El Ultramaratón es una carrera a pie que cubre una distancia superior a los 48 km. It encompasses major events such as the 100 km, 24h, 48h and 6-day races. Every year, many runners join this big family perpetuating an ever-growing excitement for this extreme sport. Follow the advice of fitness trainer Laure Teillet to optimise your performance.
General physical preparation
The key to finishing an ultramarathon is pace. You must know yourself well and be able to measure your physical reserves during the race to keep up with the duration of the exercise.
The 2 main areas to work on during training are :
- Maintaining VO2max
- Developing endurance
The training volume for the ultramarathon is high, so preparation requires significant physical and mental investment. Ideally, you should train with others as it will make it easier to keep to the programme.
They are the foundations of your future success. The preparation is the same whether you are planning a 10 km or a 100 km race. Usually scheduled during winter, its duration may vary. A minimum of 12 weeks is required to see tangible and quantifiable results (see table).
The key is to start at a moderate pace and maintain the pace throughout. It is advisable to increase the distance gradually, not more than 10% per week. During your sessions, if you are unable to maintain the required intensity, reduce the speed by 5% (e. g. from 85 to 80%).
Swimming and other activities that strengthen the upper body and build muscle mass without impacting on the joints will help complete your ultramarathon training.
Specific physical preparation
At the peak of preparation, the weekly distance is at its maximum to reach the final objective. If the training is combined with weight training, swimming, etc., it is possible to run a little less.
The 2 main areas to work on during training are:
- Maintaining VO2 max
- Setting the perfect running pace
A specific preparation will make it possible to work on the skills necessary to achieve these objectives.
Whatever the event, it is necessary to plan a specific preparation based on, among other things, repetition training for the competition being prepared, from 9 to 11 weeks (see table).
It systematically ends with a phase of recovery in order to let the work done sink in and arrive fully powered up on D-Day.
Example of a training schedule in 6 weekly sessions:
|General preparation||Specific preparation 100km|
Aerobic Power: Short VMA
Aerobic Power: Average VMA
Aerobic endurance: work at 80-85% of the VMA
Allure 1: work at 70% of the VMA
Long session: with a party at pace 2 to 75% of the VMA
Free session: with variable pace and duration
Aerobic Power: Short to medium VMA (or every other week) (Allure 2 to 75% the week without VMA)
Aerobic endurance: working at 85% of the VMA
Long session: 2 to 3 hours at 100km pace
Allure 100km: 1h to 1h45
Allure 1: 70% of the VMA or Allure 100km
Allure 1 and 2: 70% of the VMA or Allure 100km and 75% of the VMA
You will find the rest of this file - “Eating for an ultramarathon” - on the website: www.isostar.fr