Ultra trail: The keys to succeeding in your first challenge

Embarking on an ultra trail is an exhilarating adventure that pushes the limits of body and mind. Whether you are an experienced trail runner or a long-distance enthusiast, succeeding in your first ultra trail requires preparation and a well-thought-out strategy. In this article, we'll explore the key steps to help you cross the finish line successfully. From training to nutrition, equipment and mental management, we will provide you with practical advice to make your first ultra trail a memorable experience with positive memories!

1. Physical preparation, become an altitude machine

Physical preparation is an essential component to succeed in an ultra trail. This discipline requires extraordinary endurance and unfailing muscular strength. Here are some key elements to structure your training and maximize your performance on race day.

Importance of Specific Training for Ultra Trail

Unlike road races, ultra trails often take place on varied and uneven terrain, with significant elevation changes. This is why it is crucial to adapt your training to these specific conditions. Training your body to handle climbs, technical descents and uneven surfaces will increase your stamina and agility, reducing the risk of injury.

Types of Training: Endurance, Elevation, Interval

To succeed in an ultra trail, diversifying your training is essential. Each type of training plays a specific role in your overall preparation, allowing you to build your endurance, improve your resistance to elevation, and increase your speed and recovery capacity.

Endurance is the fundamental pillar of your preparation for an ultra trail. Long outings are done on varied terrain similar to that of running (trails, mountains). You can start with 2-3 hours and gradually increase to 6-8 hours, depending on the distance of your ultra trail.

The beat which corresponds to endurance outings at a moderate pace, allowing you to maintain good physical condition between long outings. The duration varies from 1 hour to 1 hour 30 minutes on variable terrain with flat and hilly sections.

The height difference. In ultra trail, the altitude difference plays a crucial role. Incorporating elevation-specific sessions prepares you physically and mentally to tackle technical climbs and descents. These sessions aim to strengthen the quadriceps and improve your ability to climb steep hills. You can find a steep hill and do repeats of uphills (5-10 times, depending on your level) with a downhill recovery.

Downhill workouts: Learning to descend efficiently is equally important to avoid injury and save energy. Perform technical descents to improve your agility and downhill running technique. In trail running, and especially in ultra trail running, time lost is more often downhill than uphill. Knowing how to descend quickly is a big advantage.

Le split, or interval training, improves your speed, aerobic capacity and muscular endurance. You can do short splits or long splits depending on the training cycle.

2) Nutritional preparation: practice EATING!

Ultra trails require a significant energy intake, mainly carbohydrates, to maintain a high level of performance. Proteins are also essential for muscle recovery, while fats provide a sustainable source of energy for prolonged efforts.

Before the race

In the days leading up to your ultra trail, special attention should be paid to your diet to maximize your glycogen stores and ensure that your body is well prepared for the intense effort to come.

The day before the race, eat a mid- or low-GI carbohydrate-rich dinner, but be careful not to overeat to avoid feeling heavy or bloated. A typical meal might include pasta with a light tomato sauce, steamed vegetables, and a lean protein source like chicken or tofu. Continue to drink water regularly and avoid alcoholic beverages, which can be dehydrating.

The last 3 days before the race, avoid foods that are too rich in fiber (prunes, artichokes, green beans, leeks, wholemeal pasta, etc.), to prevent any digestive problems. It is also advisable to take a course of probiotics during the last month if you can, have a very regular intake of omega 3 fatty acids and possibly supplement with glutamine, of which the intestine is a major consumer.

Race Day

On race morning, eat a light breakfast rich in quality protein and carbohydrates about 2-3 hours before the start. Choose foods that are easy to digest like wholemeal bread with honey or jam, a banana, and maybe yogurt. Avoid foods high in fat and fiber which can cause digestive upset. Continue to hydrate until departure.

Here is an example: a fresh seasonal fruit, a protein (i.e. 2 eggs or 1 egg + 1 slice of ham or 1 egg + cream cheese or ham + cheese… + 1 or 2 slices of sourdough or spelled wholemeal bread with a slightly sweet jam and/or almond puree or porridge with oat or rice flakes, a handful of walnuts, cashew nuts, almonds, etc.)

 

During the race

Nutrition while running is crucial to maintaining your energy levels. Plan regular refueling every 45 minutes to 1 hour, including energy gels, bars, dried fruits and isotoniq drinksues. For the drink, alternate between energy drinks, water, and possibly isotonic drinks to maintain a good balance electrolytic. Very important : Test these foods during your training to avoid surprises on race day. Prepare your nutritional plan in advance to know what you are going to ingest to be sure to meet your needs during the ultra.

Source: www.danslateteduncoureur.fr

 

Sports nutrition products can offer a convenient and effective solution to meet your energy needs. You can consume as you choose and what works best for you:

• compotes : There are many sweet or savory flavors to suit your needs. Compotes are interesting for their ease of ingestion while running.
• Energy bars : During long-term exercise, the bars are appreciated for not only having a liquid intake. This allows for some change and chewing.
• Energy gels : Easy to consume and quick to digest, ideal for a quick carbohydrate intake. They are to be used especially at the end of shopping
• Isotonic drinks : They help maintain hydration and replace electrolytes lost through sweat.
• Also be careful to consume enough sodium, especially if your ultra takes place in rather hot conditions.

 

after the race
We all know that we want a good ice cream or pizza at the end of an ultra. You can eat whatever you want. Ideally, the following days we will pay more attention to diet to better recover.

Recovery after an ultra trail is an ongoing process that extends over several days. During this time, it is crucial to continue to take care of your body to facilitate muscle repair, reduce inflammation and restore your energy levels.

