Hill Sessions.
The quantity of ascents and descents to be covered during an Ultra Trail event render the total amount of muscular involvement particularly difficult. The ideal method for creating this type of muscular adaptation during the specific stage is that of long hill repeats.
Long hill repeats can be performed with distances between 1 – 3 kilometres, preferably on natural terrain such as forest roads or wide mountain tracks with an incline of between 10-15%. Recovery is active utilising the descent. The number of repeats could be from 4 to 10 depending on the distance and intensity should be comfortably below the anaerobic threshold at approximately 80% of HR Max, or at a pace which allows all of the sessions to be completed at approximately the same pace.
As a variation it is possible to alternate climbs and descents at training pace with either active or passive recovery (in this second case a period equivalent to approximately 35% of the ascent or descent is sufficient).
As mentioned in earlier articles the ability to walk quickly and efficiently on long ascents will be fundamental for the succesful completion of an Ultratrail. Steeper inclines of 20%+ can be utilised as walk repeat sessions in the same manner as for running, with the recovery being an easy run back to the start, or even a hard run following a passive recovery period at the summit. These can be carried out with poles, if these will be used during the race, in order to train the correct walking style and muscle adaptation of the arms and shoulders.
All of the above sessions will have positive training effects on both muscular and neurological adaptations and running skills. Nutrition and hydration can also be experimented during longer sessions, for example 4 x 3km (total of 24km) climbs (2 – 3 hours).
Due to the high level of organic stress these hill sessions should not be repeated more than once a week and should be followed by a recovery or easy MAF day.
Progressive and Interval Tempo Runs.
As has been explained in a previous article the aim of tempo runs is to improve the running tempo or rhythm. Tempo runs have been defined as "comfortably hard" with the heart rate remaining between 85 and 90% of maximum for periods of 40’ up to a maximum of 90’. Only very experienced and fit athletes can confidently carry out tempo runs for the upper range and less developed athletes should remain at a maximum of approximately 60’.
Tempo runs of more than 90’, in which the heart rate remains at these levels would be extremely stressful and difficult to carry out. However there is the possibility to achieve similar adaptations and anaerobic improvement through either the use of a progressive tempo run or an interval tempo run.
A progressive tempo run would start out with the HR at approximately 75% of HR Max, above the aerobic threshold but comfortably below the anaerobic threshold. As the run progresses the HR can be slowly raised through 80% and 85% of HR max to finish at approximately 90% of HR Max.
Another method for a Progressive tempo run would be to divide the alloted time into 3 more or less equal sections. During the first section running effort should be kep in the aerobic range between MAF and the aerobic thereshold, the second section should be run above the aerobic threshold but still comfortably below the anaerobic threshold and the last section at or above the threshold. These sessions can be difficult to perform on particularly hilly terrain due to the HR variation consequent to numerous climbs and descents. A flat or gently rolling terrain would be preferred.
An interval tempo run is easier to perform. A maximum of 3 intervals is to be preferred with each session lasting from 20’ to 40’, whereby each interval has a slightly higher HR target, for example 80% of HR Max, 85% of HR Max and 90% of HR Max. Each session would be separated by an active recovery of between 10’ – 20’. Also here a flat or gently rolling terrain is to be preferred to a hilly terrain.
Similar to hill repeats these are organically stressful training protocols and should be repeated no more than once a week at most. Each session should be followed by either a rest day or an easy aerobic training day.
Training for descending
Descending hills is difficult due to the eccentric muscle contractions consequent to the force of gravity and the applied body weight. During this action muscle fibres are forced to lengthen, causing them to tear. The muscle damage in turn decreases the muscles’ ability to produce force, which slows pace not only on the descents but also on the flat and uphill portions of the race and is the main factor in the development of delayed-onset of muscle soreness (DOMS), which includes an inflammatory response and lasts for a few days while muscle fibres heal.
Eccentric contractions are also unique in that fewer muscle fibres are active compared to other types of muscle contractions, causing the force generated, to be distributed over a smaller area of muscle. A greater force over a smaller area equals greater tension, which causes even more damage. It has also been shown that practicing downhill running can improve running economy and the amount of oxygen consumed to maintain a given pace.Training for descent is therefore just as important as training for up-hills and should form an integral part of a balanced training programme. Similar protocols to those described above in "Hill Sessions" should be used but obviously reversing the direction of running to downhill instead of uphill.
Mental Training
Finishing an Ultra Trail race is not easy due to the muscular, neurological, hydration and nutritional obstacles, which will be found along the path, but one of the most important aspects remains in the mind. It has been suggested that finishing an Ultra Trail is 80% mental and only 20% physical, others suggest a lower importance, however there is no doubt that a strong mind will go a long way in getting you to the finish line.
According to the “Central Governor Theory” of Dr. Tim Noakes et al. the fatigue and desire to terminate physical activity, which we experience during any endurance event, is purely in the mind. It is the mind which firstly limits the amount of muscle recruitment, thereby limiting the amount of blood and consequently oxygen which is needed by the muscle, and then, if we ignore that message and try to push on, creates the sensations of pain and suffering which will force us to desist. “…….fatigue is purely an emotion affected by factors such as motivation and drive, memory of prior activity, and other emotions such as anger and fear.” Tim Noakes in “Challenging Beliefs: Memoirs of a Career”. And the mind does this in its never-ending struggle to maintain a state of homeostasis (the same process which explains the “training effect” and “super compensation” from which we derive the theory of “periodization”). This is not to say that there is not a physical limit to the amount of physical exercise we are able to perform or a limit to the intensity with which this activity is carried out. However, it becomes clear that the mind will attempt to intervene well before we are anywhere near our maximal physical limits. It will not allow us to approach the boundary of catastrophic breakdown.
Therefore if we are able to train ourselves to push through the initial sensations of fatigue, pain and suffering we can gradually accustom the mind to a level of resistance, which is higher than previously supported. Consequently the higher level of activity, which can be maintained before the mind intervenes, the better will be the performance. This ability has been defined as “Resilience” (borrowing a term originally utilised in metallurgy and engineering) by Pietro Trabucchi in his books “Perseverare é Umano” (2012) e “Resisto Dunque Sono (2007).
All of the training sessions that we have examined within the context of Ultra training (Long runs, back to back, long hill repeats and extended tempo runs) have one important aspect in common, that is they are psychologically difficult to carry out successfully. Therefore the more successful we are in carrying out these sessions to the best of our ability, the better will be our development of the mental aspects of training and racing.