Training Essentials For Ultrarunning Graphics

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Second Edition

TRAINING
ESSENTIALS
FOR
ULTRARUNNING

JASON KOOP WITH JIM RUTBERG AND


CORRINE MALCOLM
100
% Contribution to total energy supply
80
ATP-PCr Aerobic

60

40

Glycolysis
20

0
0 50 100 150 200 250 300

Exercise duration (sec)

FIGURE 2.1 The contributions of the three energy systems (ATP-PCr, glycolysis, and aerobic) to energy pro-
duction over time (seconds) during an all-out effort. Adapted from Gastin 2001.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 2


1-minute intervals 2-minute intervals
185 185
175 175
165 165
155 155

Heart rate
145 145
Heart rate

135 135
125 125
115 115
105 105
95 95
85 85
0 12 24 36 48 0 12 24 36 48
Accumulated duration (min) Accumulated duration (min)

4-minute intervals 6-minute intervals


185 185
175 175
165 165
155 155
145
Heart rate
145
Heart rate

135 135
125 125
115 115
105 105
95 95
85 85
0 12 24 36 48 0 12 24 36 48
Accumulated duration (min) Accumulated duration (min)

FIGURE 2.2 Mean heart rate responses during (A) 1-minute, (B) 2-minute, (C) 4-minute, and (D) 6-minute
intervals. Adapted from Seiler and Sjusren 2004.

culture
arder training TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 3
n of sport
alization
3:00
Elite
Women
2:45
Elite marathon times
Training and culture
• more and harder training
• globalization of sport
Elite
2:30 • professionalization
Men

Sex differences and physiology


2:15 • Body composition
• Total body hemoglobin
• Muscle mass
2:00 • Stroke volume
1900 1920 1940 1960 1980 2000 2020 • VO2 max
Year

FIGURE 2.3 Many of the initial differences between male and female performance can be attributed to social fac-
tors like training and cultural support. The remaining differences that contribute to differences in performance
are body composition, total body hemoglobin, muscle mass, stroke volume, and VO2 max. Source: Joyner 2017.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 4


9.00

(mg/kg Fat-free mass/min) Women


Men
ning
Fat oxidation rate

t 6.00

Maximal Fat
hysiology Oxidation Rate
3.00
in

0.00
30 40 50 60 70 80 90
Exercise intensity (%VO2 max)

FIGURE 2.4 Women exhibit higher rates of fax oxidation relative to their body mass. Adapted from Venables,
Achten, and Jeukendrup 2005.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 5


High estrogen
Low progesterone High estrogen
Estrogen
High progesterone
Progesterone
Indicative hormone levels

Low estrogen
Low progestrone

Early follicular Late follicular Ovulation Early luteal Mid-luteal Late luteal
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28

Days and phases of an idealized 28-day cycle

FIGURE 2.5 Representation of the hormonal fluctuation across an idealized twenty-eight-day menstrual cycle.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 6


Energy intake Excessive
matched with training load
energy demand
Insufficient
energy intake Energy demand Energy demand
for training load for training load

Energy demand
for training load
Energy intake

Energy requirement
for life processes

Sufficient energy
Reduced energy available for Reduced energy
for life processes life processes for life processes

FIGURE 2.6 Matching energy intake to demand. Adapted from Keay 2018.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 7


Total training and
racing time in 2018: Hours per week Feet of
Hours per climbing
719 hours Feet of climbing per week
week per week
Total climbing in 2018: Tahoe 200
453,000 feet Ultra-Trail Big’s
80 40,000
Mt. Fuji Backyard
Ultra
70 35,000

60 Western 30,000
Behind States Continental
the Rocks
50 Divide 25,000
More Trail Run
climbing
40 for 20,000
Mt. Fuji FANS Reduce
climbing
30 Squamish 50 for Big’s 15,000
Coldwater Backyard Desert Solstice
Ultra
20 Rumble 10,000
Rest and
easy miles
for Dec.
10 5,000

0 0
Jan. Feb. March April May June July Aug. Sept. Oct. Nov. Dec.

* Although she does not keep a formal training log, the above chart has been stylized based on an interview with Courtney.

FIGURE 3.1 Courtney Dauwalter’s 2018 training. Source: Koop 2019.


Feet of climbing per week
Total training and Higher intensity running, 5x mile and punchier climbs
racing time in 2018:
Runs in the Grand Canyon for heat acclimatization Feet of
Hours per 745.5 hours
Runs at 10,000’, included a lot of hiking and little intensity climbing
week
Total climbing in 2018: Regeneration phase per week
35 Flatter and faster running for TNF 50. Switched to
926,906 feet
half-marathon training in December.

30
Move to 60,000
Silverton, CO
Quad
injury Western
25 50,000
Gran Premio States UTMB
Recovery from an
early season groin Prozis
20 injury; some cycling 40,000
as cross training Lake
Sonoma 50
15 30,000

10 20,000

5 10,000

0 0
Jan. Feb. March April May June July Aug. Sept. Oct. Nov. Dec.

* The above chart was created using data from Strava along with an interview with Jim Walmsley.
Due to the nature of UltraRunning Magazine’s production schedule, some values have been estimated.

Female Male

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 8


easy miles
for Dec.
10 5,000

0 0
Jan. Feb. March April May June July Aug. Sept. Oct. Nov. Dec.

* Although she does not keep a formal training log, the above chart has been stylized based on an interview with Courtney.

Feet of climbing per week


Total training and Higher intensity running, 5x mile and punchier climbs
racing time in 2018:
Runs in the Grand Canyon for heat acclimatization Feet of
Hours per 745.5 hours
Runs at 10,000’, included a lot of hiking and little intensity climbing
week
Total climbing in 2018: Regeneration phase per week
35 Flatter and faster running for TNF 50. Switched to
926,906 feet
half-marathon training in December.

30
Move to 60,000
Silverton, CO
Quad
injury Western
25 50,000
Gran Premio States UTMB
Recovery from an
early season groin Prozis
20 injury; some cycling 40,000
as cross training Lake
Sonoma 50
15 30,000

10 20,000

5 10,000

0 0
Jan. Feb. March April May June July Aug. Sept. Oct. Nov. Dec.

* The above chart was created using data from Strava along with an interview with Jim Walmsley.
Due to the nature of UltraRunning Magazine’s production schedule, some values have been estimated.

FIGURE 3.2 Jim Walmsley’s 2018 training. Source: Koop 2019.

Female Male

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 9


GI Disorders

Low-Intensity Endurance Running Patterns Equipment

Muscle & Neuromuscular Activation


Osteoarticular
Damage
Flexibility

Muscle Mass

Maximal Running & Psychological


VO2 max Sustainable Walking & Motivational
Power Energy Cost Factors

Ultramarathon Performance

FIGURE 3.3 Proposed determinates of ultramarathon performance. Adapted from Millet 2012.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 10

Male
Female Male
80

75

70
VO2 max (ml/kg/min)

65

60

55

50

45
Badminton Heavyweight Lightweight Long-distance Middle- Squash Triathletes
players rowers rowers runners distance players
runners

FIGURE 3.4 Typical VO2 max values for elite athletes in various sports. Adapted from Nevill et al. 2003.

Blisters or “hot spots” on feet 40.1 17.3


TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 11
Nausea and/or vomiting 36.8 39.6
Muscle pain 36.5 20.1
Exhaustion 23.1 13.7
Inadequately heat acclimatized 21.0 28.1
Male

Triathletes

1881 2020

FIGURE 4.1 A PubMed search for the word “ultramarathon,” “ultra marathon,” or “ultra endurance.”
Accessed March 2021.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 12


PROBLEM FINISHERS (%) NONFINISHERS (%)

Blisters or “hot spots” on feet 40.1 17.3


Nausea and/or vomiting 36.8 39.6
Muscle pain 36.5 20.1
Exhaustion 23.1 13.7
Inadequately heat acclimatized 21.0 28.1
Inadequately trained 13.5 15.1
Muscle cramping 11.4 15.8
Injury during the race 9.0 10.1
Ongoing injury 7.5 15.8
Illness before the race 6.0 5.0
Started out too fast 5.1 6.5
Vision problems 2.1 3.6
Difficulty making cutoff times 1.8 27.3
Other, not categorized 11.7 26.6

TABLE 4.1 Comparisons of problems that impacted race performance.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 13


PROBLEM %

Nausea and/or vomiting 23.0


Unable to make cutoff times 18.7
Other, not categorized 12.2
Ongoing injury 7.9
Injury during the race 7.2
Inadequately heat acclimatized 7.2
Blisters or “hot spots” on feet 5.8
Muscle cramping 5
Muscle pain 4.3
Exhaustion 3.6
Illness before the race 2.9
Vision problems 0.7
Started out too fast 0.7
Inadequately trained 0.7

TABLE 4.2 Main reasons given by nonfinishers for dropping out. Source: Hoffman and Fogard 2011.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 14


Sleep deprivation

Thermoregulation and
blood volume

Environmental stress:
Cardiovascular stress temperature,
altitude, cold

Energy depletion
GI stress
Muscular stress Toughness
Mechanical stress on the joints
Neuromuscular fatigue
Blisters

FIGURE 4.2 Ultramarathon race stressors.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 15


Factors leading to Heat Moisture Friction
formation of a blister

Environment Sweating Biomechanics

Variables affecting Shoe/sock material Shoe/sock fit Trail dust/debris


blister-formation factors

Hydration status

FIGURE 4.3 Heat + moisture + friction = blister.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 16


50

40

30
friction coefficient
Percent change in
20

10
Petroleum jelly
Baseline
0 Heavy mineral oil
Glycerin
-10

-20

-30
0* 1 2 3 4 5 6

Time after application (hrs)


* Immediately after application

FIGURE 4.4 Graph showing an initial decrease, then increase, in friction of common lubricants when used on
the skin. Source: Nacht et al. 1981.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 17


50,000

40,000
Postrace CK (IU/L)

30,000

20,000

10,000

0
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22
Individual subject

FIGURE 4.5 Postrace creatine kinase (CK) levels in Ultra-Trail du Mont-Blanc finishers. Adapted from
Millet et al. 2011.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 18


