Train Beyond Terrain: Prepare for Mountain Races Without Mountains
from Mile 27 Podcast Hosted by Mile 27
In this episode Cathy Duffy and Coach Andy DuBois explain how to prepare for race-specific demands — even when you don't have the same terrain available. Rather than trying to mimic every course feature, they recommend identifying the physical demands (eccentric loading for downhills, muscular endurance for climbs, technical footwork, sand and altitude challenges) and using targeted workouts — reps, volume, intensity, treadmills, stairs, gym strength and jump work — to create those adaptations. The episode covers practical drills, session examples, periodization tips, and race-day planning for heat, cold and altitude, plus mental strategies and small-site solutions (ladders, step-ups, stair repeats, short technical reps) so you can arrive at the start confident and prepared.
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Chapters
- 0:00 Intro & Welcome
- 0:32 Race-Specific Training
- 4:00 Long Downhills — Eccentric Loading
- 12:00 Downhill Training Methods
- 22:00 Climbing & Steep Uphill Work
- 31:00 Treadmill Hiking & Hill Reps
- 39:00 Stairs & Gym Options
- 47:00 Downhill Strength & Plyometrics
- 54:00 Technical Terrain & Fast Feet
- 1:00:30 Sand — Strength & Elastic Loss
- 1:05:00 Altitude & Heat Preparation
- 1:10:00 Cold Conditions & Gear Planning
- 1:15:00 Summary & Takeaways
- 1:17:00 Outro
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