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DO YOU WANT TO BE ULTRA?

Marathons are undeniably a phenomenon of unparalleled popularity over the last 30 years

Por Sérgio Santos 17 Jan 2019 6 min leitura

Marathons are undeniably a phenomenon of unparalleled popularity in the last 30 years. Although the distance to be covered is considered by many to be well above the reasonable limit for the human body, the search for even more extreme challenges has also been proliferating a little all over the world.

Races above the Marathon distance, classified as Ultramarathons, are in full expansion and their demand is ever increasing.

More than simply forgetting the possibility of participating in a race of this kind, because those around you consider it "crazy" or because you have many doubts about being able to do it, if you know how to prepare for your first Ultramarathon, your dream can become a reality.

Some useful advice was given in our August 2007 edition when we addressed getting started with off-road "Trail" running, many of which are contested over Ultra distances. Now we will move on to planning in fact, but not before also leaving you with some more practical advice.

Training

Include one day of complete rest per week to give your joints, muscles, and ligaments a break;
Include Cycling in your preparation, which will allow you to do long sessions without the joint strain caused by the impact on the ground from running;
Complete some intermediate-distance preparation races before entering the final competition. Marathons are excellent opportunities;
Do not enter an Ultramarathon without having completed at least 5 Marathons in previous years;
Wait until at least 28-30 years of age before venturing into the distance;
Include a recovery week, such as a significant reduction in training load, at least every 3 weeks;
Include general strength training in the gym 1 or 2 times a week. It will help you strengthen all muscle chains and prevent the appearance of injuries typical of high running volumes, such as sciatic nerve pain. Abdominal, lower back, and lower limb exercises should be the priority;
Perform some stretching exercises after each training session, primarily focused on the back, sciatic nerves, and lower limbs;
Do not perform running training sessions longer than 3:30 hours, except in one or another intermediate preparation race;
After a preparation race lasting longer than 3:30 hours, perform your next long session only after 2 or 3 weeks.

Nutrition / Supplementation / Refueling

Learn to include solid foods in your refueling both during training and in preparation races (energy bars, ripe bananas);
Do not approach your races at the minimum limit of your weight. Ultramarathons are performed in an exclusively aerobic regime, in which fats are the main energy substrate; if you are too thin, you will quickly deplete what can lead you to the finish line;
Include a recovery protein in your supplementation that helps you not lose too much muscle mass with long training. Take daily doses within 15 minutes after each training session;
The daily diet to prepare for this type of competition should be richer in fats and proteins than the diet of a runner of more traditional distances;
Perform all sessions longer than 1:00 hour following the refueling plan you choose for the competition;

Material / Equipment:

For training, choose suitable shoes with plenty of cushioning, and stop using them as soon as their stability or cushioning characteristics are affected;
Do not use the same training shoes for two consecutive sessions. Rotating between training shoes can be the key to injury-free preparation
For racing, you should use shoes with good cushioning. Typical racing shoes, which are very light, should be banned for this type of competition
Use a heart rate monitor in all training sessions and preparation races;
Become self-sufficient in terms of refueling for training. Buy a typical running backpack or a belt to carry liquids, gels, bars;
Use sunglasses, a cap, and sunscreen if you perform sessions in hot conditions;
If you train in the cold, dress more than usual. The training pace is generally slower and the sensations of warming up caused by the effort are less noticeable;

The plan we suggest is aimed at the 100km distance and has a duration of 15 weeks, knowing that it is designed for athletes who already have experience at the Marathon distance and who train regularly. Despite the inherent demands of Ultramarathons and the need for training, we have only considered one training session per day, allowing for greater recovery between sessions and making the training more specific, requiring longer and slower sessions whenever you train.

We divide the Plan into 5 cycles of 3 weeks (Adaptation / Preparatory I / Preparatory II / Preparatory III / Competitive), knowing that in each cycle there is one week considered a recovery week.

All training intensities are suggested based on your Maximum Heart Rate (FCMax.).

To determine your FCMax., perform the following test:

Warm up for 20’ by running;
Perform 4 straight acceleration sprints;
Start a running period in which you gradually increase the speed every 30’’;
After 3-4 minutes, enter the zone with an uphill profile and continue to increase the speed to the maximum you can manage, recording your FCMAx;
This test should be performed for Trained Athletes, following 3 or 4 days of light training, therefore when you are rested.

Now you just need to follow our HR table according to your FCMax.

FC Max.	Z1			Z2			Z3			Z4
150	98	–	113	114	–	120	121	–	128	129	–	135
152	99	–	114	115	–	122	123	–	129	130	–	137
154	100	–	116	117	–	123	124	–	131	132	–	139	140	–	148
156	101	–	117	118	–	125	126	–	133	134	–	140
158	103	–	119	120	–	126	127	–	134	135	–	142
160	104	–	120	121	–	128	129	–	136	137	–	144
162	105	–	122	123	–	130	131	–	138	139	–	146
164	107	–	123	124	–	131	132	–	139	140	–	148
166	108	–	125	126	–	133	134	–	141	142	–	149
168	109	–	126	127	–	134	135	–	143	144	–	151
170	111	–	128	129	–	136	137	–	145	146	–	153
172	112	–	129	130	–	138	139	–	146	147	–	155
174	113	–	131	132	–	139	140	–	148	149	–	157
176	114	–	132	133	–	141	142	–	150	151	–	158
178	116	–	134	135	–	142	143	–	151	152	–	160
180	117	–	135	136	–	144	145	–	153	154	–	162
182	118	–	137	138	–	146	147	–	155	156	–	164
184	120	–	138	139	–	147	148	–	156	157	–	166
186	121	–	140	141	–	149	150	–	158	159	–	167
188	122	–	141	142	–	150	151	–	160	161	–	169
190	124	–	143	144	–	152	153	–	162	163	–	171
192	125	–	144	145	–	154	155	–	163	164	–	173
194	126	–	146	147	–	155	156	–	165	166	–	175
196	127	–	147	148	–	157	158	–	167	168	–	176
198	129	–	149	150	–	158	159	–	168	169	–	178
200	130	–	150	151	–	160	161	–	170	171	–	180

At what pace should I compete?

An Ultramarathon is eminently linked to delaying the onset of fatigue, generally caused by Dehydration+Energy Depletion+Muscle Fatigue. In order to delay this type of symptoms, in addition to dietary care before and during the competition, you should be aware of the importance of the first hours of the competition.

Until half of the expected duration of the race do not exceed your Z2;
If the route has climbs, do not be afraid to walk so as not to exceed and control the recommended HR;
In the last third of the race you can think about entering Z3, if you feel you have enough freshness;
Never Enter Z4, except in the last kilometers if you still have the resources for it;
Test this sequence of intensities in the Training Marathons that are suggested to you;

If you want to know more about Ultramarathons and choose the competition where you want to test your limits, consult the Internet pages below:

www.iau.org.tw

www.ultrarunning.com

www.ultrafondus.fr

www.extremeultrarunning.com

www.runningthroughmountains.com

www.runinlive.com

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