STRIDE

STEP

FIGURE 4.6

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 19


A 300

Normal GRF
200

100

0
-9° down -6° down -3° down Level +3° up +6° up +9° up

B
60

30
Parallel GRF

-30

-60
-9° down -6° down -3° down Level +3° up +6° up +9° up

Slope

FIGURE 5.1 (A) Normal and (B) parallel ground reaction forces vs time traces for a typical subject (73 kg)
running at 3 m/s (~9 min/mi) on different slopes. Adapted from Gottschall and Kram 2005b.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 20


Running 5:21 min/mi 5 m/s
300 Running 6:42 min/mi 4 m/s
Running 9:00 min/mi 3 m/s
Walking
Percent body weight

200

100

0
0 50 100

Percent stance time

FIGURE 5.2 Vertical (normal) ground reaction force (GRF) for running at different speeds and walking. The
running GRF increases with speed, and the walking GRF is noticeably less.
Adapted from Browning and Kram 2007; Gottschal and Kram 2005b; Grabowski and Kram 2008; Keller et al.
1996; Nilsson and Thorstensson 1989.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 21


A Walking Running Walking

Vlat

BF

TA

LG

Vlat

BF

TA

LG

FIGURE 5.3 (A) EMG activity for various muscles in walking, running, and returning to walking. The higher
the EMG amplitude, the greater the muscle activation. (B) EMG patterns for various muscles while walking,
running, and returning to walking. The patterns of activation are different for walking, running, and then
returning to a walk.
Note: Vlat = vastus lateralis; BF = biceps femoris; TA = tibialis anterior; LG = gastrocnemius lateralis. Adapted
from Cappellini et al. 2006.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 22


Walking
Level running
Uphill running
Downhill running

FIGURE 5.4 The hip, knee, and foot are all in different positions when walking or running on level ground,
running uphill, and running downhill. Adapted from Guo et al. 2006; Hicheur et al. 2006; Yokozawa 2006.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 23


FIGURE 5.5 Representation
240 of the metabolic cost of
transport for walking and
Cost of transport (ml O2 / kg / km)

running as a function of
Run
Walk speed. The vertical arrows
200
represent the preferred
walking speed (PWS) and
preferred transition speed
160 (PTS). Adapted from Bramble
and Lieberman 2004.

PWS PTS
120

0 26:00 13:00 9:00 6:00 5:00


Speed (minutes per mile)

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 24


25

FIGURE 5.6 Metabolic power


as a function of velocity for
20 n=1 walking and running on a 58
n=6 percent grade. Adapted from
Metabolic power (w/kg)

Ortiz et al. 2017.


15 n=9

n=11

n=11 Run
10
Walk
n=11
n=11
5

0
0.0 0.1 0.2 0.3 0.4 0.5 0.6 0.7 0.8 0.9 1.0
Velocity (m/s)

-10% -6% -2% 0% 2% 6% 10%

Strava

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 25


Treadmill belt speed (min/mi)
4.78 2.88 2.23 1.90 1.56 1.36 1.23
20
FIGURE 5.7 Metabolic power
as a function of slope when
19 the vertical speed is constant.
Adapted from Giovanelli et al.
2015.
18
Metabolic power (w/kg)

17

16

15 Run
Walk

0
0 15 25 35 45 55 65 75 85
Percent grade

10%

Threshold heart rate, duration of run,


Strava Relative Effort™ Heart rate
time spent at different intensities

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 26


GRADE -10% -6% -2% 0% 2% 6% 10%

NGP GAP NGP GAP NGP GAP NGP GAP NGP GAP NGP GAP NGP GAP
Strava
8:00 15:18 11:27 11:13 10:05 8:51 8:40 8:00 8:00 7:19 7:22 6:14 6:16 5:26 5:21
PACE
PER 10:00 19:07 14:19 14:00 12:37 11:04 10:50 10:00 10:00 9:09 9:13 7:48 7:50 6:47 6:42 TrainingPeaks
MILE
12:00 22:56 17:11 16:48 15:08 13:17 13:00 12:00 12:00 10:59 11:04 9:21 9:24 8:08 8:02

TrainingPeaks
TABLE 6.1 NGP and GAP for different grades and paces.

TrainingPeaks

CTL

60-min RecoveryRun 50-80


TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 27
PLATFORM NAME INTENSITY DETERMINANT METHOD OF SCORING
10%

Threshold heart rate, duration of run,


Strava Relative Effort™ Heart rate
time spent at different intensities
5:26 5:21

6:47 6:42 Threshold power, duration of run,


TrainingPeaks TSS™ Running Power
NGP for run
8:08 8:02

TrainingPeaks rTSS™ NGP Threshold pace, duration of


run, NGP for run

Threshold heart rate,


TrainingPeaks hrTSS™ Heart rate
duration of run, NGP for run

TABLE 6.2 Training stress scoring systems.

CTL

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 28


TYPE OF RUN TSS/rTSS/hrTSS POINTS
CTL

60-min RecoveryRun 50-80

90-min EnduranceRun with 3 x 10 min TempoRun 100-150

90-min EnduranceRun with 6 x 3 min RunningIntervals 100-150

2.5-hr EnduranceRun 150-200

50-mile race 400-600

TABLE 6.3 Training stress scoring systems.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 29


CTL
Western States 100

175
Most stressful
phase, indicated Peak fitness is here, just
150
by rapidly before Western States
increasing CTL
125

100

75

50

25

0
January February March April May June

FIGURE 6.1 Analysis of an athlete’s training for Western States. The CTL (blue-shaded area) is highest just
before the Western States 100. This indicates that the athlete was most fit just before the race. The CTL also
ramps up fastest during the tempo phases, indicating that they are generally the most stressful phases.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 30


10:00
11:40
13:20
15:00
16:40
18:20
20:00
21:40
23:20 Time segments
25:00 Trend line
26:40 Best effort
28:20
30:00
May June July August September

FIGURE 6.2 Strava segments with the trend line generally getting better over time.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 31


Climb 2 Climb 3
Duration: 1:10:15 Duration: 1:13:50
NGP: 8:41 min/mi NGP: 8:31 min/mi
HR avg: 149 bpm HR avg: 143 bpm
HR max: 156 bpm HR max: 149 bpm Heart rate
Min/mi Feet NGP BPM

0:00 8,000 Elevation 160

7,500 150
5:00
7,000 140

6,500 130
10:00
6,000 120

15:00 5,500 110

5,000 100
20:00
4,500 90

25:00 4,000 80
1:00:00 2:00:00 3:00:00 4:00:00 5:00:00 6:00:00 7:00:00 8:00:00 9:00:00 10:00:00 11:00:00
Time

FIGURE 6.3 Example of how fatigue affects heart rate. Heart rate (red line) starts high due to freshness and
then drops as fatigue sets in, even though NGP remains roughly the same for the first three climbs.

BPM
TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 32
Interval 1 Interval 2 Interval 3 Interval 4
NGP: 5:22 min/mi NGP: 5:10 min/mi NGP: 5:20 min/mi NGP: 5:06 min/mi
HR avg: 174 bpm HR avg: 171 bpm HR avg: 168 bpm HR avg: 172 bpm
Min/mi BPM
HR max: 187 bpm HR max: 177 bpm HR max: 182 bpm HR max: 190 bpm Min/mi
0:00 200

2:00 180

4:00
160
6:00
140
8:00
120
10:00
100
12:00

14:00 80

16:00 60
0:10:00 0:20:00 0:30:00 0:40:00 0:50:00 1:00:00 1:10:00 1:20:00 1:30:00
Time
Heart rate NGP

Interval 1 Interval 2 Interval 3 Interval 4


NGP: 5:27 min/mi NGP: 5:15 min/mi NGP: 5:19 min/mi NGP: 5:09 min/mi
HR avg: 169 bpm HR avg: 166 bpm HR avg: 168 bpm HR avg: 168 bpm
Min/mi BPM
HR max: 180 bpm HR max: 175 bpm HR max: 176 bpm HR max: 178 bpm
0:00 200

2:00 180

4:00
160
6:00
140
8:00
120
10:00
100
12:00

14:00 80

16:00 60
0:10:00 0:20:00 0:30:00 0:40:00 0:50:00 1:00:00 1:10:00 1:20:00 1:30:00
Time
Heart rate NGP

FIGURE 6.4 Two consecutive days of TempoRun intervals. While the normalized paces are similar, the heart
rate is generally depressed on the second day. Had the athlete been training using heart rate, he either would
not have been able to do the workout or would have pushed too hard.

1–3 Sitting on the couch Uninhibited


TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 33
Interval 1 Interval 2 Interval 3
HR avg: 145 bpm HR avg: 150 bpm HR avg: 152 bpm
BPM HR max: 152 bpm HR max: 157 bpm HR max: 157 bpm
Min/mi BPM

0:00 160

5:00 150

10:00 140

15:00 130

20:00 120
0:10:00 0:20:00 0:30:00 0:40:00 0:50:00 1:00:00 1:10:00 1:20:00 1:30:00 1:40:00
Time
Heart rate NGP Pace

FIGURE 6.5 Impact of cardiac drift during a 3 × 10-minute TempoRun workout where the heart rate increas-
es throughout each interval and from interval to interval.
BPM

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 34


Time

RPE ACTIVITY TALKING ABILITY

1–3 Sitting on the couch Uninhibited

4–5 Easy run Story time!

5–6 Normal run Comfortable conversation

7–8 Hard workout 2–3 sentences at a time

8–9 Very hard workout 5–7 words at a time

9–10 Extremely hard workout Single word, probably four letters

TABLE 6.4 RPE and the Talk Test.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 35


A
R
P T U
Q
S
R-R

QRS QRS

T T
P P
QT QT

FIGURE 6.6 An EKG reading of the R-R interval across two heartbeats. Adapted from Dong (2016).
ur letters

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 36


Imbalance in blood
Normal blood oxygen levels
oxygen levels

Living

Increases O2-carrying
ability of blood Reduces O2 levels in blood
Stimulus: Hypoxia due to
decreased RBC count, Training
decreased availability of
O2 to blood, or increased
tissue demands for O2
Enhanced erythropoietin Kidney (and liver to a smaller Duration of
increases RBC count extent) releases erythropoietin Protocol

Erythropoietin stimulates
red bone marrow

FIGURE 7.1 Hematologic effects to altitude exposure.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 37


LIVE HIGH, TRAIN HIGH LIVE HIGH, TRAIN LOW LIVE HIGH, TRAIN HIGH / LOW

Living between Living between Living between


Living
6,840–8,050 ft 6,840–8,050 ft 6,840–8,050 ft

Train at low intensities


Training at or Training below between 6,840–8,050 ft,
Training
above 6,000 ft 4,100 ft and high intensity workouts
below 4,100 ft*

Duration of
~21–28 days ~21–28 days ~21-28 days
Protocol

TABLE 7.1 Different altitude training protocols.


