As you read these lines, there is a good chance that you are in full preparation or in the last straight line before your goal for the year (hello UTMB and Diag!). If you are used to succeeding in your big events, the weeks to come should not be a problem for you. Conversely, if you are a novice or if your last race went wrong, this article is for you.
A perfect run is rare, and I don't have a recipe for guaranteeing you a hitch-free feat or effort. But very often, the simple fact of anticipating, minimizing risks and managing problems as well as possible is a guarantee of great success. And in this area, it is never too late to do well. Even if your goal is only 3 weeks away, you can still optimize something.In the lines that follow you will find some ways to present yourself in the best possible conditions on the starting line, and to help you better manage the unexpected once the clock has started.
Practice enough
In a 2011 study, Hoffman and Fogard sought to assess what factors impacted the performance of ultra runners over two 100-mile races (the 2009 Western States and Vermont 100 Miles). The study was conducted through questionnaires before and after the races. The results, in the image below, show which problems were encountered by trail runners and in what proportions. Distinction made between finishers and non-finishers ( see Table 1) .
Surprisingly, “poorly trained” was only mentioned by a relatively small proportion of athletes. However, it is not illogical to say that if a runner suffers from digestive problems, blisters, has cramps or cannot finish because he is too tired, he is in pain or not. sufficiently trained. Don't misunderstand me: finishing a race exhausted by what you've given your all is logical and expected if you've decided to go for a place or a personal best. But if it is a cause of abandonment or poor performance, it is either that you did not have the level of your expectations, or that you badly managed your race. Same for digestive disorders and blisters.I will return to some of these points later. For now, keep in mind that the best way to ensure a good race is to practice enough. Because it will allow you to regularly put yourself in a situation, to gain endurance and resistance, to test and validate many things, to see what works and does not work for you.Table 2 below shows you what volume of training seems minimal to me to finish a race in good conditions and having fun. Note that I am only talking here about the specific phase, which will come after a more general phase that is also well conducted.
These indications are only… indications based on my experience. They must obviously be adapted to your personal experience, in particular on the duration of this phase specific to your race. The thing that remains certain is that each distance can be associated with a minimum hourly volume to be respected. If you know in advance that you won't have time to train, don't count on a miracle on race day. Then choose a shorter race where you are more likely to succeed and have a good time.
Train your stomach
I have already addressed this point in a previous article but given its importance, I could not fail to remind you here. Because no matter how well trained you are, if after a while you can't swallow anything or you start vomiting everything you eat and drink, you won't get very far at best and not very far at worst. And this is all the more true as the duration of effort increases.Don't expect little digestive issues you'll have in training to magically disappear during your run, either. First, because magic doesn't exist. And two, because if you end your test sessions with nausea or the need to stop behind a bush every 10 minutes, there's no reason for it to be any different when you hang up your bib.So you have no choice, you have to train your digestive tract. The good news is that it's relatively easy to do. The most complicated thing is often to stick to this particular workout, at least once a week (two if possible) before your goal.To start, you will need to determine your water and energy needs. For water, try to make up about 90%-95% of what you lose through sweat. For example, if you sweat 1 liter per hour, plan on 900ml-950ml, always per hour, on the day of your race. For energy, I generally advise starting with an intake of 250 kcal per hour (to be adapted to your needs of course).Once these values are established, follow the indications of the image below. I start from the principle of who can do more can do less. This is why you will try to exceed your planned quantities in the race during weeks -4 to -2 (see Table 3).
I repeat myself one last time (afterwards I can't do anything for you), practice drinking and eating! Your body will learn to absorb and digest quantities that might seem huge to you at first sight and it won't play tricks on you on D-Day.
