This week I ran my first ever ultramarathon. See here on Strava.

Why?

I’ll be running the Chicago Marathon in October and getting comfortable running above the marathon distance gives me huge confidence.

You can see the run here. 47km around London. I can safely say it was nowhere near as hard as Ironman 70.3 Weymouth I completed in 2022.

If you’re planning to run an ‘ultra’ this year, there’s a few things you should know.

So, what is needed to run an ultramarathon?

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The Main Feature

Leg one: What is an ultramarathon?

An ultramarathon is any footrace longer than the traditional marathon length of 42.195 kilometers (26.219 miles). These races can vary significantly in distance, from anything just beyond the standard marathon length to several hundred miles. Ultramarathons can be either point-to-point races, where runners go from one specific location to another, or timed events, where participants aim to cover as much distance as possible within a given timeframe, such as 24, 48 hours, or even more.

Ultramarathons are held in a variety of terrains and environments, from mountain trails and deserts to forest paths, showcasing the sport's versatility and the endurance and determination of its participants. These events often require runners to deal with a wide range of challenges, including extreme weather conditions, navigation, and self-sufficiency in remote areas. Due to the demanding nature of these races, participants must have significant training, preparation, and mental fortitude.

3 Ultramarathons to add to your bucket list:

1. Your first ultra. Anywhere anytime. Put on trainers and run.

2. Ultra-Trail du Mont-Blanc (UTMB)

3. The Speed Project

Ultra-Trail du Mont-Blanc (UTMB)

The Ultra-Trail du Mont-Blanc (UTMB) Mont-Blanc is one of the most prestigious and renowned ultramarathon events in the world. It takes place in the Alps, traversing through France, Italy, and Switzerland, and offers a unique and challenging course that covers approximately 171 kilometers (about 106 miles) with a total elevation gain of around 10,000 meters (about 32,800 feet).

The UTMB is more than just a race; it's a week-long festival of ultra-trail running that includes several other races catering to different levels of distance and difficulty. These include the CCC (Courmayeur-Champex-Chamonix), TDS (Sur les Traces des Ducs de Savoie), OCC (Orsières-Champex-Chamonix), and the PTL (La Petite Trotte à Léon), among others. Each race offers a unique experience through the beautiful landscapes of the Mont-Blanc massif.

The UTMB Mont-Blanc attracts thousands of runners from around the world every year, making it a highly competitive event. Runners must qualify by earning points in other ultramarathon events and participate in a lottery system due to the high demand for entries. The race is renowned not only for its physical demands but also for the spectacular scenery, the camaraderie among runners, and the incredible support from spectators along the route. Completing the UTMB is considered a significant achievement in the ultrarunning community.

The Speed Project

The Speed Project is an unsanctioned, ultra-distance relay race that covers approximately 550 kilometers (about 340 miles) from the Santa Monica Pier in Los Angeles to the welcome sign in Las Vegas. Unlike traditional races, The Speed Project does not have a set course; teams are free to choose their own route between the start and finish points, making strategic route planning a critical component of the race.

This event typically involves teams of 4 to 6 runners, although variations exist, including solo attempts. The race emphasizes self-sufficiency, teamwork, and endurance, as teams navigate through the desert, facing challenging conditions and extreme temperatures, both day and night. Support vehicles accompany the runners, providing logistical support, navigation, and encouragement.

The Speed Project attracts a diverse group of participants, from elite athletes to enthusiastic amateurs, all drawn to the challenge of pushing their limits in a unique and demanding environment. The race has gained a cult following in the running community for its grassroots ethos, the camaraderie it fosters among participants, and the sheer physical and mental challenge it presents.

Since its inception in 2014, The Speed Project has grown in popularity, evolving into a global phenomenon with satellite races and events inspired by the original LA to Vegas relay. It represents not just a physical challenge, but a test of strategy, teamwork, and determination, embodying the spirit of adventure and the love of running.

T-1: Mental Preparation

Leg 2: How to train for your first ultra marathon

Depending on your ultramarathon you will need to consider specific training. Last year William Goodge ran 3,000 miles across America in 55 days. Currently Russ Cook is running the entire length of Africa. I ran 47km in London. They are all different challenges.