*Living between 6,840–8,050 ft is optimal for hematological responses while not impairing recovery and
sleep. Moving high-intensity runs below 4,100 ft is also optimal because it allows you to preserve the ability to
effectively deliver oxygen to working muscles, maintaining the quality of higher-intensity sessions.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 38


Is your ferritin at or above 35 ng/mL?

No Yes

Talk with your doctor about Do you have the capacity to


iron supplementation. add more training stress?

Is your iron improving? Yes

No Yes Can you afford to live at


altitude for 3–4 weeks?

Can you afford an


No Yes
altitude tent?

Live high (6,840–8,050 ft)


No Yes
for 21–28 days and focus
hard training below
4,100 ft during that time

Can you travel to your race Do you live above 5,600 ft?
one week in advance?

Aim for 10 hours a night


No Yes
No for 21-28 days.

If you live below 5,600 ft,


Consider traveling in the consider extending the
night before your event. minimum of 28 days of
exposure with a gradual ramp
up in nighttime altitude.

FIGURE 7.2 Are you a good candidate for altitude training?

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 39


Skin blood vessels dilate

Hypothalumus activates cooling HEAT EXPOSURE Body temperature drops

Sweat glands activate

Body temperature

Skin blood vessels constrict

Body temperature increases COLD EXPOSURE Hypothalamus activates warning

Skeletal muscles shiver

FIGURE 7.3 Physiological response to temperature change.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 40


Diffuse solar

Solar band
radiation
Thermoregulation
Evaporation,
convection

Metabolic activity,
Infrared circulation & shivering
radiation Perspiration, vasodilatation,
exchange vasoconstriction

Reflected solar

FIGURE 7.4 Thermoregulation of the human body.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 41


125
120
115 Plasma volume
Adaptation (% Day 1)

110 Heart rate

105 Exercise capacity

100 Thermal comfort

95 Skin temperature

90 Core temperature

85 Sweating rate

80
75
1 2 3 4 5 6 7 8 9 10 11 12 13 14

Days of heat acclimation

FIGURE 7.5 Time course of adaptations from heat acclimation. Adapted from Périard, Racinais, and Sawka 2015.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 42


Heat Training

Self-paced
exercise
Heat acclimation Heat acclimation
Natural environment Artificial environment Constant work-
(outdoor/field training) (indoor/lab training) rate exercise

Passive
heating

Self-paced Constant work- Passive Controlled Controlled


exercise rate exercise heating hyperthermia intensity Controlled
hyperthermia

METHOD ACTIVITY EXAMPLE WORK RATE CONDITIONS DURATION Controlled


intensity
Self-paced Variable, or Variable outdoor, or indoor 40°C/
Football, or running 60–90 min
exercise self-selected 104°F, 40% relative humidity

Constant work- Cycling ergometer, 60% VO2 max Indoor 40°C/104°F, 40% relative
60–90 min
rate exercise or marching (185 W) or 6 km/h humidity, or variable outdoor

45–60 min, or
Passive Water immersion, or Water 40–42°C/ 104–107.6°F
N/A intermittent
heating sauna bathing or sauna 70–90°C/158–194°F
for 30 min

Resting and/or
Controlled exercising to maintain 40°C/104°F,
Variable 60–90 min
hyperthermia core temperature 40% relative humidity
at 38.5°C

Controlled 65% VO2 max heart 40°C/104°F,


Cycle ergometer 60–90 min
intensity rate (145 bpm) 40% relative humidity

FIGURE 7.6 Different heat acclimation methods. Adapted from Daanen, Racinais, and Périard 2017.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 43


Dry Sauna Hot water immersion Climatic Overdressing
chamber

Wet Sauna

PASSIVE HEATING ACTIVE HEATING

FIGURE 7.7 Hierarchy of heat acclimation protocols.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 44


Are you racing in the heat?

No Yes

Are you scared Do you have access


about summer? to a dry sauna?

No Yes No Yes
Get hot, 7 days
for ~30 min post
exercise. Maintain
1 x 30 min session
Are you trying How about a hot tub?
every 3rd day.
to get fit?

Get hot, 7 days


No Yes
No Yes for 60–90 min
postexercise.

What about a wet sauna?


Stay cool, get fit.

Get hot, 7 days


No Yes for 60–90 min
postexercise.

What about extra layers of clothes?

Get hot, 7 days


No Yes for 60–90 min
postexercise.

FIGURE 7.8 How to choose the right heat acclimation protocol.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 45


MON TUES WEDS THURS FRI SAT SUN
5 6 7 8 9 10 11

Sauna after Sauna after Sauna after Sauna after Sauna after Sauna after Sauna after
exercise for exercise for exercise for exercise for exercise for exercise for exercise for
15 min 15 min 15–30 min 15–30 min 30 min 30 min 30 min

12 13 14 15 16 17 18

Sauna after Sauna after Sauna after Sauna after


exercise for exercise for exercise for exercise for
30 min 30 min 30 min 15–30 min

19 20 21 22 23 24 25

Sauna after Race Day


exercise for
15–30 min

FIGURE 7.9 An example of a heat acclimation protocol using a sauna.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 46


MON TUES WEDS THURS FRI SAT SUN
5 6 7 8 9 10 11

6 weeks Sauna after Sauna after Sauna after Sauna after Sauna after
before race exercise for exercise for exercise for exercise for exercise for
20–30 min 20–30 min 20–30 min 20–30 min 20–30 min

12 13 14 15 16 17 18

5 weeks Sauna after Sauna after Sauna after Sauna after Sauna after Sauna after
exercise for exercise for exercise for exercise for exercise for exercise for
before race 20–30 min 20–30 min 20–30 min 20–30 min 20–30 min 20–30 min

2-4 weeks
before race 2 sauna sessions per week

9 10 11 12 13 14 15

Sauna after Sauna after Sauna after Sauna after Sauna after Sauna after
exercise for exercise for exercise for exercise for exercise for exercise for
20–30 min 20–30 min 20–30 min 20–30 min 20–30 min 20–30 min

9 10 11 12 13 14 15

Sauna after Sauna after Sauna after Race Day


exercise for exercise for exercise for
20–30 min 15–20 min 15–20 min

FIGURE 7.10 Two-phase sauna acclimation protocol.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 47


Core body temp

Cortisol

Melatonin SLEEP PERIOD


8–10 hours

Noon Bedtime Wake up

FIGURE 8.1 How core body temperature, cortisol, and melatonin fluctuate throughout the day.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 48


FIGURE 8.2 Effects of
Decreased RED-S. Adapted from
endurance Mountjoy et al. 2018.
performance
Decreased
muscle Increased
strength injury risk

Decreased Decreased
glycogen training
stores response

RED-S
Impaired
Depression
judgement

Irritability Decreased
coordination
Decreased
concentration

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 49


GROUP A

OVERVIEW OF
SUBCATEGORIES EXAMPLES
CATEGORY

Evidence level: Sports foods Sports drink Evidence


Supported for use Specialized products used to Sports gel Deserving
in specific situations in provide a convenient source of research
Sports confectionery
sport using evidence- nutrients when it is impractical be consid
based protocols to consume everyday foods Sports bar provision
Electrolyte supplement athletes u
research
Isolated protein supplement
case-man
Mixed macronutrient monitorin
supplement (bar, powder,
liquid meal)

Medical supplements Iron supplement


Supplements used to prevent Calcium supplement
or treat clinical issues including
Multivitamin supplement
diagnosed nutrient
deficiencies. Best used with Vitamin D supplement
advice from an appropriate Probiotics
medical/nutrition practitioner

Performance supplements Caffeine


Supplements/ingredients that can B-alanine
support or achieve an enhance-
Bicarbonate
ment of sports performance
Beetroot juice/nitrate
Best used with an individualized Creatine
and event-specific protocol,
Glycerol
with the advice of appropriate
sports science/nutrition
practitioner

TABLE 8.1 Various supplements and evidence. Adapted from "Supplements." Sport Australia. www.ais.gov.au/
nutrition/supplements accessed September 2020.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 50


GROUP B

OVERVIEW OF
SUBCATEGORIES EXAMPLES
CATEGORY

Evidence Level: Food polyphenols Cherries, berries,


Deserving of further Food compounds which may have bioactivity and black currants
research and could including antioxidant and anti-inflammatory Quercitin, ECGC,
be considered for properties epicatechins,
provision to May be consumed in food forms or as isolated and others
athletes under a chemicals
research protocol or
case-managed
Other Collagen support products
monitoring situation
Compounds which attract interest for potential Carnitine
benefits to body metabolism and function HMB
Ketone supplements
Fish oils
Phosphate
Curcumin

Sick pack Zinc lozenges and


Multi-supplement approach to address an issue Vitamin C
of health or well-being
Best used with advice from an appropriate
medical/nutrition practitioner

Amino acids BCAA/Leucine


Constituents of protein which may have Tyrosine
effects when taken in isolation, or may be
consumed individually by the athlete to
fortify an existing food/supplement that is
lacking in this amino acid

Antioxidants Vitamin C and E


Compounds often found in foods which protect N-acetyl cysteine
against oxidation or reactions with free-radical
chemicals
May be consumed in food forms or as isolated
chemicals

TABLE 8.1 Various supplements and evidence. Adapted from "Supplements." Sport Australia. www.ais.gov.au/
nutrition/supplements accessed September 2020.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 51


TYPICAL TOTAL
INTERVAL TIME AT TYPICAL FREQUENCY
RPE TIME INTENSITY WORK : REST WORKOUT PER WEEK

RecoveryRun Beginner
4 to 5 NA 20–60 min NA 40–min RR 2–3
(RR)

EnduranceRun 30 min– Intermediate


5 to 6 NA NA 2–hr ER 2–6
(ER) 6+ hours

2–hr ER with 2 x 30 min Advanced


SteadyStateRun 30 min–
7 to 8 20–60 min 5 to 8:1 SSR, 5–min recovery 2–4
(SSR) 2 hours
between intervals

2–hr ER with 3 x 12 min Pro


TempoRun
8 to 9 8–20 min 30–75 min 2:1 TR, 6–min recovery 2–3
(TR)
between intervals

90–min ER with 6 x 3
RunningIntervals
9 to 10 1–3 min 12–24 min 1:1 min RI, 3–min recovery 2–3
(RI)
between intervals

TABLE 9.1 The five critical workouts.

