Triathlon training: High intensity bike intervals improve cycling and running performance in triathletes

High intensity interval training has been traditionally used as means of improving cycling time trial performance, in fact a large number of research studies have clearly demonstrated improved time trial performance following a period of high intensity interval training. Recent research published in the European Journal of Sport Science (Etxebarria et al., 2013) found that not only do these intervals improve cycling performance, they can also lead to improved running performance with an average improvement of just over 1 minute during a 5km time trial (completed after a 1hour cycle). [Read more…]

Uphill interval training improves 5km running performance

If like me you’re serious about run training then it’s likely that you include regular hill training as part of your training routine. Hill training is a highly specific way to strengthen the muscles used during running, in fact it is probably the most running specific strength workout you can do. Whilst it is clear that hill running has many benefits for runners there has always been a debate as to what is the best type of hill training (long hills vs short hills, 10k pace vs 5k pace hill reps etc). Recent research has looked to shed some light on the effects of different hill running intervals on 5km run performance in a group of well trained runners (Barnes et al., 2013). [Read more…]