Este sitio web utiliza cookies propias y de terceros para mejorar nuestros servicios y para recopilar información estadística sobre tus hábitos de navegación. Pulsando el botón “Acepto” o continuando la navegación por la página web, entendemos que aceptas todas las cookies. Puedes cambiar la configuración u obtener más información en nuestra Política de Cookies.

Este sitio web utiliza cookies propias y de terceros para mejorar nuestros servicios y para recopilar información estadística sobre tus hábitos de navegación. Pulsando el botón “Acepto” o continuando la navegación por la página web, entendemos que aceptas todas las cookies. Puedes cambiar la configuración u obtener más información en nuestra Política de Cookies.

La preparación física para un La preparación física para un

La preparación física para un ultramaratón

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.

Focus areas:

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.

Training basics:

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.

Focus areas:

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.

Training basics:

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