3 x 12 minutes hard with


TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 52
6 minutes recovery
chemicals
May be consumed in food forms or as isolated
chemicals

TOTAL TIME
RUNNER EXPERIENCE WORKOUT STRUCTURE RPE
AT INTENSITY

Beginner 1 x 40 minutes hard 7 to 8 40 min


2–3

2 x 25 minutes hard with


2–6 Intermediate 7 to 8 50 min
4 minutes recovery

2 x 30 minutes hard with


Advanced 7 to 8 60 min
2–4 4 minutes recovery

2 x 45 minutes hard with


Pro 7 to 8 90 min
4 minutes recovery
2–3

TABLE 9.2 SteadyStateRun examples.

2–3

4 x 3 minutes hard with


3 minutes
TRAINING ESSENTIALS FOR ULTRARUNNING: recovery
SECOND EDITION 53
TOTAL TIME
RUNNER EXPERIENCE WORKOUT STRUCTURE RPE AT INTENSITY

3 x 12 minutes hard with Beginner


Beginner 8 to 9 36 min
6 minutes recovery

4 x 12 minutes hard with


Intermediate 8 to 9 48 min Intermediate
6 minutes recovery

4 x 15 minutes hard with Advanced


Advanced 8 to 9 60 min
7 minutes recovery

5 x 15 minutes hard with Pro


Pro 8 to 9 75 min
7 minutes recovery

TABLE 9.3 TempoRun examples.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 54


TOTAL TIME
RUNNER EXPERIENCE WORKOUT STRUCTURE RPE AT INTENSITY

4 x 3 minutes hard with


36 min Beginner 9 to 10 12 min
3 minutes recovery

5 x 3 minutes hard with


48 min Intermediate 9 to 10 15 min
3 minutes recovery

6 x 3 minutes hard with


60 min Advanced 9 to 10 18 min
3 minutes recovery

5 x 4 minutes hard with


5 min Pro 9 to 10 20 min
4 minutes recovery

TABLE 9.4 RunningIntervals examples.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 55


100 FIGURE 9.1 Oxygen
90 consumption response
80
from traditional, evenly
Oxygen consumption

70
paced intervals (TRAD)
(% VO2 peak)

60
and peak and fade in-
50
40 tervals. Adapted from
30 Peak and fade Rønnestad et al. 2019.
20 TRAD
10
0
0–0.5 0.5–1.0 1.0–1.5 1.5–2.0 2.0–2.5 2.5–3.0 3.5–4.0 4.0–4.5 4.5–5.0

Time (min)

Peak and fade


96 TRAD
94
92
Oxygen consumption

90
(% VO2 peak)

88
86
84
82
80
78

0–2 min 2–3 min 3–5 min

Time (min)

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 56


Racing
Ultramarathon Zone Maybe if you are an elite
Intensity

% VO2 max 50 60 70 75 80 85 90

Traditional
Workouts RecoveryRun EnduranceRun SteadyStateRun TempoRun RunningIntervals speed workouts
(e.g., 6 x 200 m)

Plasma volume

Mitochondrial
enzyme activity

Lactate threshold

Capillarization

Conversion of Type IIB


muscle fibers to Type IIA

Stroke volume and


Adaptation

cardiac output

VO 2 max

Lactate tolerance/
anaerobic capacity

ATP/PCr stores

Muscle glycogen
storage

Neuromuscular
power

TABLE 9.5 Physiological effects of different workouts.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 57


Warm-up: Workout: Cooldown/
15–30 min 6 x 3 min EnduranceRun
RunningIntervals,
3 min recovery

2 HOURS TOTAL

FIGURE 9.2 The right structure for warm-up, workout, and cooldown.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 58


MON TUES WED THURS FRI SAT SUN
5 6 7 8 9 10 11

15 min warm-up, 45 min 15 min warm-up,


60 min 60 min
Rest Day 5 x 3 min RI, RecoveryRun 30 min TempoRun, Rest Day
EnduranceRun EnduranceRun
3 min RBI, 15 min cooldown
15 min cooldown

RBI= REST BETWEEN INTERVALS

FIGURE 10.1 Example of mixed-intensity periodization: a way of organizing training where an athlete does
workouts at a few or several different intensities during the week.

January February March April May June

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 59


MON TUES WED THURS FRI SAT SUN
5 6 7 8 9 10 11

15 min warm-up, 15 min warm-up,


45 min 60 min 60 min
Rest Day 5 x 3 min RI, 5 x 3 min RI, Rest Day
RecoveryRun EnduranceRun EnduranceRun
3 min RBI, 3 min RBI,
15 min cooldown 15 min cooldown

FIGURE 10.2 Example of block intensity periodization plan: a way of organizing training where an athlete does
workouts at similar intensities during the week.

June

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 60


MONTH January February March April May June

Western States Training Camp

Western States 100


Rocky Raccoon 100

Lake Sonoma 50

Silver State 50
RACE NAME

RACE PRIORITY A B B A
PHASE GOAL Short round of RIs Fitness build, 4 x 15 T SSR and EnduranceRuns

RECOVERY

ENDURANCE

STEADYSTATERUN

TEMPORUN

RUNNINGINTERVALS

TAPER

NOTES Develop initial Pick training Use Silver Highest Race Sauna
nutrition back up State as a volume, nutrition protocol
strategies quickly after training lowest strategies
Lake Sonoma race intensity during all
long runs

FIGURE 10.3 An example of a Long-Range Plan.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 61

Strength of Evidence/Effect

Potentially decisive if you have one isolated


competition . . . and everything else is done right
June
Lactate threshold time course
VO2 max time course
Efficiency

No plateau in efficiency
A after 4 years
SSR and EnduranceRuns

Plateau in VO2
max after 1 year

Plateau in lactate
IMPROVEMENT

threshold after 3
to 4 years

Race Sauna
nutrition protocol
strategies
during all
long runs 0.5 1 2 3 4
YEARS OF SPORT-SPECIFIC TRAINING

FIGURE 10.4 Time course for training adaptation. Adapted from Seiler 2006.

trength of Evidence/Effect

y decisive if you have one isolated


. and everything else is done right

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 62


Strength of Evidence/Effect

Potentially decisive if you have one isolated


TAPER competition . . . and everything else is done right

RACE/PACE
Potentially decisive if
TRAINING everything else is done right

TRAINING STIMULTI Potentially important effects, but


ENHANCEMENT
(i.e., altitude, heat, energy availability)
individual and condition specfic

SPORTS-SPECIFIC AND Not established,


MICRO-PERIODIZATION SCHEMES but likely modest

Unclear, but
GENERAL PERIODIZATION DETAILS (ANNUAL) likely overrated

Training VOL, HIT and Well-established


TRAINING INTENSITY DISTRIBUTION (TID)
overall TID likely have
interactive effects

HIGH INTENSITY TRAINING (HIT)

TOTAL FREQUENCY/VOLUME OF TRAINING (VOL)

FIGURE 10.5 Hierarchy of Endurance Training Needs. Source: Seiler and Sjusren 2004.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 63


Evidence/Effect

ou have one isolated TAPER


ing else is done right
TRAINING Heat, altitude, energy,
STIMULI
ENHANCEMENT strength/cross training
Potentially decisive if
ing else is done right
TERRAIN-SPECIFIC
TRAINING

mportant effects, but


and condition specfic TRAINING THE GUT

Not established, LONG- AND SHORT- RANGE PLANNING


but likely modest
HIGH-INTENSITY TRAINING
Unclear, but
likely overrated
BUILDING A TEAM

Well-established DEVELOPED MENTAL SKILLS

ADEQUATE AND PERIODIZED NUTRITION

ADEQUATE REST

TOTAL VOLUME OF WORKLOAD

FIGURE 10.6 Koop’s hierarchy of ultramarathon training needs.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 64


Are you at least 2 months out from your event?

No Yes

Focus on rest, Do you have enough


recovery, and corrective No rest and recovery in
exercises (if needed). your current program?

Do you have time in


No your schedule to add Yes
strength training?

Do you have knowledge on how to


No lift properly or do you have access Yes
to someone who can help?

Will the gains you are looking for by


No incorporating strength training Yes
be greater than those you could
achieve by resting or running more?

Yes

You are a good candidate


for strength training.

FIGURE 11.1 Are you a good candidate for strength training?

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 65

Early 1–5 1–5 90+ sec 3x week


MON TUES WED THURS FRI SAT SUN
5 6 7 8 9 10 11

15 min warm-up, 15 min warm-up,


45 min 60 min 60 min
Rest Day 5 x 3 min RI, 5 x 3 min RI, Rest Day
RecoveryRun EnduranceRun EnduranceRun
3 min RBI, 3 min RBI,
15 min cooldown 15 min cooldown

Strength Day A Strength Day B

FIGURE 11.2 Example training week with two scheduled strength-training workouts.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 66


PART OF TRAINING SETS REPS REST FREQUENCY

Early 1–5 1–5 90+ sec 3x week

Mid 3 8–12 45–60 sec 2–3x week

Late 2–3 10–15 or time-based As needed 1–2x week

TABLE 11.1 Overview of strength-training programming.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 67


MON TUES WED THURS FRI SAT SUN
5 6 7 8 9 10 11

1:30 EnduranceRun 1:30 EnduranceRun 1:30 EnduranceRun


with 5 x 3 min with 5 x 3 min with 5 x 3 min
Rest Day 1:00 RecoveryRun 1:00 RecoveryRun 2:00 EnduranceRun
week RunningIntervals, RunningIntervals, RunningIntervals,
3 min recovery 3 min recovery 3 min recovery
between intervals between intervals between intervals

week 12 13 14 15 16 17 18

1:30 EnduranceRun 1:30 EnduranceRun


with 5 x 3 min with 4 x 3 min
Rest Day 1:00 RecoveryRun 1:00 RecoveryRun RunningIntervals, 1:00 EnduranceRun 2:00 EnduranceRun
RunningIntervals,
3 min recovery 3 min recovery
between intervals between intervals

