Spice Mountain

This will be a regular blog series, recommending workouts which address our weaknesses in a fun, concise recipe format.

Today's Ultra Training Recipe (i.e. workout) will whet the appetite of not only the more competitive athlete but also cut-off chasing runners as it will help both to become faster climbers through improved fitness, more efficient use of the trail and good form.

List of ingredients:

- a pair of free-range hairy legs (you might feel the urge to pluck them after completing this workout a few times)

- a cavernous mouth, with a gargantuan capacity for sucking in air, tongue optional

- an earthy trail that goes up, initially at a shallow gradient, for at least 15 minutes

- the lack of a real social life

- salt to taste, just lick your arms

- a Strava account

- an understanding boss if you are cooking this for breakfast

- an early night if you're having this for dinner

Serves 1 obscure person passionate about an even more obscure sport

Preparation 10 mins , cooking 60 mins, stay away from anyone/anything you care for at least 15 mins once ready, or until you stop dripping body fluids

Method:

1. Spread the legs on a flat surface for 10 mins, gas mark 2 or until golden brown. Do not seperate from rest of body

2. Place said body on a trail and instruct to run uphill for 2 mins at what should feel like a moderate but sustainable effort

3. Now start power hiking, keeping torso parallel to the trail and still maintaining high cadence for 5 mins. To maintain elasticity, legs should never go completely straight

4. If the trail gets very steep, switch to longer, more powerful strides. Stretch your leg in front of you; if the trail is very steep and you have good flexibility you might find that your foot will touch the trail heel first

5. You will notice that your heart rate is dropping, especially when using longer, slower strides. Yet your climbing speed is equivalent or superior to a running effort on this gradient

6. Make sure you use your arms to assist your climbing by either pushing down and back on your thighs

7. If the terrain allows this, go back to running for a couple of mins. Since running and power hiking use slightly different muscles, you should feel quite fresh

8. Start power hiking again

9. Run down conservatively & repeat until you've spent a total of at least 60 mins climbing

Good uphill running form; to start with, keep the following 3 points in mind:

- Look up the trail. This will help you pick the best line and. Additionally it should ensure that you are not compressing your abdomen, reducing your capacity to breathe!

- Think about your foot placement. Whenever possible, look for the most stable foot placement, avoiding loose rocks or mud for example. Slipping if only a few centimetres at a time, is wasted energy.

- Pacing. Learn to adapt the most efficient type of uphill stride depending on the gradient, terrain and the length of the climb. It is quite disconcerting to be left in the dust at the beginning of a climb but the feeling of overtaking the same people late in a race is priceless!