The 3 of us in this picture recently competed at the Peak District Ultra Challenge. Yes, it was massively successful, with us smashing our goals. But this was due to lesson learnt from previous races. This post will look at an overview of what these were - what was it that we focused on to ensure that we not only competed, but completed the races, and achieved our time/position goals too?
Training load
Nutrition
Long run alternatives
Hills
Baby steps
Process not pace
Training load
The key is starting in a safe place here, and gradually increasing your training load. How much? It all depends on what you're already used to. Take everything into account. So, if you currently don't do any gym work, but run twice a week, don't jump into 3 gym sessions per week and 4 runs. That will end badly for you with injuries and excessive fatigue. Instead, gradually add things in, only adding more in when you've adapted and feel good after a couple/few weeks at that current training load level. Make sure that you still include rest days too!
2. Nutrition
These big races are really about your nutrition. By this I mean what you eat AND drink. You should be well-fuelled from the week leading up to your race, topping up your energy levels with breakfast on race-day, then start early during the race. The big mistake that people make here is that they don't have much intake of food or fluids until they are tired and thirsty, often 10-16km into the race. It's too late then, as by the time that you digest whatever you have you will be even more fatigued and fighting an uphill battle to be energised enough to keep going. Instead, sip on your fluid about every km right from the start of the race, and get some energy on board from 5/6km in. Then keep drip-feeding both in throughout the entire race. This takes trial and error, as you learn what feels good for your digestion, and what effect different foods have on you.
3. Long run alternatives
For really long races you want to get some long runs in. The problem is that people often struggle to find the time to do this. Here are some alternatives to try to mimic the effects of a long run:
i. Double days - run in the morning, then run again in the afternoon/evening. They do not have to be long, but running on tired legs helps to replicate the feeling that you will have later in the race.
ii. Two days in a row - similar idea here; you are running on fatigued legs. This can feel harder than double days as the stiffness that you have from the previous day has now kicked in.
iii. Running after the gym - I say the gym (lower body session), but you could do a lot of lunges and then get straight into a run, or run 2km, do 50 lunges, then 2km, 50 lunges, etc. for 10km. All of these options help to accelerate the fatigue in your legs, so that it feels like a longer run that it actually is - it can feel like your legs have just done 30km when they have only done 10!
4. Hills
In your race you will not win/achieve your goal from running up hills. However, you can lose or fail on those hills. Treat hills with respect and save your body. By all means run down them. But on the way up running will not save you much time at all compared to a power walk. However, running will completely drain your legs, pushing you past the effort level that you can easily recover from to continue performing well in your race.
5. Baby steps
The race needs to be broken down into smaller chunks. If you focus on the whole thing it will become overwhelming. To start with this could be each aid station. Then, as you become more fatigued you can break it down even further, for example into each 5km, or even 1km. Practice just focusing on the next baby step, without thinking of the one ofter that at all. Not only will this get you through the race, but having this mindset for things outside of the race will greatly help you too.
6. Process not pace
Ultramarathons and trail running are not about the pace. If you worry about the pace then you will likely push too hard, and probably fail. Instead, focus on the process and try to enjoy it. Just think about your baby steps, and getting your nutrition right. Respect the fact that it is such a large challenge, and ignore your pace.
Take those lessons into your own training. If you want to know more about them, and how to apply them into your training, then feel free to message me via email: max@max-performance.co.uk
Good luck,
Max
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