Hi it's Yannick, thank you very much to join me on my channel
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Today we're talking about Trail Running long distance
So the training of course but also important point the race itself
It's very easy to understand. I'll cut this topic in 3 main points
First point
The pace as we call it ! Your running pace
You need to find your base if you want to up your running sessions
and if you want to run longer and longer and far
So here we're talking about 2, 3 or 4 until 5 hours of training sessions
So you have to find your ideal pace
Your ideal pace is about 65% and 70% of your maximum heart rate
So you can use your watch as well
I'm pretty sure that you've a watch for running if you're a trail runner experimented it's sure that you've one XD
So it means you need to down
Your pace from 30s to 1 minute per kilometer
On the pace who asks you less energy
The goal is to slow down
To down your pace to run longer and further
But consistent always with the same pace
If you've have a heart rate bell for the frequency
So you can analyse you heart rate and calculate your maximum heart rate
and to know what's represent 65% 70% for you
The 2nd point is
What you need to do to prepare your Trail long distance or Ultra Trail
Take a base of 100k it will more simple to understand
For the percentage and kilometers for your training
So for example we use to take a 12 weeks training plan before a race long distance or Ultra
So we'll deconstruct it in this way
The very first long session will be about 30% to 40% after 3 or 4 weeks
You'll run this long session, usually the weekend because you've more time
You work the week days so you'll have more time at the weekend to allow this time for your passion
So
30 or 40% it's simple if you race 100k it's about 30 35k
Then after 7 or 8 weeks we'll up to 40 - 50%
about 40 and 45k
It will aslo depend of the elevation profile it's really important to include it in your training session
But also important to keep your energy for the competition
So take a similar profile
For example if you race is about 100k and 4000m elevation gain
So if you take 40% of 100k take as well 40% of 4000m D+
So it will be about 1700m/1800m D+ for 40km
Hope you understand if not let me your comments and I'll explain more in details
And finally the last big session
It will be about 3 or 4 weeks before your competition
I use to do that 3 weeks before
and this session is about 50 and 60% of you race distance goal for the competition
So from 50k to 60k with 50% of the elevation profile
It's important for not doing more
For example you've the idea to the 100k before the race it's completely useless
And also to organize that it' something who asks a lot of time
You can be tired for the race day
The goal is to prepare your competition and to be in shape
To just finish your competition, or reach your time goal
Or just enjoy the atmosphere of a Trail long
Even any Ultra Trailer are training
with the same distance and the same elevation profile that you've on the competition
It's more about accumulation, even if you run everyday for your body it's useful
Don't worry you'll have enough kilometers and your body will be ready ;)
The main goal is to keep the most energy as you can for the day race
So take this last training session 3 weeks before your competition
as a running/hiking
If you're tired don't hesitate to walk, I encourage to walk
In this way you recover well you let your heart to rest as well
to restart better
Training need to be enjoyable and not frustrating
it doesn't need to push yourself in your limits
There are other training sessions for that, those sessions are to build your body
It will help you to run longer, further, better and better
and become more comfortable for the long distance
Finally 3rd and last point the Day Race
Prepare your race 1 week before and cut
Your race in 3 parts
33% 33% 33%
or in relation of the difficulty of the elevation profile
there are some profile more difficult on the middle
Look how you can cut it efficiently but listen carefully my advise
Because I used to do that since my very first Ultra Trail and it always work for me
Because your body are some limits and your energy level
if you listen my advice
will extend on the whole race
So the first part of the race the 30 first kilometers if you're doing a 100k
Run with your normal pace, comfortable pace
Don't look after the other runners who can faster than you
but which will finish maybe behind you
You need to run at YOUR pace
that you use to run and you're comfortable with
if you push to much
it's simple you will burn your reserve very very quickly
and the main goal here is to push further or to avoid completely the cramps
If you use your energy what you have and your muscles
Your cramps will arrive quicker in the race second part or last part
and in this way you will lose a lot of time !
the time what you think you earn at the beginning when you ran fast
You will lose it X2 or even X3 times more !at the end !
and often those who starts too quikly
I reassure you and a long trail can take a very long time and everything can happen
and it's often those who don't finish or finish after you
if you manage well your race
So keep your own pace
And if you fond someone who has the same as you follow him
and it can be a good way to manage and control yourself
Because at the beginning specially when you begin I know
I used to start faster as well
and I realized that I ran behind my limits
then I was tired quicker but it's totally normal
So that was the first part of the race
The second part
You will have to slow down a tone under, from 30s to 1minute depends of your pace
So in km/h 3o seconds/km represent 1km/h less
1 minute/km it's 2km/h less
So look your watch and if you run at 10km/h slow down at 9km/h or 8km/h or 8.5km/h
to feel yourself comfortable and to recover
and at this moment when you need to walk, walk
Take this time to recover specially in the ascents
and you'll relaunch yourself better on the flat parts or in the descents
The ascents burn our energy easier
So slow down slow down slow down
and you'll see your body will take the pace and you'll run longer
of course your pace will be slower
but you'll be amazed to notice that you can run after 60 or 70k efficiently
without walking too much
Last part
after 70 75km
the last percentage
Here it's the moment to give all you have
And when it will leave 10 or 5km
Give everything you have !
Everything you have in your body and your head
Until the end !
Anyway
You'll help yourself to imagine this end of the race
And you'll find a new hidden energy in your body which will help you to finish your race with your best ;)
Thank you very much for listening
Hope my advise will be helpful for your next races
and I'm waiting your feedback to know how it happens for you
which effect you noticed and if you can help each other
Send me your comments and it will be a pleasure for me to answer you
See you next week. Thank you. Ciao Ciao
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