19 20 21 22 23 24 25

1:30 EnduranceRun
with 4 x 3 min
Rest Day 1:00 RecoveryRun RunningIntervals, 0:45 RecoveryRun 0:45 RecoveryRun 1:00 RecoveryRun 1:00 RecoveryRun
3 min recovery
between intervals

FIGURE 12.1 A RunningIntervals phase where the hardest workouts are the first four.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 68


A MON TUES WED THURS FRI SAT SUN
5 6 7 8 9 10 11

1:45 EnduranceRun 1:45 EnduranceRun 2:00 EnduranceRun


with 2 x 30 min with 2 x 20 min with 2 x 30 min
Rest Day 1:00 RecoveryRun 1:00 RecoveryRun 3:00 EnduranceRun
SteadyStateRun, SteadyStateRun, SteadyStateRun,
5 min recovery 5 min recovery 5 min recovery
between intervals between intervals between intervals

12 13 14 15 16 17 18

1:45 EnduranceRun 1:45 EnduranceRun


with 2 x 30 min with 2 x 20 min 2:00 EnduranceRun
Rest Day 1:00 RecoveryRun 1:00 RecoveryRun with 2 x 20 min 3:30 EnduranceRun
SteadyStateRun, SteadyStateRun,
5 min recovery 5 min recovery SteadyStateRun
between intervals between intervals

19 20 21 22 23 24 25

1:45 EnduranceRun 1:45 EnduranceRun


with 2 x 20 min with 1 x 30 min 1:30 EnduranceRun
Rest Day 1:00 RecoveryRun 1:00 RecoveryRun with 1 x 30 min 4:00 EnduranceRun
SteadyStateRun, SteadyStateRun,
5 min recovery 5 min recovery SteadyStateRun
between intervals between intervals

26 27 28 29 30 31 1

2:00 EnduranceRun
with 2 x 30 min
Rest Day 1:00 RecoveryRun 1:00 RecoveryRun 1:00 RecoveryRun 1:00 RecoveryRun 3:00 EnduranceRun
SteadyStateRun,
5 min recovery
between intervals

B MON TUES WED THURS FRI SAT SUN


5 6 7 8 9 10 11

1:30 EnduranceRun 1:30 EnduranceRun 1:30 EnduranceRun


with 5 x 3 min with 5 x 3 min with 5 x 3 min
Rest Day 1:00 RecoveryRun 1:00 RecoveryRun 2:00 EnduranceRun
RunningIntervals, RunningIntervals, RunningIntervals,
3 min recovery 3 min recovery 3 min recovery
between intervals between intervals between intervals

12 13 14 15 16 17 18

1:30 EnduranceRun 1:30 EnduranceRun


with 5 x 3 min with 4 x 3 min
Rest Day 1:00 RecoveryRun 1:00 RecoveryRun 1:00 RecoveryRun 2:00 EnduranceRun
RunningIntervals, RunningIntervals,
3 min recovery 3 min recovery
between intervals between intervals

19 20 21 22 23 24 25

1:30 EnduranceRun
with 4 x 3 min
Rest Day 1:00 RecoveryRun 0:45 RecoveryRun 0:45 RecoveryRun 1:00 RecoveryRun 1:00 RecoveryRun
RunningIntervals,
3 min recovery
between intervals

FIGURE 12.2 (A) A typical SteadyStateRun phase; (B) a typical RunningInterval phase. Note that the Steady-
StateRun phase is longer and includes less recovery between the workouts than the RunningInterval phase.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 69


MON TUES WED THURS FRI SAT SUN
5 6 7 8 9 10 11

1:30 EnduranceRun 1:30 EnduranceRun 1:30 EnduranceRun 1:30 EnduranceRun


with 3 x 10 min with 3 x 8 min with 3 x 10 min with 3 x 8 min
Rest Day 1:00 RecoveryRun 1:00 RecoveryRun
TempoRun, 5 min TempoRun, 4 min TempoRun, 5 min TempoRun, 4 min
recovery between recovery between recovery between recovery between
intervals intervals intervals intervals

12 13 14 15 16 17 18

1:30 EnduranceRun 1:30 EnduranceRun 1:30 EnduranceRun


with 3 x 10 min with 3 x 8 min with 3 x 8 min
Rest Day 1:00 RecoveryRun 1:00 RecoveryRun 2:00 EnduranceRun
TempoRun, 5 min TempoRun, 4 min TempoRun, 4 min
recovery between recovery between recovery between
intervals intervals intervals

19 20 21 22 23 24 25

1:30 EnduranceRun 1:30 EnduranceRun 1:30 EnduranceRun


with 3 x 8 min with 3 x 8 min with 3 x 8 min
Rest Day 1:00 RecoveryRun 1:00 RecoveryRun 1:00 RecoveryRun
TempoRun, 4 min TempoRun, 4 min TempoRun, 4 min
recovery between recovery between recovery between
intervals intervals intervals

26 27 28 29 30 31 1

1:30 EnduranceRun 1:30 EnduranceRun


with 3 x 12 min with 3 x 10 min
Rest Day 1:00 RecoveryRun 1:00 RecoveryRun 1:00 RecoveryRun 2:00 EnduranceRun
TempoRun, 6 min TempoRun, 5 min
recovery between recovery between
intervals intervals

FIGURE 12.3 A back-to-back-style training plan. There is one additional hard workout, as compared to Figure
12.4. Even in this example, the hardest workouts are still early in the phase.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 70


MON TUES WED THURS FRI SAT SUN
5 6 7 8 9 10 11

1:30 EnduranceRun 1:30 EnduranceRun 1:30 EnduranceRun


with 3 x 10 min with 3 x 8 min with 3 x 10 min
Rest Day 1:00 RecoveryRun 1:00 RecoveryRun 2:00 EnduranceRun
TempoRun, 5 min TempoRun, 4 min TempoRun, 5 min
recovery between recovery between recovery between
intervals intervals intervals

12 13 14 15 16 17 18

1:30 EnduranceRun 1:30 EnduranceRun 1:30 EnduranceRun


with 3 x 10 min with 3 x 8 min with 3 x 10 min
Rest Day 1:00 RecoveryRun 1:00 RecoveryRun 2:00 EnduranceRun
TempoRun, 5 min TempoRun, 4 min TempoRun, 5 min
recovery between recovery between recovery between
intervals intervals intervals

19 20 21 22 23 24 25

1:30 EnduranceRun 1:30 EnduranceRun 1:30 EnduranceRun


with 3 x 8 min with 3 x 8 min with 3 x 8 min
Rest Day 1:00 RecoveryRun 1:00 RecoveryRun 2:00 EnduranceRun
TempoRun, 4 min TempoRun, 4 min TempoRun, 4 min
recovery between recovery between recovery between
intervals intervals intervals

26 27 28 29 30 31 1

1:30 EnduranceRun 1:30 EnduranceRun


with 3 x 12 min with 3 x 10 min
Rest Day 1:00 RecoveryRun 1:00 RecoveryRun 1:00 RecoveryRun 1:00 RecoveryRun
TempoRun, 6 min TempoRun, 5 min
recovery between recovery between
intervals intervals

FIGURE 12.4 A non-back-to-back-style training example. There are only nine hard workouts, as compared to
the ten in the back-to-back style.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 71


FIGURE 12.5 How fitness
(green line) is affected
over time from the appli-
Training cations of training stress
and recovery.
Improvement

Adaptation
Performance
decline
Insufficient
recovery

Recovery
phase
Performance

Time

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 72


Do you need a recovery phase?

Has performance declined


Recovery Phase Yes by 3–8% for 2 out of No
the last 3 workouts?

Have you been feeling


Yes “flat” or “slow” for 3
days in a row?

If HRV, sleep, or
other factors
No indicate fatigue,
move close to “Yes”

Yes Have you been training


hard for > 6 weeks?

No

Keep Training

FIGURE 12.6 Flowchart for determining whether it is time to incorporate a recovery phase.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 73


100 Linear taper
90 Exponential taper (slow decay)
80 Exponential taper (fast decay)
70 Step taper (i.e., reduced training)

60
50
40
30
20
10
0
1 2 3 4 5 6 7 8 9 10 11 12 13 14

Days of taper

FIGURE 12.7 Schematic representation of the different types of tapers. Adapted from Mujika and Padilla 2003.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 74


FIGURE 13.1 (A) Fat and A Fat Carbohydrate
(g/min) (g/min)
carbohydrate oxidation RecoveryRun EnduranceRun SSR TR RI
0.6 4.0
expressed in g/min. (B) Fat
3.5
Fat and carbohydrate 0.5 Carbohydrat
3.0
oxidation represented as
0.4 2.5
a percent of total energy
expenditure (EE). 0.3 2.0
Carbohydrate
(g/min) 1.5
RI
0.2
4.0 1.0
Fat
3.5 0.1 0.5
Carbohydrate
3.0 0.0 0.0
2.5 30 40 50 60 70 80 90

2.0 % VO2 max

1.5 Fat Carbohydrate


B
1.0 (% EE) (% EE)
RecoveryRun EnduranceRun SSR TR RI
0.5 100 100
0.0 90 90
80 80
70 70
60 60
Carbohydrate 50 50
(% EE) 40 40
RI 30 30
100
20 20
90
10 10
80
0 0
70
30 40 50 60 70 80 90
60
50 % VO2 max
40
30
20
10
0

Mechanical Digestion

Chemical Digestion
TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 75

Mechanical Digestion
FIGURE 13.2 The WUT
diagram helps you monitor
your daily hydration status and

W U
the likelihood of dehydration.
A change in two of the three
areas—weight (W), urine color
(U), and thirst (T)—indicates
Very
Likely that you are likely dehydrated.
A change in all three indicates
Likely Likely
that you are very likely to be
dehydrated. Adapted from
Cheuvront and Sawka 2005.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 76

70 kg runner with a 2,000-calorie glycogen tank


Mechanical Digestion FIGURE 13.3 How and
Chemical Digestion where digestion takes
place.
MOUTH

Saliva enzymes

Chewing

STOMACH

Gastric juices and enzymes

Churning

INTESTINES

Absorption across intestinal


walls into bloodstream

Weigh yourself nude right before a run.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 77


RUNNER ASSUMPTIONS 70 kg runner with a 2,000-calorie glycogen tank

INTENSITY ASSUMPTIONS 65% VO2 max, 50/50 carbohydrate/fat use

CALORIE NEEDS 700 cal/hr total, 350 cal/hr carbohydrate

REPLACEMENT
No replacement 150 cal/hr 250 cal/hr
SCENARIO

5.7 hours 10 hours 20 hours

FIGURE 13.4 How long can you run with reasonable assumptions about intensity and caloric replacement?

