HILL REPEAT SESSION. WHY HILLS ARE SO IMPORTANT!

[@deepakratnakumar5379]

Nick Bester is a great example for those who want to do long distance running without looking lean (skinny).

[@blastedpotato]

He’s definitely lean with low body fat, he’s just not very light

[@justinyeom1828]

@@blastedpotatotrue light=5’4 99pound Kenyan

[@justalilbester]

Fuel hard! Train hard!! Let’s goooo! 💪🏻

[@AlejoValenciaC]

Great video Nick! When you say “fuel hard” do you mean anything to do with food or drinks? If so, what’s the best fuel before your workout?

[@justalilbester]

@@AlejoValenciaC yeah I mean sufficient amount of fuel for your body to perform well. Good carb fuel is things like, whole wheat pasta, brown rice, whole wheat bread, oats etc.

[@ingagade951]

I got the answer here at the last rep - the race....... thanks and congrates to you for this very interesting training session. Inga.

[@juliana8113]

Pretty good finishing heart rate by Geoff there

[@kenvysmiguel8817]

I do it on nearby trails. No dogs, no vehicles no pollution all you hear is nature and your footsteps and heavy breathing😅

[@mikehobbs624]

Great video Nick! Love hill sessions 😃

[@cuddles1140]

Wow welcome back 🤩. That hill was steep but I wondering what was worse the potholes or the incline 🫣🤣.

[@justalilbester]

🤣 adding an extra element to the hill repeats. Dodging ;)

[@cuddles1140]

@@justalilbester 🤣🤣🤣🤣

[@SuperYtc1]

I love that these videos get less views. It means that less people are bothering to do this stuff. Which means I can gain a competitive edge by doing it.

[@ingagade951]

Hey Nick. What was your average puls in this training on hills rep. ?

[@BigMummyLongLegs]

Road bike surely.

[@user-kl3lg7tf3n-anx1ous]

A better way to keep constant effort during VO2max hills is by using power (provided your watch supports it). Staying on high Z3/low Z4 power zone for 2,5-3 minutes will get you where you want to be to reap the benefits. If power is not available run the first rep by feel, mark the turnaround point and elapsed time and try to match time and distance reached on every subsequent rep. This holds you accountable to not go too fast on your first rep as you'll certainly suffer too much on the last two reps.

[@justalilbester]

Great way to remain productive throughout the session!

[@160181daniel]

Are you slow jogging back to the start for each repeat?

[@justalilbester]

Yea exactly. Recovery is a slow jog down and then when you get to your start point you go again.

[@saljablo2767]

Hill repeats sound brutal.

[@justalilbester]

Oooh yes! So brutal but so good for you!!

[@thru_and_thru]

Hill repeats are what got me from being constantly sidelined from running every few months due to stress injuries to running my first marathon…and negative splitting 😅. They are ESSENTIAL imo!! And have actually grown to really enjoy them as they are like speed work without all the impact.

[@peterw9721]

What does recovery look like? Do you just shuffle back down to the hill and then hit it again? Or faster tempo down the hill, and rest before the next rep? Thank you

[@justalilbester]

Jog back easy down the hill is the recovery. As soon as you get to your spot you go again.

[@chakalaka3960]

Looks so much flatter on KZbin 😂

[@justalilbester]

Not flat that I can confirm!! It’s a beeeast 🤣🙌🏻

[@perlah8407]

It depends who's running and who is riding the bike

[@justalilbester]

Between the good riders and sub elite level. I’m running and a few others are joining

[@hahaheslop]

The bike is gonna win, hands down, sorry dude. Good luck though!

[@dalia4110]

How short should be sprint hill sessions? And would you recommend also 6 reps? cheers :)

[@justalilbester]

Something like 8 x 30 seconds, 8 x 20 seconds

[@ingagade951]

I mean heart rate......?

