Ultra-trail: The keys to successfully completing your first challenge
1. Physical preparation: become an elevation-gain machine
Physical preparation is an essential component of success in an ultra-trail. This discipline requires extraordinary endurance and exceptional muscular strength. Here are some key elements for structuring your training and maximizing your performance on race day.
Importance of Specific Training for Ultra-Trail Running
Unlike road races, ultra-trail races often take place on varied and rugged terrain, with significant elevation gain. That is why it is crucial to adapt your training to these specific conditions. Training your body to handle climbs, technical descents, and uneven surfaces will increase your resilience and agility, thereby reducing the risk of injury.
Types of Training: Endurance, Elevation Gain, Interval Training
To succeed in an ultra-trail, diversifying your training is essential. Each type of training plays a specific role in your overall preparation, helping you build endurance, improve your ability to handle elevation gain, and increase your speed and recovery capacity.
Endurance is the fundamental pillar of your preparation for an ultra-trail. Long runs take place on varied terrain similar to that of the race (trails, mountains). You can start with 2–3 hours and gradually increase to 6–8 hours, depending on the distance of your ultra-trail.
Tempo which consists of moderate-paced endurance runs that help maintain good physical fitness between long runs. The duration varies from 1h to 1h30 on varied terrain, with flat and hilly sections.
Elevation gain. In ultra-trail running, elevation gain plays a crucial role. Incorporating elevation-specific sessions prepares you physically and mentally to tackle climbs and technical descents. These sessions aim to strengthen your quadriceps and improve your ability to climb steep slopes. You can find a steep hill and do repeated uphill efforts (5 to 10 times, depending on your level), recovering on the descent.
Downhill training: Learning to descend efficiently is just as important for preventing injuries and saving energy. Do technical downhill runs to improve your agility and downhill running technique. In trail running, especially ultra-trail running, more time is usually lost on descents than on climbs. Knowing how to descend quickly is a major advantage.
Interval training improves your speed, aerobic capacity, and muscular endurance. You can do short or long intervals depending on the training cycle.
2) Nutritional preparation: practice EATING!
Ultra-trail races require a significant energy intake, primarily from carbohydrates, to maintain a high level of performance. Protein is also essential for muscle recovery, while fats provide a lasting source of energy for prolonged efforts.
Before the race
In the days leading up to your ultra-trail race, special attention should be paid to your diet to maximize your glycogen stores and ensure that your body is well prepared for the intense effort ahead.
The evening before the race, eat a dinner rich in carbohydrates with a medium or low GI, but be careful not to eat too much to avoid feeling heavy or bloated. A typical meal could include pasta with a light tomato sauce, steamed vegetables, and a source of lean protein such as chicken or tofu. Continue drinking water regularly and avoid alcoholic beverages, which can cause dehydration.
During the final 3 days before the race, avoid foods that are too high in fiber (prunes, artichokes, green beans, leeks, whole-wheat pasta, etc.) to prevent digestive problems. It is also advisable, if possible, to take a course of probiotics during the final month, maintain a very regular intake of omega-3 fatty acids, and consider supplementing with glutamine, which is heavily consumed by the intestines.
Race Day
On race morning, have a light breakfast rich in protein and quality carbohydrates approximately 2–3 hours before the start. Choose easy-to-digest foods such as whole-grain bread with honey or jam, a banana, and perhaps some yogurt. Avoid foods high in fat and fiber, which can cause digestive problems. Continue hydrating until the start.
Here is an example: one fresh seasonal fruit, one protein source (either 2 eggs, or 1 egg + 1 slice of ham, or 1 egg + fresh cheese, or ham + cheese … + 1 or 2 slices of whole-grain sourdough or spelt bread with low-sugar jam and/or almond butter, or oatmeal or rice porridge, a handful of walnuts, cashews, almonds…)
During the race
Nutrition during the race is crucial for maintaining your energy level. Plan regular fueling every 45 minutes to 1 hour, including energy gels, bars, dried fruit, and isotonic drinks. For fluids, alternate between energy drinks, water, and, if necessary, isotonic drinks to maintain a good electrolyte balance. Very important : test these foods during your training to avoid surprises on race day. Prepare your nutrition plan in advance to know what you will consume and ensure that you meet your needs throughout the ultra.
Source: www.danslateteduncoureur.fr
Sports nutrition products can offer a practical and effective solution to meet your energy needs. You can choose whichever works best for you:
- Fruit purées : There are many sweet or savory flavors to suit your needs. Fruit purées are useful because they are easy to consume during a race.
- Energy bars : During a long effort, bars are appreciated as an alternative to liquid nutrition. This provides variety and lets you chew a little.
- Energy gels : Easy to consume and quick to digest, they are ideal for a rapid carbohydrate intake. They should be used mainly toward the end of races.
- Isotonic drinks : They help maintain hydration and replace electrolytes lost through sweat.
- Also make sure to consume enough sodium, especially if your ultra takes place in relatively hot conditions.
After the race
We all know that we crave a good ice cream or pizza at the end of an ultra. You can eat whatever you feel like. Ideally, in the days that follow, you should pay closer attention to your diet to recover better.
Recovery after an ultratrail is an ongoing process that lasts several days. During this period, it is crucial to continue taking care of your body to facilitate muscle repair, reduce inflammation, and restore your energy levels.
3) Choosing equipment
The shoes
Choose trail shoes with good traction to handle different types of terrain (mud, rocks, etc.). The cushioning should be sufficient to protect your feet over long distances. Make sure your shoes are comfortable and fit well. They should not cause chafing or pressure points. It is advisable to test several models and run in them before the race to avoid unpleasant surprises. If necessary, use custom or reinforced insoles to improve the support and stability of your feet. For this, you can visit a podiatrist—one who specializes in sports is even better!