TRAINING ESSENTIALS FOR ULTRARUNNING: SECONDOsmo Active Hydration: 520 mg Na/liter


EDITION 78
1 Weigh yourself nude right before a run.

2 Go do a one-hour run at EnduranceRun intensity.

3 After the run, strip down, wipe down any sweat, and weigh yourself nude again.

Subtract your end weight from your beginning weight. Convert the weight to ounces (one
4
pound equals 16 ounces). This is your hourly sweat rate in those specific conditions.

Aim to replace ~95–98% (not 100%) of those fluids during a race for those conditions. Why not 100%?
Because in an ultra, weight loss from water stored in fat and carbohydrate are significant and does not
5 need to be replaced. We don’t quite know exactly how much fluid needs to be replaced, we just know
it’s not 100% as some of the fluid loss stems from metabolic processes not related to hydration status.
Replacing 100% of the sweat loss in an ultra can lead to hyponatremia, or low blood sodium.

6 Repeat the test in different conditions. I recommend using steps of 10 degrees Fahrenheit.

FIGURE 13.5 The Sweat Test.

Upwards of 90 g/hr (2:1 glucose to fructose) although such a high level likely unnecessary
TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 79
Osmo Active Hydration: 520 mg Na/liter

Scratch Labs Hydration: 760 mg Na/liter


10
Clif Bar Hydration:
9
500 mg Na/liter
Percentage of athletes

8
7
6
5
4
hy not 100%?
3
t and does not
e just know 2
dration status. 1
m. 0
460 920 1380
mg Na per liter

FIGURE 13.6 Typical sweat sodium concentrations. Adapted from Baker 2017.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 80

ely unnecessary 30–50 g/hr


COSTA ET AL. 2019

CARBOHYDRATE
RECOMMENDATIONS
Upwards of 90 g/hr (2:1 glucose to fructose) although such a high level likely unnecessary

FLUID Provided sufficient fluids/volumes are available, "drink to thirst,” “ad libitum"
RECOMMENDATIONS

SODIUM Avoid excessive sodium supplementation during running. Consume sodium based on food
RECOMMENDATIONS cravings. Do not use highly visible salt losses as a signal for increasing sodium intake.

Use trial and error with foods/fluid quality/quantity to determine what is optimal. Try to
simulate race day (and thus know what foods are available at race) by eating similar
foods/fluids and in similar quantities in training that you will use in race.
Use "B" or "C" races to determine how other contributing factors (travel, weather, pacing,
OTHER competition, stress, changes in normal food availability) influence optimal nutritional
RECOMMENDATIONS strategy.
Consume slightly more early (first 2 hrs) as GI symptoms tend to develop later.
In longer (greater than 8 hrs) races, avoid excess protein, fat, fiber, or FODMAP-heavy
foods; can mouth rinse with carbohydrate beverage in longer events when consuming
enough becomes an issue.

TILLER ET AL. 2019

likely unnecessary CARBOHYDRATE


RECOMMENDATIONS
30–50 g/hr

FLUID 450–750 ml/hr (by drinking every 20 min), greater in hot and humid conditions
RECOMMENDATIONS

um based on food SODIUM > 575 mg/L


odium intake. RECOMMENDATIONS

is optimal. Try to In training: Individualized, periodized, food-first approach. Moderate-to-high carbohydrate


eating similar diet (~ 60% of energy intake, 5–8 g/kg/d) to limit chronic glycogen depletion.
.
Limit carbohydrate before occasional easy sessions and/or moderating daily carbohydrate
, weather, pacing, intake, which may enhance fat oxidative capacity. This may compromise high-intensity
mal nutritional efforts. Also, if doing this, implement with sufficient time to permit adaptations that
OTHER
RECOMMENDATIONS enhance fat oxidative capacity. Protein intakes of ~ 1.6 g/kg/d up to 2.5 g/kg/d may be
p later. warranted during demanding training.

ODMAP-heavy In racing: 5–10 g/hr of protein. Eat (carbohydrate and protein) from variety of sources,
hen consuming more savory foods in longer races. Use progressive gut training and/or low-FODMAP diets
to minimize GI distress. Ketogenic diets and/or ketone esters to improve ultramarathon
performance are not currently evidence based, but further research needed. Strategically
use caffeine in latter stages, particularly with sleep deprivation.

Up to 90 g/hr while
TABLE 13.1 Nutrition recommendations forexercising (ultra in
ultrarunning specific), 6–10literature.
scientific g/kg/d (for endurance athletes, not
ultra specific)
TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 81
ACSM (AMERICAN COLLEGE OF SPORTS MEDICINE) POSITION STATEMENT 2016

CARBOHYDRATE Up to 90 g/hr while exercising (ultra specific), 6–10 g/kg/d (for endurance athletes, not
RECOMMENDATIONS ultra specific)

Drink 5–10 ml/kg in the 2-4 hrs before exercise (pale yellow urine color). Drink enough
FLUID
RECOMMENDATIONS during to limit day’s weight loss to < 2% of body weight. Drink 1.25–1.5 L for every kg of
weight lost after; none of these are specific for ultra-endurance.

SODIUM Keep blood sodium above 135 mmol/L; doesn't say how to achieve it, nor is it ultra specific
RECOMMENDATIONS

OTHER Nitrates improve exercise tolerance, economy, and performance in at least non-elite
RECOMMENDATIONS athletes.

TABLE 13.1 Nutrition recommendations for ultrarunning in scientific literature.

1.5-2.0 g/kg 1.0-1.5 g/kg 0.5-1.0 g/kg 0.25-0.5 g/kg

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 82


INVENTORY FLUID CALORIES SODIUM

athletes, not 1 BoBo Bar


HOUR 1 16 oz water 330 cal 95 mg Na
(peanut butter)

1 GU 16 oz Skratch
rink enough HOUR 2 180 cal 440 mg Na
(vanilla bean) Hydration
r every kg of
1 Clif Bar 16 oz Skratch
HOUR 3 340 cal 560 mg Na
(blueberry crisp) Hydration
it ultra specific
1 Clif Shot 16 oz Skratch
HOUR 4 180 cal 475 mg Na
(razz) Hydration
t non-elite
TOTAL 64 oz 1030 cal 1570 mg Na

200-300 cal/hour 600-800 mg/


TARGET 16-32 oz / hour
(MINUS FIRST HOUR) 32oz fluid

GRADE A B C D F A B C D F A B C D F

Overall Grade A

FIGURE 13.7 A nutrition report card.

25-0.5 g/kg
TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 83
BODY 3-4 HOURS PRIOR 2-3 HOURS PRIOR 1-2 HOURS PRIOR 0-60 MINUTES PRIOR
WEIGHT
(KG) 1.5-2.0 g/kg 1.0-1.5 g/kg 0.5-1.0 g/kg 0.25-0.5 g/kg

55 (121 lb.) 83-110 55-83 28-55 14-28

60 (132 lb.) 90-120 60-90 30-60 15-30

65 (143 lb.) 98-130 65-98 33-65 16-33

70 (154 lb.) 105-140 70-105 35-70 18-35

75 (165 lb.) 113-150 75-113 38-75 19-38

80 (176 lb.) 120-160 80-120 40-80 20-40

85 (187 lb.) 128-170 85-128 43-85 21-43

TABLE 13.2 Carbohydrate recommendations prior to exercise.

-RING FOODS
OUTER
Very low-carb
TRAINING ESSENTIALS FOR ULTRARUNNING: FOO EDITIONC
OND-RINGSECOND 84
SEC DS
an
s

tal
ew

s
oup
Ba
Cash

Y
L’S-E E FOOD
t
nu

nan

UL
e
Mixed

a
B

S
FIGURE 13.8
Runs of <2 hours with or Runs of 2–3 hours with
When a recovery
without intensity intensity or runs >3 hours
0.25-0.5 g/kg drink is useful.

14-28

15-30 Fluid replacement equal to 1.5 Fluid replacement equal to 1.5


times the weight lost coupled times the weight lost coupled
16-33 with 500 mg sodium/liter with 500 mg sodium/liter

18-35

19-38
Recovery beverage Recovery beverage if
20-40 not necessary meal cannot be consumed
within 2 hours
21-43

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 85


Very low-carbohydrate ketogenic diet <50g carbohydrate/day
-RING FOODS
OUTER
Very low-carbo
C
OND-RING FOODS
SEC

an
s

tal
ew
s Low-carbohydr

oup
Ba
Cash

Y
nu
t L’S-E E FOOD

nan
UL

e
Vanilla gel:
Mixed

a
B

S
engineered food that is sweet
High-carbohydr
Koop’s bacon & egg rice ball:
real food that is savory and salty Consensus from
Or
C ho

co
eo

ok gy
co

ec i es Ener Off Target


la
t

hip Turkey sandwich, yogurt, potatoes


co o
ki es er
Oth

FIGURE 14.1 A sample bull’s-eye nutrition strategy.

