Hill reps and overgearing: What does the science say?

Image by Rook Media 


We’ve really been enjoying watching the return of road racing after the pandemic (or somewhat ‘after’), like we're sure many of you are too, and are particularly enjoying watching the athletes at Le Tour grinding up the Alps and Pyrenees in big gears and at massive power outputs. Hill reps are a common part of many endurance training programs, whether that be for running, cycling, or triathlon, and at Endure IQ we are big fans of riding up hills and doing specific overgearing work on the trainer in preparation for a long-distance triathlon (in fact, we dedicate a whole module to this type of training in our three disciplines in our online course LDT 102). We thought now was as good a time as any to review some of the key studies in this field, and whether the available research backs up this type of training prescription.


Specific strength training for endurance athletes 

We call this type of work –...

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The Role of Myofascial Slings in Triathlon: Part 1 – Understanding Our Sling System

- Adam Storey, PhD


How “easily” we can perform a specific movement or task is a critical determinant of  Long Distance Triathlon (LDT). For example, to run a 3-hour marathon (an excellent running time in an Ironman Distance Triathlon) the average pace is  4:16 min/km. There are many athletes who can run 4:16 for 1 km; the issue most athletes face is that they simply can’t do it easily enough to do it 42 times back-to-back. In their online course Endure IQ LDT 102: Training Program Fundamentals for Long Distance Triathlon, Dan and the team at Endure IQ go through the rationale regarding how, for LDT, it’s likely better to focus on “specific strength” rather than lifting heavy weights in the gym. However, gym-based exercises where the main focus is to improve movement efficiency are still likely to be very beneficial, and, moreover, can be completed is less than 20 minutes; a key consideration for the time-poor long distance...

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