At the heart of optimizing endurance lies the comprehension of heart rate zones. These zones segment exercise intensities to align with specific physiological responses and training objectives. By providing a structured approach, heart rate zones enable individuals to fine-tune their training routines.

Zone 1, operating at low intensity, sets the stage for more demanding efforts by enhancing blood flow. In contrast, Zone 2 training, performed at 60-70% of an individual's maximum heart rate, holds particular significance. It serves as a cornerstone for cultivating aerobic capacity and endurance. The physiological adaptations induced by Zone 2 training encompass an array of benefits.

This training stimulates the growth of capillaries, ensuring an amplified supply of oxygenated blood to active muscles. Consequently, mitochondrial density escalates, optimizing the utilization of oxygen to produce energy. Moreover, Zone 2 training predominantly engages slow-twitch muscle fibers, contributing to improved muscular endurance and efficient energy utilization.

Here’s a short guide breaking down training for an ultra marathon:

Training for an ultramarathon involves a comprehensive approach that not only focuses on increasing mileage but also incorporates strength training, nutrition, mental preparation, and recovery strategies. Here's a broad outline of what the best training for an ultramarathon might include:

1. Gradually Increase Mileage

• Long Runs: Gradually increase the length of your longest run to get your body accustomed to the distance. Incorporate back-to-back long runs on weekends to simulate race conditions without overloading any single day.

• Volume: Increase your weekly running volume safely, aiming for a gradual increase over 8-12 weeks to avoid injury.

2. Incorporate Varied Terrain

• Train on terrain similar to your target race, including trails, hills, and technical sections. This helps improve your agility, balance, and strength in race-specific conditions.

• Naturally if you’re taking on UTMB or any serious terrain you need to prepare for it effectively

3. Strength and Conditioning

• Include strength training exercises 2-3 times per week to build muscle endurance and prevent injuries. Focus on core strength, as well as leg and upper body strength.

• Consider exercises like squats and deadlifts to really work on your core leg muscles which support crucial ligaments & tendons.

4. Cross-Training

• Engage in non-running activities such as cycling, swimming, or hiking. These can help improve cardiovascular fitness while reducing the risk of overuse injuries.

• If you combine your training with cross-fit or HYROX training

5. Nutrition and Hydration

• Practice your nutrition and hydration strategy during long runs. Learn what food and fluids your body tolerates well.

• Understand the importance of electrolyte balance and energy intake for endurance events.

6. Mental Preparation

• Ultrarunning is as much a mental challenge as a physical one. Practice mental strategies like visualisation, positive self-talk, and breaking the race into manageable segments.

• Experience with fatigue management and night running can also be beneficial.

7. Recovery

• Prioritize rest and recovery. Ensure you're getting enough sleep and consider incorporating active recovery days, massage, foam rolling, or yoga.

• Listen to your body and be willing to adjust your training plan based on how you're feeling.

8. Simulation and Specificity

• Simulate race conditions as closely as possible, including nutrition, gear, and pacing strategies.

• If possible, train at the same time of day as your race and in similar weather conditions.

9. Build a Support System

• Having a network of support from family, friends, or a running community can provide motivation and advice.

10. Professional Guidance

• Consider hiring a coach or joining a running group specialized in ultramarathons. They can provide personalized training plans, advice, and motivation.

Training for an ultramarathon is a significant commitment that requires careful planning and dedication. It's important to listen to your body and adjust your training as needed to prevent injuries and ensure you arrive at the start line ready to perform your best.

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Leg 3: How to fuel for your ultramarathon

Fuelling for an ultramarathon is a nuanced strategy that hinges on the intricate balance of macronutrients to optimize energy storage, utilization, and recovery. This process, deeply rooted in the science of sports nutrition, involves:

• Strategic carbohydrate loading

• Precise pre-race nutrition

• Meticulously planned intake during the race.