Clothing
Opt for technical clothing made from breathable materials that wick away sweat and dry quickly. Short- or long-sleeved tops, depending on the weather, should provide good moisture management.
Choose running shorts or tights suited to the weather and terrain.
Finally, use technical socks designed for long-distance running. They should prevent blisters, wick away moisture, and provide good support.
A waterproof, breathable rain jacket is essential for dealing with bad weather. Make sure it is lightweight and packable so you can store it easily. It is very often required as part of the mandatory equipment. In cold conditions, a thermal base layer and an insulating mid-layer may be necessary to maintain your body temperature.
Hydration Pack and Race Belts:
- Hydration Pack: A lightweight, ergonomic backpack is crucial for carrying your food supplies, water, and mandatory equipment. It should fit well to prevent uncomfortable movement and chafing.
- Race Belts: Belts can be used to carry gels, energy bars, flasks, or additional flasks.
Organize your pack so that you can easily access the items you may need quickly, such as food supplies and rainwear.
Trail Running Poles
Poles can provide valuable support on steep terrain and reduce muscle fatigue. Make sure you know how to use them properly and choose adjustable models to adapt to different sections of the route. It is highly recommended to do a few outings with them before using them in a race ;)
Safety Equipment
- Headlamp: Essential for night races or dark sections, a headlamp with good battery life and adjustable brightness is essential.
- Whistle and emergency blanket: These safety items are often mandatory and must be easily accessible when needed. Generally, they are integrated into the hydration pack.
- GPS Watch: A GPS watch with navigation features can be very useful for tracking your route and managing your pace.
It is crucial to test all your equipment in real conditions before the race. Go on long outings with your backpack, shoes, and clothing to make sure they are comfortable and functional, and above all, that they do not cause any chafing.
The day before, prepare your equipment, check that everything is in good working order, and make sure you have all the mandatory and necessary items.
4) Race strategy
To succeed in an ultratrail, it is essential to establish a well-thought-out race strategy. This includes managing your pace, organizing aid stations and breaks, and adapting your strategy according to the race conditions. Most people start too fast. Very few understand that an ultra is not just an ordinary race; you have to endure over time, know how to maintain your pace, refuel, and drink throughout the course. It is often those who manage to eat and drink who make it to the end.
To avoid premature exhaustion, it is crucial to know and respect your personal race pace. During your training, identify a pace that you can comfortably maintain for a long time. This pace should allow you to run efficiently without exhausting yourself too quickly. In many ultras, you will spend time walking, walking, and walking some more… so why not include a few brisk-walking sessions in your training plan? It is a pace you will also use during your ultra.
A little advice: start slowly! Begin your race at a slower pace than the one you plan to maintain. You will certainly pass many runners along the way—those who started too fast and regret it. Unlike the other runners, you can then gradually increase your pace after the first few kilometers to reach your target pace.
Depending on the weather conditions, managing the ultra will be different. In hot weather, increase the frequency of your hydration and choose lightweight, breathable clothing. Adjust your pace to avoid overheating.
5) Mental preparation and stress management
Mental preparation and stress management are key elements for succeeding in an ultratrail. Good mental preparation helps you stay focused, manage difficult moments, and maintain a positive attitude throughout the race.
Visualization and positive affirmations
You can develop a positive attitude through visualization. Use visualization to imagine yourself running the ultratrail. Visualize yourself overcoming obstacles, passing aid stations successfully, and crossing the finish line. This technique helps build confidence and prepare your mind to face the challenges of the race.
Practice imagining positive scenarios in which you handle difficult situations perfectly, such as a steep climb or a technical section. By mentally repeating these successes, you prepare your brain to respond positively on race day.
Talking to yourself using positive affirmations. Create mantras or positive affirmations that you can repeat during the race. Phrases such as "I am strong," "I can do it," or "Every step brings me closer to my goal / the finish line" can help maintain a positive attitude and overcome moments of doubt.
Relaxation techniques and stress management
In the weeks before the race, you can use relaxation techniques. For example, practice deep-breathing exercises to reduce stress and anxiety. Inhale slowly through your nose, hold your breath for a few seconds, then exhale slowly through your mouth. Repeat this exercise several times to calm your mind.
Here is a simple method: the box breathing technique. Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and wait 4 seconds before inhaling again. This method helps stabilize your heart rate and calm your nervous system.
For those who are more anxious or would like to try it, you can incorporate meditation into your routine. Guided meditation apps can be helpful when getting started.
Planning and logistical preparation
To clear your mind, the best approach is to plan and prepare everything in advance. You can be sure you have everything you need.
- Checklists: Use checklists to make sure you have all the necessary gear, including clothing, equipment, and nutrition. Good organization reduces the stress associated with last-minute preparations.
- Course preview: If you have the opportunity and wish to do so, you can preview the course before the race. Knowing the difficult sections, aid stations, and terrain features can greatly reduce anxiety on race day.
Completing your first ultra-trail race requires meticulous, holistic preparation encompassing physical training, nutrition, equipment selection, race strategy, and mental preparation. Every aspect plays an important role in your chances of success. We have presented the main tips for approaching your ultra-trail race with confidence and determination. Remember that the key is to stay attuned to your body and mind, adapt to circumstances, and above all, savor every moment of this experience. Good luck, and may your first ultra-trail race mark the beginning of a long series of successes and enjoyable moments on the trails!