[@luxsasha]

how do you manage the downhills? I've always struggled with form on the downhill to not get injured, idk why but the downhills just HURT

[@justalilbester]

So you want to keep your feet slightly lower to the ground to soften that impact. You also want to be in good supportive shoes if you know you’ll have loads of downhill in your run 👊🏻

[@angejo5591]

If I’m training for a 10k what type of hill reps would you recommend? Should I do 2 x 8-10 x 40s. Or should i do 1 minute + hills

[@justalilbester]

I would go for something slightly short and more explosive. Something like 2 x 10 x 15-20 sec. Still hill! 🔥 Smash it and hold that form!

[@angejo5591]

@@justalilbester thanks Nick, you’re the best

[@grantsumner4272]

Were can i find those split shorts

[@justalilbester]

Adizero (the previous model) 👌🏻

[@grantsumner4272]

@@justalilbester thanks

[@angejo5591]

Also, are hill repeats/sprints better measured by distance or time? On a Friday I do an ingebrigsten type 2 x 8 x 40s. Wondering whether I should do 40s or just mark out about 160m for me to try run?

[@justalilbester]

Time seems to be better when it comes to hill repeats (well for me at least). This one was obviously distance (if the hill is as good as this then distance).

[@angejo5591]

@@justalilbester sounds good, thanks a lot

[@bettinapoulos7891]

Road bike

[@al_conroy]

What shoes did you use, look like Evo 1s?!

[@justalilbester]

I wish I had the Evo’s 😉 not just yet. These were the Prime X Strung 2s

[@Runsonwater]

​@justalilbester what shoes are good for training in? I thought the strung 2s were more racing shoes

[@justalilbester]

@@Runsonwater they help me recover quickly with their high stack height 💥 great training shoes are Sen 10s and Boston 12s 🔥

[@Runsonwater]

@@justalilbester thanks so much!

[@Joe_Souza]

The potholes look like ankle breakers. I think you’ll win the bike race with the road bike finishing second and the mountain bike third.

[@justalilbester]

Yup gotta be mindful of the potholes 👀 especially in Prime X shoes. Thanks, looking forward to the exhibition race

[@jacksonm.6549]

Are there benefits to hill repeats at altitudes of 1600 metres+ if you're training for a coastal pancake flat marathon?

[@Econpopp]

I miss home so much I even miss those potholes 😂 However definitely enjoying running in the cold in London. Great video Nick!

[@angejo5591]

How much rest is it between reps? Must be at least 5 minutes jogging back

[@justalilbester]

It was about 3-4 minutes to jog back and then you go again.

[@davidmclucas2970]

Great Video, are the bike riders going to be recreational riders? You will be able to beat them. You should also do a handicap start with those others guys, that would be very challanging

[@justalilbester]

They’ll be recreational to good bike riders. Yes we’ll do 2 races. One, ALL OUT from the same start. Two, a handicap race based on how the first race went.

[@QuangNguyen-xc5fp]

what effort do you often execute in hill repeat session? Is this marathon pace or half marathon pace?

[@justalilbester]

I would say starting at 8/10 finishing at 9.5/10. Starting at HM effort finishing at around 10k effort if not faster.

[@QuangNguyen-xc5fp]

@@justalilbester great, so it mean we should run at higher intensity for short uphill interval such as 30 and 40 seconds. I'm in struggle with the time of 2h42-2h44 marathon and can't improve now. I'll try more hilly runs in the next season to get faster. Thank you for great sharing.

[@TelkomSim]

Do you ever do Westcliff stairs? 😢 I walk those and they still do me in.

[@justalilbester]

I did back in my Comrades training days. Brutal!!

[@gokiwi2642]

Awesome video, haha what a choice workout 🏋️‍♀️

[@uMsubathi]

I saw the potholes 😅 & yep 🙈

[@justoutlaw6423]

Amazing effort. Love the grind.

[@brendandunn6331]

Hill Reps at 1600m altitude! Let's go!