So it’s almost June and the North Face Race To The Top Of Vermont made possible by KLMOUNTAINSHOP.COM is just around the corner. Running uphill for 4.3 miles is a special type of fun and it requires special training, form changes, and a tough mental attitude to succeed. That said, finishing a race like the North Face Race To The Top Of Vermont can be one of the more rewarding things one can do on a Sunday in August. To help you prepare for the race or for tackling other hills in your future we’ve scoured the internet and compiled a list of tips and tricks that will hopefully ease your pain and help you get to the Top Of Vermont faster than ever!
Tips For Runners
- Start Easy – You are going to want to keep your heart rate under control and stay out of the red zone. It’s very easy to redline and by starting easy you can better gauge your effort. Also, you can always push harder towards the end if you have any gas left.
- Pump Your Arms – Use your arms and pretend there is a string that runs from your wrist to your knee. Pump your arms and your legs will follow
- Squeeze Your Butt – On a 7% incline muscle activity in the glutes is 83% greater than when running on flat ground…. the average grade at the Race To The Top is 11.3%!
- Short Stride & High Turnover – Think of running in a lower gear. Trying to make big strides uphill requires large bursts of power and will quickly drain your energy. Shorter strides at a higher cadence will make it easier for your to make small adjustments to your effort without greatly effecting your speed.
- Slalom Uphill – Sometimes charging straight up something isn’t the most efficient route. Pick a clean line and look for the path of least resistance.
- Breathe – Seems simple… but this is really important. Uphill running will really test your fitness. Breathing well to keep the oxygen flowing to your muscles is very important to running your best race.
- Consider a Run/Walk Strategy – Don’t be ashamed to walk. A lot of people enter this race and think they have to run from start to finish. That is a very challenging goal and if you can do it… more power to you. However, many people walk, and those individuals often find that they can post a faster time if they incorporate walking strategically into their race. There are sections of this course that are steep and where walking will allow you to keep your heart rate in check without almost no speed penalty. Then with all of that extra energy you can push harder when the terrain levels out instead of having to recover.
- Psychology Matters – Believe you can do it. Break the climb into smaller pieces and attack them one at a time. Before the race, get out and run some hills. The more experience you have, the greater your fitness, and the greater your confidence.
Tips For Cyclists
- Start Easy – You are going to want to keep your heart rate under control and stay out of the red zone. It’s very easy to redline and by starting easy you can better gauge your effort. Also, you can always push harder towards the end if you have any gas left.
- Lighten Up Your Bike – This is a tip that can get very expensive, but keeping the amount of weight you have to haul uphill to a minimum will mean less work for you which should translate into a faster time given the same effort. Things that spin like wheels, tires and pedals are a great place to cut weight as the effect will be more significant.
- Spin Small Gears At High Cadence – Running a lower gear is all about being able to easily measure your effort and make adjustments. Running too high of a gear puts you in a position where you are working very hard… or not moving at all. Spinning in too small of a gear is easier, but isn’t necessarily the most efficient and though you will make it to the top your time will suffer. Think about spinning at 60-80 rpm. You want to be pushing as hard as possible while staying just below the red zone.
- Stay Seated – You don’t have to stay seated all of the time, but most of the time you should be on the saddle. You want to get in a good body position and lay on the power. If you’re feeling fatigued you might consider shifting to 1 or 2 harder gears and standing up for a bit. This will recruit different muscles and is a way to effectively rest the muscles you’re using while seated.
- Slalom Uphill – Sometimes charging straight up something isn’t the most efficient route. Pick a clean line and look for the path of least resistance.
- Breathe – Seems simple… but this is really important. Cycling uphill will really test your fitness. Breathing well to keep the oxygen flowing to your muscles is very important to racing your best.
- Psychology Matters – Believe you can do it. Break the climb into smaller pieces and attack them one at a time. Before the race, get out and climb some hills. The more experience you have, the greater your fitness, and the greater your confidence.