Low-carbohydrate high-fat Increased fat oxidation, Inability to train and race at higher
or Ketogenic (defined by less sparing
TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND endogenous
EDITION intensities 86
than 50g CHO/day) glucose
Less efficient at transporting
Lower need for exogenous carbohydrates across gut membrane
carbohydrates during
activity Increase risk of bone-stress injuries
from hormonal changes affecting
DIETARY STRATEGY CARBOHYDRATE CONTENT

Very low-carbohydrate ketogenic diet <50g carbohydrate/day

Low-carbohydrate diet 15–30% of calories from carbohydrate

High-carbohydrate diet 60–65% of calories from carbohydrate

Consensus from International Society of Sports Nutrition 60% of calories from carbohydrate

TABLE 14.1 Carbohydrate content of different dietary strategies. Adapted from Burke 2020; Tiller et al. 2019;
Wylie-Rosette 2016.

and race at higher

transporting
cross gut membrane
TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 87
bone-stress injuries
changes affecting
g

ces of food,
s and vegetables
DIETARY STRATEGY ADVANTAGES DISADVANTAGES

Low-carbohydrate high-fat Increased fat oxidation, Inability to train and race at higher
Two-a-day
or Ketogenic (defined by less sparing endogenous intensities
than 50g CHO/day) glucose
Less efficient at transporting
Lower need for exogenous carbohydrates across gut membrane
carbohydrates during Fasted run
activity Increase risk of bone-stress injuries
from hormonal changes affecting
Decreased body fat bone remodeling
percentage
Restricted sources of food,
specifically fruits and vegetables

Can lead to low energy availability

High-carbohydrate low-fat Consistently high training Possible overreliance on


quality carbohydrate as a fuel source

Trains the gut to facilitate


more glucose absorption

Periodized carbohydrates Matches training intensity/ Logistically difficult to implement


duration to substrate needs

Enhanced fat oxidation due to


cellular changes in the muscle

No diminished training quality

TABLE 14.2 Advantages and disadvantages of dietary strategies to manipulate substrate utilization. Adapted
from Burke 2020; Tiller et al. 2019; Wylie-Rosette 2016.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 88


TRAINING
STEP 1 STEP 2 STEP 3 STEP 4
STRATEGY

n and race at higher


Two-a-day Running interval Restrict carbohydrate Second session of Refuel with
session immediately post run 1.5–2-hour EnduranceRun carbohydrate
t transporting performed without fuel post run
across gut membrane
Fasted run Overnight fast EnduranceRun of Refuel with
bone-stress injuries 1.5–2-hour upon waking. carbohydrate
changes affecting Performed without fuel post run
g

ces of food, TABLE 14.3 Training strategies to enhance fat oxidation.


ts and vegetables

energy availability

liance on
s a fuel source

ficult to implement

Low Normal High

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 89


FIGURE 14.2 Effects of RED-S.
Decreased Adapted from Mountjoy et al.
endurance 2018.
performance
Decreased

Low
muscle Increased
injury risk
strength

Normal
High
Decreased Decreased
glycogen training
stores response

RED-S
Impaired
Depression
judgement

Irritability Decreased
coordination
Decreased
concentration

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 90


Natremic States

Low Normal High

Hyponatremic Normonatremic Hypernatremic

Dehydrated Dehydrated and Dehydrated and Dehydrated and


Low

hyponatremic normonatremic hypernatremic


Hydration State

Normal

Euhydrated Euhydrated and Euhydrated and Euhydrated and


hyponatremic normonatremic hypernatremic

Overhydrated and Overhydrated and Overhydrated and


High

Overhydrated
hyponatremic normonatremic hypernatremic

TABLE 14.4 How hydration and natremic states converge.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 91


Mental Skills Training Interventions

Total physiological
capacity

Improvement in
Physiological utilized physiological
Capacity utilized capacity

Improved
mental skills
Mental skills

FIGURE 15.1 How improved mental skills can help you utilize more of your total physiological capacity.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 92


Maximum tolerable exertion
FINISH
Perceived exertion

Mental forecast from evaluation point


Take evaluation, to end of task. The maxium tolerable
make forecast. exertion will be exceeded in this case.

Start of task End of task

FIGURE 15.2 Schematic of the perceived end point interaction.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 93


Maximum tolerable exertion
FINISH
Perceived exertion

Adjust pace to reduce the rise


of rate of perceived exertion.

Start of task End of task

FIGURE 15.3 How an athlete adjusts pacing due to perceived end point interactions.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 94


Maximum tolerable exertion
FINISH
Perceived exertion

Mental forecast from evaluation


point to end of task.
Take evaluation,
make forecast. In this case, the athlete perceives that her perceived exertion
will exceed the maxium tolerable amount. However, the
forecast is taken very early relative to the remainder of the task.

Start of task End of task

FIGURE 15.4 How an athlete can go awry with an early perceived end point interaction forecast.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 95


Maximum tolerable exertion
FINISH
Perceived exertion

Stay in the moment with


constant evaluations.

Start of task End of task

FIGURE 15.5 How staying in the moment avoids inaccurate forecasting.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 96


THINGS TO BE MINDFUL OF THINGS THAT WILL DISTRACT YOU

Rate of perceived exertion Looking at the pace on your watch

Internal confidence Where you are compared to others

Taking things one mile at a time Calculating the distance to the next aid station

TABLE 15.1 An example inventory of attentional cues to be mindful of and what thoughts can be distractive.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 97


Keep pushing

Run your own

Maximize eff
At home, imagery During training, At home, imagery During training,
of training situations imagery of simple of complex race imagery of complex Pole-strike ef
race situations situations race situations

Effort of intervals, Running up a climb Solving puking, blisters, and Solving puking, blisters, and
running smooth, etc. falling behind your pace falling behind your pace

FIGURE 15.6 Sequence of imagery exercises.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 98


IDENTIFY WHAT YOU WANT TO ACHIEVE MATCH SELF-TALK

Keep pushing when the race gets hard “You’ve trained hard enough,” “You’ve got this”

Run your own race “Relax, focus on your effort”

Maximize effort during a training session “Keep pushing, almost there”

Pole-strike effectively “Plant your pole firmly, follow all the way through”

TABLE 15.2 Matching self-talk strategies to what you want to achieve.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 99


THINGS I DO CONSISTENTLY

1 Build Trails Coach Athletes Mentor Coaches Train/Run

FIGURE 15.7 Step one in finding your why.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 100


THINGS I DO CONSISTENTLY

1 Build Trails Coach Athletes Mentor Coaches Train/Run

After I do maintenance When I work with When I mentor coaches, I am a better person
on a trail, it’s in better athletes, I get to they are better, which in after I run. I am a bit
2
shape. If I build a new trail, see them improve. turn benefits their athletes. healthier and fitter and
the entire network is better. can do my job better.

THE COMMON THEME IS IMPROVEMENT OR BETTERMENT

FIGURE 15.8 Step two in finding your why.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 101


Start here

Associative and dissociative focus

Mindfulness

Imagery

Self-talk

FIGURE 15.9 Where to start and how to incorporate mental skills.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 102


FIGURE 16.1 A goal where the challenge
Challenging
is balanced with the affinity for risk.
and achievable

Exceedingly Challenge
achievable, exceeds
not challenging affinity for risk

Affinity for risk Challenge

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 103


FIGURE 16.2 A bigger challenge that is
Challenging
balanced with a larger affinity for risk.
and achievable

Exceedingly Challenge
achievable, exceeds
not challenging affinity for risk

Affinity for risk Challenge

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 104


FIGURE 16.3 An easier challenge that is
balanced with a smaller affinity for risk.
Challenging
and achievable

Exceedingly Challenge
achievable, exceeds
not challenging affinity for risk

Affinity for risk Challenge

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 105


FIGURE 16.4 A bigger challenge that is not
Cha
and llenging balanced with a larger affinity for risk.
achi
Exce evab
edin le
a gl
not chievab y
chal
leng le,
ing
Chal
len
affin ge exce
ity f e
or ri ds
sk
Affinity for risk

Challenge

Min/mi

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 106


FIGURE 16.5 An easy challenge that is
ging le thrown out of balance with a large affinity
llen b
Cha chieva
d a for risk.
an eds
e e xce k
g is
llen or r
Cha finity f
af
y
ingl
x c eed able,
E iev g
ach lengin
c h al Challenge
no t

Affinity for risk

Min/mi Elevation

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 107


Min/mi
13

12

11

10
Finisher
9 Trend line

8
14.8 15.0 15.2 15.4 15.6 15.8

Finish time (hrs)

FIGURE 16.6 Relationship between coefficient of variation (CV) in speed and finish time for the ten fastest fin-
ishers of the Western States 100. The fastest finishers had the lowest variation in speed. Source: Hoffman 2014.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 108

Min/mi Elevation
A Tempo 1 Tempo 2 Tempo 3
Duration: 11:21 Duration: 11:30 Duration: 11:44
Min/mi NGP: 5:58 min/mi NGP: 5:44 min/mi NGP: 5:30 min/mi Elevation

0:00 2,500

5:00 2,000

10:00 1,500

15:00 1,000

20:00 500

25:00 0
0:10:00 0:20:00 0:30:00 0:40:00 0:50:00 1:00:00 1:10:00 1:20:00 1:30:00 1:40:00 1:50:00
Time
NGP Elevation

B
Climb 1 Climb 3 Climb 4
Duration: 17:26 Duration: 8:43 Duration: 57:15
Min/mi NGP: 5:43 min/mi NGP: 5:34 min/mi NGP: 6:17 min/mi Elevation
0:00 2,000

2:00 Climb 2 1,800


Duration: 18:01
4:00 NGP: 5:40 min/mi 1,600

6:00 1,400

8:00 1,200

10:00 1,000

12:00 800

14:00 600

16:00 400

18:00 200
20:00 0
0:30:00 1:00:00 1:30:00 2:00:00 2:30:00 3:00:00 3:30:00 4:00:00 4:30:00 5:00:00 5:30:00 6:00:00
Time
NGP Elevation

FIGURE 16.7 Comparison of Tempo intervals done in (A) in training to (B) the climbs in a race.

Elevation
TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 109
A Athlete has information on distance
400 Athlete has no information on distance
Elevation
360
Power output (W)

320

280

240

200

160

B 220

190
Heart rate (beats/min)

160

130

100

C 20

18

16
RPE

14

12

10
2 4 6 8 10 12 14 16 18 20 22 24 26 28 30
Distance (km)

FIGURE 16.8 A 30K cycling time trial done with information on distance and without. Source: Wingfield 2018.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 110


Forecast will exceed maximum
tolerable exertion, athlete drops out
FINISH

Maximum tolerable exertion Forecast within


tolerable exertion,
athlete finishes
Exertion

Forecasted exertion
Where are you to end of task
now, change in
pacing strategy?

Start of task End of task

FIGURE 16.9 Perceived exertion end point interaction.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 111

Start to aid
station 1
Maximum tolerable exertion for a “tougher” athlete

Maximum tolerable exertion


FINISH
Exertion

Forecasted exertion
Where are you to end of task
now, change in
pacing strategy?

