Start climbing those hills

September 4th, 2019 5:00 PM

By Southern Star Team

It's all about rhythm and pace when cycling uphill.

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It's hard to believe we're training for October's SCAR already - where has the summer gone? 

Fitness with Paudie O'Donovan

IT’S hard to believe we’re training for October’s SCAR already - where has the summer gone? 

But what a fantastic time of the year to hold an event to motivate us to get running, cycling and kayaking when the weather might be otherwise off putting.

I recently did a long brick session and got absolutely soaked. It was raining and I really wanted to turn and head home but I grinned it out. It was still raining three hours later when I returned but I felt like I had deposited a good session. 

Let’s jump in at the deep end and talk about running and cycling on hills.

Hill running 

Hill running is an art in itself. Running up or down a hill requires technique,  especially down hill running at speed. Training on gradients and building up resilience is key. 

Running up hills is like going up and down the stairs, not only is it hard on your legs but it really works the cardio system. 

Your HR (heart rate) rises much faster than on flat ground. When you get used to hill running you’ll find yourself running on your toes and using your calf muscles more. 

Don’t rush this type of training, walk at the top if you have to until your fitness has grown. The secret is to train specifically for what’s involved in the race. For the competitors who live locally why not drive to Lough Hyne and run the route?

Hill cycling

Cycling up hills, mountains and gradients is tough. I personally feel when going up those inclement drags that it’s all about rhythm and pace.  If you go too hard you’ll blow before you reach the summit and if you go too slow you’ll feel like you’re getting nowhere. Find the correct gear on the bike, a pace that suits that gear and push on. It takes lots of hills to become strong so my advice is to getpracticing.

 Training plan: Week Two

Monday, September 1st 

to Sunday 8th 


Monday: Run 3km                

Tuesday: Rest                    

Wednesday: Bike 12km             

Thursday: Run 2km               

Friday: Rest                     

Saturday: Brick - Bike 15k    Run 1k                                                                                                    

Sunday: Rest


Monday: Run 5km 

Tuesday: Rest

Wednesday: Bike 18km

Thursday: Run 3km

Friday: Rest-crosstrain-kayak

Saturday: Brick sessions: Bike 20k, run 1k

Sunday: Rest 


Paudie O’Donovan is a neuromuscular physical therapist specialising in pain relief  and improvement of  mobility/flexibility.

He is a masseur to the Cork senior football team  and runs a sports injury clinic in Skibbereen.

Fully registered with  Laya and Aviva 

Contact: 086-2339618    or follow him on Facebook

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