My favorite training principle is specificity. As the name specificity implies it means that you need to train with the specific demands of a race or self-powered adventure in mind. Part of the fun with team Performance Project is that their target races are so varied in distance, discipline, and terrain. This blog will review tips on how to use specificity to train for trail ultramarathons.
Step One: Study the race
We all know the distance of a race and general terrain (flat, hilly, or mountainous), but there are so many more details of a race that will guide the training and logistical preparation:
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What is the average feet of climbing per mile of running (or metres / km for metric athletes) in the race?
For example, let’s say a 100-mile trail race has 10,000 feet of climbing. On average, the race will have 100 feet of climbing per mile of running. Of course, there will be some miles with much more than that and other miles with much less. However, knowing the average number will help you determine elevation gain targets for key long runs. For example, if you are doing a 30-mile training run you will need to climb approximately 3,000 feet of elevation gain to match the average demands of the 100-mile race you are training for.
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What were the finishing times like from the previous 2 – 3 years of the race? Where do you normally finish (front, mid-pack, or back of the pack)?
A common mistake athletes make is to look at the cut-off time of a race and calculate the required pace to make the cut off. This can make a race seem much easier than it actually is. I suggest browsing through results for the last 2 – 3 years. Why 2 – 3 years? Weather can greatly influence finishing times so taking a few years into account can help gather more accurate data across a range of weather conditions. If you consistently finish in the middle of the pack at races, take a look at the mid-pack finishing times. This can give you targets to aim for and an idea of how many hours you may be out on the race course for. Remember, the race clock does not stop when you are stopped at aid stations and this needs to be taken into account in your pacing strategy!
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What will the terrain include and what percentage of the race distance does each terrain consist of? Super rocky and technical, scree fields, smooth dirt, jeep road, pavement, lots of roots, creek crossings, etc.
If this is your first time doing the race, this is where it can be very helpful to speak to someone or even better a few people who have done the race previously. Inside intel will save you a lot of time scouring 3D maps trying to determine how technical a trail is from grainy satellite images. If you live within a reasonable distance to the race venue doing some reconnaissance runs in the area is helpful.
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What do the biggest climbs look like? How long are they in distance and how much climbing do they include? What are the descents like?
Study the big climbs and descents of the race course. Where are they in the race and how much climbing and descending will you do for each one? This will help guide your training so you are adequately prepared to handle the demands of these climbs.
Step Two: Identify strengths & weaknesses and your training options
Identifying strengths and weaknesses helps you understand where to focus most of your training. You need to start working on weaknesses earlier in a training plan than your strengths. Strengths can be fine tuned along the way. Highlighting what your training options are will help you set up a good long term training plan. It ensures you plan well to include training weeks with specific sessions to prepare you for race day. Below is an example for an athlete training for a 100-mile trail race:
Strengths:
- Good on technical and rocky terrain.
- Aerobic endurance is strong.
- Nutrition goes well at most races.
Weaknesses:
- Not a strong climber especially on long uphills.
- Tends to go out too fast in races especially on the first big climb.
- Not comfortable running in the dark.
Training Options:
- Athlete lives in a hilly area with good access to single track trails for daily training.
- Mountain trails with big climbs are within a 1-hour drive from home. This would be an option about 2x/month on weekends only.
- Race venue is a 3-hour drive from home. Would be able to do a training camp weekend there about 2 months before race day.
Step Three: Periodize your training plan working backwards from race day
How to set up a training plan could be its own blog or book. However some key tips include:
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The closer the race gets, the more specific your training needs to be.
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Start working on weaknesses early! They will take time to improve. Strengths can be fine tuned.
Sample specific session for the athlete training for the 100-mile trail race:
It’s important to highlight that this would not at all be what every weekend of training looks like for a recreational athlete. This is an example of a handful of key sessions the athlete needs to do in the three months leading up to race day.
Six hour run at a mountain trail within one hour drive from the athlete’s house. Aim for approximately 2500 feet of climbing. Include a big climb within the first 2 hours of the run and keep effort and breathing controlled. Do a mix of power hiking and jogging on the long climb – the effort and your breathing should feel easier than it normally does in the first climb of races. Conservative pacing up front! Include 2 – 3 ‘aid stations’ where you eat a mini-meal with real food. Aim for goal race carbohydrate and calorie intake. Have access to a carb drink, electrolyte drink, and water options for fluids.
Planning and training for trail ultramarathons is a fun yet time consuming process. I enjoy helping athletes save time and energy by driving this process for them. A qualified running coach can help you train smarter and feel confident and prepared on race day. If you want to learn more about our coaching, book a free 30-minute consultation with Coach Rebecca.