When the Hardrock 100 and Western States 100 lottery announcements came out a few weeks ago, I like to browse through the names picked and look at where they are from. Many of the entrants are from cities where mountains are part of their backyard such as Salt Lake City, Boulder, Asheville, Fayetteville WV, and more. However, there are also ‘flatlander’ entrants from any number of cities and states where there are no mountains on their doorstep or even within a few hours drive. Which begs the question, how should these flatlander folks train for a mountain ultra trail race?
Running fitness is key
Consistent running volume is a core component of any ultrarunning training plan. Don’t sacrifice running volume by attempting to simulate mountains such as too much time on a stair stepper or hundreds of parking garage hill repeats. A strong aerobic engine is mandatory for ultrarunning, so make sure this stays central to your training.
If you don’t live in the mountains, you could likely handle more running volume than someone who naturally has more elevation within their training runs. For example, a runner living in Asheville, NC may cover 26 miles in a 7-hour training run in the mountains while an athlete of similar ability running trails in the foothills may cover upwards of 35 miles in a 7-hour training run.
As the mountain race gets closer, athletes should train with more specificity for the demands of the race. Elevation is a key component of the demands of a mountain ultra trail race, and there is no denying that a mountain dwelling athlete will easily be able to train for that race demand. For the flatlander athlete, there are ways to periodize the training to prepare the best way possible. This can include training aspects such as: choosing a lead up race that is in the mountains; taking a trip to the mountains to do a training camp; including longer hill repeats within a long trail run; and specific strength training exercises to prepare for the loads of climbing and descending.
Emphasize strength training
Strength training has many benefits for any runner despite where they may live. It can be particularly useful for a flatlander athlete who needs to better prepare the body for the demands of sustained climbs and descents. Below are a small sample of strength exercises with video demonstrations that can benefit your running:
Some key lower body exercises
- Back squats
- Deadlifts
- Farmer carry with ankle plantar & dorsiflexion
Loading the knee
Eccentric specific exercises
Choose your lead up races wisely
Although it may not be feasible for every athlete, if you are able to do one or two trips to the mountains before race day it will provide invaluable preparation and experience. This could be a trip to do a training camp by yourself, with friends, or as part of an official training camp. It could also be choosing a lead up mountain ultra trail race that has a similar elevation profile and/or demands as your ‘A’ race will have.
A trip to run in the mountains ahead of the race will also help you understand how your body responds to high altitude. This can include aspects such as how much slower your running pace is, how much higher the effort may feel, how your gastrointestinal system responds and if you need to alter your nutrition strategy, and if you experience any signs of altitude sickness.
It can certainly be intimidating to sign up for a mountain ultra trail race as a flatlander athlete. However, with the right physical and mental preparation it is possible to complete your dream races!
References:
Sharma, A. P., Saunders, P. U., Garvican-Lewis, L. A., Clark, B., Stanley, J., Robertson, E. Y., & Thompson, K. G. (2017). The effect of training at 2100-m altitude on running speed and session rating of perceived exertion at different intensities in elite middle-distance runners. International Journal of Sports Physiology and Performance, 12(s2), S2-147.
Taylor, A. T. (2011). High-altitude illnesses: physiology, risk factors, prevention, and treatment. Rambam Maimonides medical journal, 2(1).