Carb Loading the Week Prior

The principle behind carbohydrate loading is to maximize muscle glycogen stores, the primary energy source during prolonged endurance activities. Glycogen synthesis involves the enzyme glycogen synthase, which plays a critical role in converting glucose to glycogen for storage in muscles and the liver. The process is upregulated by insulin, a hormone released in response to elevated blood glucose levels, typically after consuming carbohydrate-rich foods.

Scientifically, the strategy to enhance glycogen storage capacity involves a period of depletion followed by a phase of high carbohydrate intake. Initially, a few days of low-carbohydrate intake combined with continued training can deplete glycogen stores. Subsequently, shifting to a high-carbohydrate diet (8-10 grams of carbohydrates per kilogram of body weight) while tapering exercise intensity and volume leads to supercompensation of glycogen stores. This method exploits the body's adaptive mechanisms, resulting in glycogen levels that exceed the usual maximum storage capacity.

Pre-Workout Nutrition

The science of pre-workout nutrition for an ultramarathon centers around optimizing glycogen stores and ensuring stable blood glucose levels at the onset of the race. Consuming a meal rich in low glycemic index (GI) carbohydrates 2-4 hours before the event provides a sustained release of glucose into the bloodstream, thanks to the slower digestion and absorption rates of these foods. This steady supply of glucose is crucial for maintaining blood glucose levels, especially in the initial stages of the race when muscle glycogen is the primary energy source.

Incorporating a moderate amount of protein in the pre-race meal can aid in reducing muscle damage and promoting recovery. Amino acids from protein can also serve as an alternative fuel source, particularly in the later stages of the race when glycogen stores are depleted. The inclusion of a small amount of fat can further slow gastric emptying, extending the duration of energy supply from the meal.

Hydration

At the cellular level, hydration is crucial for maintaining osmotic balance and ensuring proper cellular function. Water moves across cell membranes through osmosis, a process driven by the concentration gradient of electrolytes, primarily sodium and potassium. This movement is critical for maintaining cell volume and integrity, which directly impacts muscle function and overall physical performance.

The body's hydration status is tightly regulated by hormones such as vasopressin (antidiuretic hormone, ADH) and aldosterone. Vasopressin is released by the pituitary gland in response to increased plasma osmolality (a measure of solute concentration in the blood) or decreased blood volume. It acts on the kidneys to reduce urine output, conserving water. Aldosterone, secreted by the adrenal cortex, regulates sodium and potassium balance by increasing sodium reabsorption (and thus water retention) in the kidneys. Together, these hormones adjust fluid balance, ensuring that pre-race hydration strategies support optimal physiological function.

Glycogen storage and hydration are interrelated, as glycogen is stored with water at a ratio of approximately 1:3 grams. This means that carbohydrate loading not only boosts energy reserves but also enhances water storage, contributing to improved hydration status. Therefore, effective pre-race carb loading can have the dual benefit of maximizing energy stores and ensuring adequate cellular hydration.

In practical terms, athletes might aim to consume 5-7 ml/kg of body weight of fluids with electrolytes 4 hours before the event, allowing time for absorption and excretion of excess water. If urine is dark or there's little urine production, an additional 3-5 ml/kg may be consumed about 2 hours before the race. This approach ensures that athletes are adequately hydrated but not overhydrated, optimizing blood volume for endurance performance while minimizing the risk of gastrointestinal discomfort or the need for excessive urination during the race.

In summary, the science of pre-workout hydration for ultramarathons involves a sophisticated understanding of cellular biology, endocrinology, and nutrition. By applying these principles, athletes can optimize their hydration status, supporting peak performance and endurance in the demanding conditions of an ultramarathon.

During the Race

During an ultramarathon, the body's energy demands exceed the available glycogen stores, necessitating the utilization of fat as an alternative energy source. The shift from glycogen to fat metabolism is mediated by the enzyme hormone-sensitive lipase (HSL), which facilitates the breakdown of stored triglycerides into free fatty acids (FFAs) for energy. However, fat metabolism is less efficient than glycogen, highlighting the importance of carbohydrate intake during the race to maintain optimal performance.

