Conquering the Climb: Hill Training for Utah Triathlons

When you race in Utah, the hills aren’t just part of the scenery — they’re part of the challenge. Whether it’s the grind up East Canyon or the rollers on Antelope Island, mastering elevation changes can be the difference between surviving the bike leg and dominating it.

Why Hill Training Matters in Utah

Utah’s race courses are rarely flat. The Wasatch Front, Morgan Valley, and Southern Utah routes bring elevation gain that rivals some of the toughest tri courses in the country.
Power output is key. Training hills builds sustained power, which pays off not only on climbs but in your run leg.
Altitude compounds effort. When you climb at 4,000–7,000 feet, oxygen demand spikes — the fitter you are, the less that spike will hurt.

How to Structure Your Hill Training

1. Identify Your Race’s Profile
Look up the elevation map for your race. For example:

East Canyon Olympic Bike – 1,500+ ft of gain over 25 miles
Brineman Half Bike – Rolling 2,200 ft total gain
Ironman 70.3 St. George – 3,200+ ft with long sustained climbs

2. Add These Workouts Weekly

Short Hill Repeats – 4–8 x 1–3 min hard climbs, spin easy down
Long Climbs at Race Pace – 2–3 climbs of 6–10 min, steady power
Hilly Long Ride – Mimic race elevation over 2–3 hours

3. Focus on Cadence and Power
Aim for 70–80 RPM on steep grades while maintaining target watts. Practice shifting early to avoid stalling.

Sample Hill Training Progression (8 Weeks to Race Day)

Week	Short Hill Repeats	Long Climbs	Hilly Ride Distance
8	4 x 1 min	2 x 6 min	20 miles
6	6 x 1.5 min	2 x 8 min	25 miles
4	8 x 2 min	3 x 8 min	30 miles
2	6 x 3 min	2 x 10 min	20 miles (taper)

Graph Idea:

Create a simple line chart showing weekly total climbing elevation gain increasing over the 8 weeks, peaking at week 3 before tapering.

Utah Hill Training Hotspots

Emigration Canyon (Salt Lake) – Gradual 7-mile climb, perfect for steady pacing
Suncrest Drive (Draper) – Short, steep, brutal
Little Cottonwood Canyon – Long, sustained grind for advanced riders
Snow Canyon Climb – Preps you for Southern Utah heat and elevation