Q&A: Training For Trails Without Hills, Marathon Training Tips, Hydration Science, Cardiac Drift Troubleshooting

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On today’s Q&A episode, Brodie tackles a wide range of listener-submitted questions—covering everything from preparing for mountain races without hills, structuring marathon training in your 50s, and the science of hydration, to managing lateral knee pain, deload weeks, and cardiac drift in ultra events.

The common thread is learning how to train smarter by understanding why your body responds the way it does—and how to adjust accordingly.

Key Questions & Insights

Training for Mountain Events (While Living on the Flats)

•  Prioritise VO₂ max development (e.g. Norwegian 4x4 or 30:30 intervals) 
•  Build strength and power: 
  •  Walking lunges, split squats, calf raises 
•  Prepare for downhill demands with eccentric quad training (e.g. reverse Nordics) 
•  Use incline treadmills and stairs to simulate terrain 
•  Key principle: bridge the gap between your environment and race demands 

Marathon Training at 57 (Sub 3:30 Goal)

•  Current structure (4 runs + 2 strength days) is solid 
•  Ensure 80/20 intensity balance (most running easy) 
•  Strength training should include: 
  •  Squats, deadlifts, lunges, calf raises 
  •  Focus on heavier loads (6–8 reps) for performance gains 
•  Don’t overlook: 
  •  Recovery (sleep, nutrition) 
  •  Deload weeks every 4–5 weeks 

Hydration & Recovery (The Science)

Hydration plays a critical role in recovery through:

•  Nutrient delivery (oxygen, glucose, amino acids via blood plasma) 
•  Muscle repair signaling: 
  •  Hydrated cells promote protein synthesis 
  •  Dehydrated cells increase protein breakdown 
•  Glycogen replenishment efficiency 

Practical takeaway:

•  Measure sweat rate (pre/post run weighing) 
•  Replace both fluids and electrolytes, especially in long or hot runs 

Lateral Knee Pain in Runners

Potential causes discussed:

•  ITB friction syndrome (load/repetition-based irritation) 
•  Patellofemoral pain 
•  Other joint-related issues (requires proper diagnosis) 

Key management strategies:

•  Stay below pain threshold (0–1/10) 
•  Use run-walk strategies to manage load 
•  Address contributing factors: 
  •  Cadence 
  •  Step width 
  •  Downhill running exposure 
•  Strength helps, but load management is the priority 

How to Structure a Deload Week

Purpose: allow accumulated fatigue to recover and adaptations to occur

Options for strength training deload:

•  Reduce frequency 
•  Reduce load (~30%) 
•  Reduce range of motion 
•  Or a combination 

Key goal:
 Start the next training block feeling fresh, strong, and ready to progress

Cardiac Drift in Long Runs & Ultras

What it is:

•  Gradual rise in heart rate despite constant effort 

Main contributors:

•  Dehydration 
•  Heat stress 
•  Glycogen depletion 
•  Neuromuscular fatigue 

Strategies to delay drift:

•  Start conservatively (70–75% HR max) 
•  Prioritise hydration and electrolytes 
•  Maintain carbohydrate intake (60–90g/hr) 
•  Manage heat (cooling strategies, pacing adjustments) 

Key Takeaways

•  Train the physiology required, even if you can’t replicate the exact environment 
•  Recovery (hydration, sleep, nutrition) is just as important as training 
•  Pain management = load management first, not just strengthening 
•  Deload weeks are essential for long-term progression 
•  Cardiac drift is inevitable, but you can delay and manage it