The recommendation to consume 30-60 grams of carbohydrates per hour is based on the maximum absorption rates of glucose and fructose through their respective transporters, SGLT1 and GLUT5, in the small intestine. Consuming a combination of glucose and fructose can enhance total carbohydrate oxidation rates, as they are absorbed via different mechanisms, thereby reducing gastrointestinal distress and optimizing energy delivery.

Electrolyte management, particularly sodium, is critical during the race to maintain fluid balance, nerve function, and muscle contraction. Sodium loss through sweat must be compensated with intake during the race to prevent hyponatremia. The balance between water and electrolyte intake is crucial; excessive water consumption without adequate sodium can dilute plasma sodium concentration, leading to hyponatremia, while insufficient hydration can lead to dehydration and decreased performance.

So that’s how to train for an ultramathon.

Coaches Corner

Workout of the Week: 2-Hour Ultramarathon Trail Prep with Elevation and Heart Rate Focus

Preparing for an ultramarathon requires a multifaceted approach, especially when time is limited. A 2-hour workout can effectively target key areas such as cardiovascular endurance, elevation adaptation, and energy management through strategic heart rate zone training. This session is designed to maximize your training efficiency, focusing on trail running with elevation changes to simulate ultramarathon conditions.

Understanding Heart Rate Zones:

• Zone 1 (50-60% of Max HR): Ideal for warm-ups and cool-downs, promoting recovery and blood flow.

• Zone 2 (60-70% of Max HR): The aerobic zone, where you can sustain effort for long periods, perfect for endurance training.

• Zone 3 (70-80% of Max HR): This moderate intensity zone improves aerobic capacity and fat burning.

• Zone 4 (80-90% of Max HR): High intensity, enhancing cardiovascular strength and speed, suitable for short, sharp hill climbs.

• Zone 5 (90-100% of Max HR): Maximum effort, used sparingly for the most challenging parts of your workout.

Workout Structure:

Minutes 0-15: Warm-Up

• Begin in Zone 1, gradually transitioning to Zone 2.

• Focus on light jogging on flat or gently rolling terrain, preparing your muscles and cardiovascular system for the workout.

Focus: Gentle preparation and muscle activation.

Minutes 15-45: Aerobic Base Building

• Settle into Zone 2, maintaining a comfortable, steady pace.

• Choose a route with mild to moderate elevation to start simulating race conditions without overexertion.

Focus: Enhancing endurance and aerobic efficiency.

Minutes 45-75: Elevation and Strength Work

• Introduce more significant elevation changes, aiming to maintain Zone 3 on ascents.

• On steeper sections, allow your heart rate to push into Zone 4, challenging your strength and stamina.

Focus: Building power and improving elevation gain management.

Minutes 75-105: Tempo Efforts with Recovery

• Alternate between 5 minutes in Zone 4 during climbs or faster flat sections and 5 minutes of recovery in Zone 2.

• This segment tests your ability to recover while maintaining a higher intensity effort.

Focus: Enhancing cardiovascular strength and recovery efficiency.

Minutes 105-120: Cool Down

• Gradually reduce your effort to Zone 2 and then to Zone 1.

• Focus on easy jogging or walking, especially on downhill or flat terrain, to facilitate recovery.

Focus: Aiding muscle recovery and ensuring a smooth transition out of the workout.

Additional Tips:

• Hydration and Nutrition: Even in a 2-hour workout, staying hydrated and consuming easily digestible carbohydrates is crucial. Consider a hydration pack and energy gels or chews.

• Pacing and Monitoring: Use a heart rate monitor to stay within the targeted zones, adjusting your pace based on heart rate rather than speed.

• Flexibility: Be prepared to adjust your effort based on terrain and how you feel. Listening to your body is key to preventing overtraining and injury.

This 2-hour workout is strategically designed to address the critical components of ultramarathon preparation within a condensed timeframe. By focusing on heart rate zones and incorporating elevation work, you'll efficiently build endurance, strength, and the ability to manage varying intensities, setting a solid foundation for ultramarathon success.