Start of task End of task

FIGURE 16.10 How a “tougher” athlete fares better.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 112

2 gels 1 drink mix in bottle 1 1 salt tab


Start to aid
station 1
100% runners 90–80% 75–70% 57–52% 42%
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 Start
26 statio
“Sunrise” “Sunset” “Sunrise”
24

22 Aid st
Highest dropout rate aid st
20 and slowest pace ~3:30 a.m.
Pace (min/mile)

18

Avg. Pace Aid st


16 aid st

14

12 Aid st
finish
10

8
0 5 10 15 20 25 30

Zeitgeber Time

FIGURE 16.11 When athletes drop out in a 100-mile race. Source: Brager et al. 2020.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 113


-RING FOODS
OUTER
C
OND-RING FOODS
SEC
an
ws

tal

s
sh e

oup
Ba

Y
t

e
RACE SECTION FOOD FLUID SUPPLEMENTS

2 gels 1 drink mix in bottle 1 1 salt tab


Start to aid
station 1 1 drink mix in bottle 2 1 amino acid capsule

2 gels Water in bottle 1 1 salt tab


Aid station 1 to
1 energy bar 1 electrolyte tablet in bottle 2
aid station 2
Coke in aid station

1 pack energy chews 1/2 drink mix,1/2 scoop whey protein in bottle 1 2 salt tabs
Aid station 2 to
1/2 pack energy chews Water in bottle 2
aid station 3
Ginger ale in aid station

Aid station 3 to 2 gels 1/2 drink mix,1/2 Coke in bottle 1 1 salt tab
finish
1 pack energy chews 1 electrolyte tablet in bottle 2 1 amino acid capsule

TABLE 16.1 An overcomplicated nutrition plan.

-RING FOO
TER DS
OU

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 114


ws

na
he
Ba

na c
gy
E n er
-RING FOODS
OUTER
C
OND-RING FOODS
SEC

an
s

tal
ew

oup
Ba
Cash

Y
t L’S-E E FOOD
nu

nan
UL

e
Vanilla gel:
Mixed

a
B

S
engineered food that is sweet

Koop’s bacon & egg rice ball:


real food that is savory and salty
Or
C ho

co
eo

ok gy
co

ec i es Ener Off Target


la
t

hi p Turkey sandwich, yogurt, potatoes


co o
ki es er
Oth

FIGURE 16.12 Example of a bull’s-eye nutrition plan.

TRAINING ESSENTIALS
Start FOR ULTRARUNNING:
to aid station 1 SECOND EDITION 20-30 oz. total 115
100 calories total (1 gel) None
(2 hours) (water)
-RING FOO
TER DS
OU Vanilla gel:
engineered food
that is sweet
BULL’S-EYE
FOODS Koop’s bacon &
egg rice ball:

ws
real food that is
na

he
Ba na c savory and salty
gy
E n er

FIGURE 16.13 Target customization for a shorter, more intense ultra.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 116


RACE SECTION FOOD FLUID SUPPLEMENTS

Start to aid station 1 20-30 oz. total


100 calories total (1 gel) None
(2 hours) (water)

Aid station 1 to aid 400-500 calories total 30-50 oz. total


None
station 1 (2 hours) (gels and prepackaged bar) (water and drink mix)

Aid station 2 to aid 600-750 calories total 50-70 oz. total


1 salt tab
station 3 (3 hours) (rice balls, gels, energy chews) (water and drink mix)

Aid station 3 to 400-500 calories total ~50 oz. total Ginger chews or
finish (2 hours) (gels and prepackaged bar) (water and drink mix) antacid if necessary

TABLE 16.2 A simplified nutrition plan.

Save your
legs for the
last 5 miles!

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 117


45%

40%

35%
Percentage of athletes

30%

25%

20%

15%

10%
ws or
necessary 5%

0%
2001 2002 2003 2004 2005 2006 2007 2008 2009 2010 2011 2012 2013 2014 2015 2016 2017 2018

Ultra 5K Half marathon Marathon 10K

FIGURE 17.1 Percentage of racers competing in multiple races per year. Adapted from Andersen 2020.

Save your
legs for the
The climb to Darwin The last climb up
last 5 miles! This climb normally Easy does
seems to go on forever. to Whitney Portal
has a headwind. Don’t it on the
TRAINING ESSENTIALS FOR ULTRARUNNING:waste
SECOND EDITIONdescent into
your energy
Be patient and don’t get is brutal. Just be 118
ahead of yourself. tough!
fighting it. Power-hike Panamint
if the winds are up. Springs.
AMERICAN RIVER 50

Save your
legs for the
1500 last 5 miles!

1250

1000
These little descents don’t look like much, but take Patience, patience, patience!
them easy here . . . and here.
750

500

250

0
0 5 10 15 20 25 30 35 40 45 50

Distance (miles)
Crew-accessible aid station
Manned aid station

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 119


BADWATER 135
ave your
gs for the
The climb to Darwin The last climb up
t 5 miles! 8000 This climb normally Easy does
seems to go on forever.
has a headwind. Don’t it on the to Whitney Portal
Be patient and don’t get is brutal. Just be
7000 waste your energy descent into
ahead of yourself. tough!
fighting it. Power-hike Panamint
6000 if the winds are up. Springs.

5000 TOWNES PASS

4000

3000

2000

1000

-282
0 15 30 45 60 75 90 105 120 135

Distance (miles)

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 120

Be patient on this
14,048
descent. It is a jeep road If you are moving well here,
HANDIES PEAK
Wasatch saddle and easy to overrun. you will have a good race.
COMRADES MARATHON

Aid stations are located every 2k of the race (43 in total)

UPHILL Highest point

3,000

2,500

2,000

1,500

1,000

500

0
0 15 20 25 30 35 40 45 50 55 60

Distance (miles)

DOWNHILL
Highest point

3,000

2,500

2,000

1,500

1,000

500

0
0 15 20 25 30 35 40 45 50 55 60

Distance (miles)

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 121

The course features gradual climbs and descents on both sides of the loop. You are
constantly climbing and descending, and climbing and descending a gradual grade.
HARDROCK 100

Be patient on this
CLOCKWISE descent. It is a jeep road
14,048
HANDIES PEAK If you are moving well here,
Wasatch saddle and easy to overrun.
14000 you will have a good race.
into Telluride

13000

12000

11000

10000

9000

TELLURIDE
8000

7000
0 10 20 30 40 50 60 70 80 90 100

Distance (miles) Crew-accessible aid station


Manned aid station

COUNTERCLOCKWISE 14,048
HANDIES PEAK Oscar’s Pass and Grant
14000 Swamp Pass are the crux of
Easy does it
the counterclockwise years.
from Pole Creek
13000 to Sherman.

12000

11000
POLE CREEK

10000
OSCAR’S GRANT
PASS SWAMP PASS
9000 SHERMAN

8000

7000
0 10 20 30 40 50 60 70 80 90 100

Distance (miles)
Crew-accessible aid station
Manned aid station

The first section is technical. Save your legs.


JAVELINA JUNDRED

The course features gradual climbs and descents on both sides of the loop. You are
constantly climbing and descending, and climbing and descending a gradual grade.
2600

2400

2200

2000

1800

0
0 10 20 30 40 50 60 70 80 90 100

Distance (miles) Crew-accessible aid station


Manned aid station
JFK 50

The first section is technical. Save your legs.

1750

1500

1250

1000

750
As you transition to the C+O Canal Towpath,
be patient in the first few miles.
500

250

0
0 5 10 15 20 25 30 35 40 45 50

Distance (miles) Crew-accessible aid station


Manned aid station
LAKE SONOMA 50

1300

1200

1100
The consistent ups and downs are If you have been patient on the front half, you
900 the “death by a thousand cuts.” can move well here over the second half.

800 WARM SPRINGS WARM SPRINGS


CREEK CREEK
700

600

500

400
0 5 10 15 20 25 30 35 40 45 50

Distance (miles)
Crew-accessible aid station
Manned aid station
Water-only aid station
LEADVILLE TRAIL 100

12,600
HOPE PASS
Be patient on the
Sheep’s Gulch descent.
12200
Be patient on the
The run around Turquoise Hope Pass descent.
Lake can be crowded. Use this POWERLINE
11600 as an opportunity to be CLIMB
patient and save your legs. This is all relatively Don’t
runnable if you underestimate
have good legs. The Boulevard.
11000

10400

9800

9200
0 10 20 30 40 50 60 70 80 90 100

Distance (miles) Crew-accessible aid station


Manned aid station
TOR DES GÉANTS

Crew-accessible aid station

12000

10000

8000

6000

4000

2000

0
0 10 20 30 40 50 60 70 80 90 100 110 120 130 140 150 160 170 180 190 200 210

Distance (miles)

Take these initial Take some time to alternate hiking


descents easy. and running the later climbs.
Crew-accessible aid station
Manned aid station
UTMB Drinks-only aid station

9,000
8,000
7,000
6,000
5,000
4,000
3,000

0 10 20 30 40 50 60 70 80 90 100

Distance (miles)

CCC

9,000
8,000
7,000
6,000
5,000
4,000
3,000

0 5 10 15 20 25 30 35 40 45 50 55 60

Distance (miles)

TDS

9,000
8,000
7,000
6,000
5,000
4,000
3,000

0 10 20 30 40 50 60 70 80 90 100

Distance (miles)

Beware these two


Easy does it on
descents in Irv’s
the first climb.
Torture Chamber.
VERMONT 100

Take these initial Take some time to alternate hiking


descents easy. and running the later climbs.

2000
Alternate hiking
and running.
1500

1000

500

0
0 10 20 30 40 50 60 70 80 90 100

Distance (miles) Crew-accessible aid station


Manned aid station
Unmanned aid station

Easy does it up
WASATCH FRONT 100

10,500
Beware these two
Easy does it on
descents in Irv’s
9,500 the first climb.
Torture Chamber.

8,500
lternate hiking HOT and exposed!
nd running.
7,500

6,500

5,500

4,500
0 10 20 30 40 50 60 70 80 90 100

Distance (miles) Crew-accessible aid station


Manned aid station
Water-only aid station
WESTERN STATES 100

Easy does it up
the Escarpment.
Take this descent easy;
9,000 save the legs for later.
8,000

7,000

6,000
This section is downhill
and runnable, but still
5,000
take it easy here.
4,000 FORESTHILL This last section looks benign,
but if you have good legs, it
3,000 can make a big difference.

2,000

1,000

0
0 10 20 30 40 50 60 70 80 90 100

Distance (miles) Crew-accessible aid station


Manned aid station

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