 

3) The choice of equipment

 

The shoes

Choose trail shoes with good grip to tackle different types of terrain (mud, rocks, etc.). The cushioning should be enough to protect your feet over long distances. Make sure your shoes are comfortable and fit well. They should not cause friction or pressure points. It is advisable to test several models and run with them before the race to avoid unpleasant surprises. If necessary, use custom or reinforced insoles to improve the support and stability of your feet. For this, you can go to a podiatrist, specialized in sports, it's even better!

 

The textile

Opt for technical clothing made from breathable materials that wick away perspiration and dry quickly. Short or long sleeve jerseys, depending on the weather, must offer good moisture management.

Choose running shorts or tights suited to the weather and terrain.

Finally, use technical socks designed for long distance running. They should prevent blisters, wick away moisture and provide good support.

The rain jacket, waterproof and breathable, is essential for dealing with bad weather. Make sure it is lightweight and compactable so you can store it easily. It is very often requested in mandatory material. In cold conditions, a thermal base layer and an insulating mid layer may be necessary to maintain your body temperature.

Hydration bag and running belts:

• Hydration bag: A lightweight, ergonomic backpack is crucial for carrying your supplies, water and essential equipment. It must fit well to avoid awkward movements and friction.
• Running belts: Belts can be used to carry gels, energy bars, flasks or extra puddles.

Organize your bag so you have easy access to items you might need quickly, like supplies and rain gear.

Trail poles

Poles can provide valuable support on steep terrain and reduce muscle fatigue. Make sure you know how to use them correctly and choose adjustable models to fit different sections of the course. Doing a few outings with them before using them is strongly recommended ;)

Security Elements

• Headlamp : Essential for night runs or dark sections, a headlamp with good battery life and adjustable brightness is essential.
• Whistle and survival blanket: These security features are often mandatory and must be easily accessible when needed. Generally, they are integrated into the hydration bag.
• GPS Watch: A GPS watch with navigation features can be very useful for tracking your route and managing your pace.

 

It is crucial to test all your equipment in real conditions before the race. Go on long outings with your backpack, shoes and clothing to ensure that they are comfortable and functional and above all that they do not cause any friction.

The day before, prepare your equipment, check that everything is in good working order and that you have all the mandatory and necessary items.

 

 

4) Race strategy

To succeed in an ultra trail, it is essential to put in place a well-thought-out running strategy. This includes managing your pace, organizing refreshments and breaks, as well as adapting your strategy according to the race conditions. Most people leave too quickly. Very few understand that an ultra is not a simple race, you have to last over time, know how to keep your pace, refuel, drink throughout the course. It's often those who manage to eat who go all the way.

To avoid premature exhaustion, it is crucial to know and respect your personal running pace. When training, identify a pace that you can comfortably maintain for a long period of time. This pace should allow you to run efficiently without exhausting yourself too quickly. In many ultras, you'll spend time walking, walking and walking...so why not include a few brisk walking sessions in your program? Since it's a pace that you will also use during your ultra.

Little advice, go slowly! Start your run at a slower pace than you plan to maintain. You will certainly bring many runners back into the race (those who started too quickly and regret it). Unlike other runners, you will be able to gradually increase your pace after the first few kilometers to reach your target pace.

Depending on the weather conditions, the management of the ultra will be different. In case of heat, increase your hydration frequency and choose light, breathable clothing. Adapt your pace to avoid overheating.

 

5) Mental preparation and stress management

Mental preparation and stress management are key elements to succeed in an ultra trail. Good mental preparation helps you stay focused, handle difficult moments and maintain a positive attitude throughout the race.

Visualization and positive affirmations

You can develop a positive attitude by visualizing. Use visualization to imagine yourself running the ultra trail. Visualize yourself overcoming obstacles, successfully crossing aid points, and crossing the finish line. This technique helps build confidence and prepare your mind to face the challenges of running.

Practice imagining positive scenarios where you handle difficult situations perfectly, like a steep climb or a technical section. By mentally rehearsing these successes, you prepare your brain to respond positively on race day.

Talk to yourself using positive affirmations. Create mantras or positive affirmations that you can repeat while running. Phrases like “I am strong,” “I can do this,” or “Every step brings me closer to my goal/finish” can help maintain a positive attitude and overcome moments of doubt.

Relaxation techniques and stress management

The weeks before the race you can use relaxation techniques. For example, practice deep breathing exercises to reduce stress and anxiety. Inhale slowly through your nose, hold your breath for a few seconds, then exhale slowly through your mouth. Repeat this exercise several times to calm your mind.

I give you a simple method: the box technique. Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and wait 4 seconds before inhaling again. This method helps stabilize your heart rate and calm your nervous system.

For the most stressed or those who want to try, you can integrate meditations into your routine. Guided meditation apps can be helpful to get started.

Logistics planning and preparation

To be free in your head, the best way is to plan and prepare everything in advance. You are sure to have everything.

• Checklists: Use checklists to make sure you have everything you need, whether it's clothing, equipment, or nutrition. Good organization reduces the stress associated with last-minute preparations.
• Recognition of the route: If you have the possibility and you wish, you can do a reconnaissance of the course before the race. Knowing the difficult sections, aid points and terrain features can greatly reduce race day anxiety.

 

Successfully completing your first ultra trail requires careful and holistic preparation, encompassing physical training, nutrition, equipment selection, race strategy, and mental preparation. Each aspect plays an important role in your chances of success. We have presented the main tips for approaching your ultra trail with confidence and determination. Remember that the main thing is to listen to your body and mind, adapt to the circumstances, and above all, savor every moment of this experience. Good luck and may your first ultra trail be the start of a long series of successes and pleasures on the trails!