Running a Trail Ultra is an event that usually takes place where there is larger elevation changes, mountains, hills, rocky coastlines...
This type of race could include mountain passes at altitude (> 2500 m), in weather conditions that can be very difficult (night, wind, cold, rain or snow), requires good training, the best equipment and a mental capacity to dig deep. A Trail Ultra is a race format that usually exceeds 80km and 800m elevation gain with less than 15% of tarmac / road.
Running an Ultra?
A Word from the Team
Equipment
Training
A word from Team RaidLight
NATHALIE MAUCLAIRAlways warm up, even before an Ultra, even a few straight lines! The main thing is to run according to yourself and not get carried away by a false pace or a more or less fast runner. You have to run by feeling, with the groundwork done, there is no need for your heart rate monitor now, you have to trust yourself and listen to your legs and your body. Keep in mind, if a little setback happens, you will recover! The mind is the key on these races, don't hesitate to read and look at the previous results and reports, prepare yourself as well as possible. Learn about the course, the feed stations and the elevation changes. Setting a goal is important, prepare a time sheet with your predicted checkpoint times. Finally, visualize yourself crossing the finish line.
THE WORD OF THE TEAM MEMBERS CYRIL C. / ÉTIENNE D.Don't forget that it could be a technical course in the high mountains with a changing climate, so make sure you have versatile equipment to protect yourself from the cold, especially at nightOne last point on equipment and food, you should avoid last-minute changes and have tested, eaten, drunk and worn several times everything that you will use in the race. In short, you'll have enough surprises during the race, at least try to manage what you can control. On the start line, you feel like setting off to conquer a new world, that of the Ultra. Shivers run through your body, the start is given and you will live this long journey, punctuated by difficulties and extraordinary moments, open your eyes wide and let yourself be carried away...
TRAINING PROGRAM
Specific preparation (3-4 sessions per week)
Concerning the organisation, go to : A short VO2Max session in kind, the aim being to build up speed by working on one's support. A 2-day block, preferably on the weekend to link together a lot of volumes with a focus on 2 "shock" weekends. A relaxation phase
.
The specific speed is that of the Ultra that you are going to run.
For 4 weekly sessions, you can add in the middle of the week a session of 1h30' on trail at a specific pace, with a progression of intervals at 80-85% MaxHR.
2x10' with 2' of recovery
3x10' with 2' of recovery
2x15' with 2' of recovery
50' running specific pace the week of the weekend block, 50' running specific pace the week after the weekend block 2x20' with 2' of recovery
50' running specific pace the week of the weekend block 50' running specific pace the week after the weekend block
50' running specific pace
40' running specific pace
Nathalie Mauclair's advice
Remember to do toning sessions by bike and on foot, one in the morning and one in the afternoon! Know how to save yourself while remaining effective, avoid bouncing strides and be as relaxed as possible. Do not hesitate to work in specific: Proprioception
Plyometrics
Strength and Conditioning
The abdominals
The stride according to the terrain
Focus on what you need to evolve and improve. Think about recovery, give yourself time to recuperate between sessions and above all have fun in the race.
ONE SESSION LESS IS BETTER THAN ONE SESSION TOO MANY..
The last days
There's no quick fix. It's just my opinion...
The fundamental point is to be rested: no sleep delay, recovery from the trip, no session lasting the last 10 days. Unlike a "short" race like a half-marathon or trail of 50 km where you want to accumulate juice, I think it's better to "acclimatize" to the mountains. For this, a hiking program (in reconnaissance for example) is ideal. For Reunion Island, I usually hike 5-6 hours a day, very slowly, until Tuesday, the race being on Friday. I have also noticed that in hiking as well as in stage races, you feel good in the mountains after 3 days of acclimatization to the effort, to the climbs and descents. I am therefore looking for this "mountain acclimatization" quietly the week before.
