min @ 9'00''/km
- 10min @ 7'00''/km
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Intro
Watched *“FIRST REAL VERT RUN of the Season! Midwest Style - 22 weeks to Cruel Jewel 100” by Ryan Clayton? It’s worth your time. We’ve pulled out the key workout details so you can run it yourself today. The video has plenty more context if you want the full picture.
Key Points
- Ryan covered ~4.5 mi with about 1,070 ft of vertical gain (roughly 200 ft per mile) on an Indiana loop—a reasonable baseline for his 22‑week push toward the Cruel Jewel 100, where he’s targeting ~300 ft/mi.
- Building toward that goal means adding hill repeats or stacking multiple loops over time.
- Conditions were mixed (mud, elevation changes), so footwear matters—Ryan went with Altra Superior 4.5 for traction.
- Watch out for hunting season and stay conspicuous on the trail (red/white gear helps with visibility).
Workout Example
- Warm‑up – 5‑10 min at easy pace on relatively flat ground.
- Loop – Tackle your local loop (roughly 1 mile) that delivers about 200 ft of climbing.
- Repeat – Knock out 5–6 rounds (or until you’ve accumulated ~1,000 ft of elevation). You’ll clock 4.5–5 mi total.
- Cool‑down – 5 min easy plus stretching.
- Build Over Time – Work toward ~300 ft/mi in coming weeks by extending your repeats or finding hillier terrain.
Tip: Track elevation in the Pacing app to dial in your repeats and ensure you’re hitting your pace and vertical targets.
Closing Note
Test out this hill-repeat session and adjust the reps and tempo as needed within the Pacing app to match your training schedule. Enjoy the work.
References
- FIRST REAL VERT RUN of the Season! *Midwest Style - 22 weeks to Cruel Jewel 100 - YouTube (YouTube Video)