Tame the heat
Heat is my obsession. I hate that. As I write these lines, the first heat wave of 2022 is hitting France and I can assure you that my training is far from wonderful. Nor pleasant.But I tell myself that it's a blessing in disguise for the rest of the season because if there is another parameter that we now know how to train, it is this one. Indeed, voluntarily and regularly exposing yourself to heat leads to adaptations that allow you to better endure it. In detail, here's what's going on:- Increase in sweating and at the same time decrease in the amount of lost electrolytes, especially sodium.- Decreased internal and skin temperature. - Lower heart rate during exercise (return to what it is under normal temperatures).- Reduction in the energy cost of the effort.When you add up all these parameters, you get the most important adaptation of all, that of better withstanding the heat during your run. And what is most interesting is that acclimatization (and not acclimatization as we usually say) takes place quickly. Most of the work is done in 6-7 days and is at its peak in 10-14 days.There are several ways to acclimatize to the heat. Some more practical than others. The first is obviously to train when it's hot. But as it takes about 2 weeks of ideal conditions (understand training under at least 35 or even 40°C), this is on the one hand not always possible given the weather, and on the other hand not necessarily recommended. for good training quality. Indeed, you will not be able to be as efficient in the heat wave as with milder temperatures.Another method, the one I recommend, is to combine the effects of training and artificial heat (hot bath or sauna). Here's what it looks like in practice. You will need about 10 consecutive days to maximize heat adaptations. Also, when it comes to knowing when to start your acclimatization, know that you will lose approximately 2.5% of your adaptations for each day without heat exposure 48 hours after the end of your protocol. The good news is that you can counter this with a booster shot every 3 days. This will allow you to plan your calendar backwards and organize yourself for your training, your trips to the race venue and of course your personal life.The protocol itself is quite simple. Acclimatization only through a sauna or a hot bath requires spending between 45' and 60' cooking (or simmering). It's hard on the body and very long because I remind you, you have to do it every day for 10 consecutive days. On the other hand, training before your sauna (70°-90°) or your hot bath (40°-42°) will allow you to reduce this duration to 15'-30' maximum. What ? Quite simply by taking advantage of an already high body temperature thanks to your training. A kind of warm-up in a way. You can therefore choose the ideal time of day to do good training and also benefit from optimal acclimatization to the heat. Of course, be sure to drink a lot during the duration of your protocol.It remains to find a sauna if you do not have a bathtub at home. For this, see with the nearest gym. If you are not already a subscriber, you will likely be able to negotiate a discounted subscription rate for the duration of your protocol.
Prepare your feet
Although rarely a cause for abandonment, foot blisters can quickly ruin your life during your run. They are the result of friction between the foot, the sock and the shoe. It therefore makes sense to pay attention to these three components.The feet to start. As often, the best prevention is training. The more time you spend on your feet, the stronger they will get. Even so, hours and hours of running may not be enough to immunize you against blisters. The few tips that follow may help you boost the resistance of your feet:- Apply tanning products during the three weeks preceding your race. For example, the Akiléine brand TANO is generally recognized as effective. It works in combination with NOK from the same manufacturer, an anti-heating ointment that is now well known. The skin of your feet will emerge both more supple and more resistant. - Pay special attention to your fingernails . Cut the short ones, respecting the roundness of the toe and do not hesitate to soften them by filing them on the top. Shocks and friction against the shoe will then be reduced.- Protect sensitive areas with elastoplast type adhesive tape. But it's a double-edged sword: if a blister still manages to form under the tape and you have to peel it off to treat it, you risk tearing everything out.- See a pedicurist before your goal: he will know how to remove calluses and excessive horn clusters. There is nothing worse to treat than a huge blister protected by a thick layer of horn.The socks you use will also be important.- They must absolutely not retain moisture (no cotton!) and be snug, to avoid friction. - Try finger socks , like those made for the Vibram Five Fingers. Weird feelings the first few times, but at least your toes won't be rubbing together anymore.- Boric acid absorbs moisture: sprinkle a little in your socks.- And if possible, avoid puddles while running !Finally the shoes: - The longer the distance, the more comfort becomes essential . Nothing should bother you. If so, look for another model. - Your shoes will also have to wick away moisture as quickly as possible, so unless you really need them, avoid waterproof models. They're certainly great at keeping water out, but once it's in, it stays there for a long time. And they also have the disadvantage of keeping you warmer. - The foot swells on exertion.But inflating does not mean stretching out. You do not take a size every 100kms. So there's no need to buy a model with two or three sizes more, your foot would just wander around in the shoe. You have two options to solve this problem. Either actually take a half or a size more (no more), or turn to brands that offer several shoe widths and/or a larger “toe box” (the space around the toes).Unfortunately, once a bulb is there, you'll drag it to the finish. It will then be necessary to deal with it by trying to minimize the discomfort and above all to prevent it from spreading. That's why it's better to take 5 minutes to take care of your feet at the slightest sign of overheating (unless of course you're only a stone's throw from the finish).Here, the solutions are numerous. From Nok spread to eosin piercing/filling, there are plenty of ways to do it that would take too long to detail here. The web is full of very well-made tutorials to help you find what will suit you best depending on the situation. Last recommendation: train in advance, don't wait for the 100th kilometer of your ultra, at night in the rain, to test your anti-blister kit...
Your support
Seeing family and friends at each ravito is always good. Your loved ones are part of your adventure, all year round, and it's the big day for them too. They want to help you, comfort you, make sure you don't miss anything, are there for you at any time of the day or night. It is therefore also a test for them. Thus, a good assistance is prepared. Here's how.
Runner side:
- Choose the members of your audience carefully. Family or good friends aren't always the best idea (although in fact they're often the preferred solution). An assistant must have enough emotional detachment to remain lucid in difficult or euphoric times.- Explain clearly in advance what your objectives are : just to finish, to make a place or a time, etc. Your assistants will then know how to approach things, either in a soft and comforting way, or by being more energetic and not hesitating to kick you in the butt (with love of course) if necessary.- Give a precise list of what you eat or not and what you must put back in your bag at the various aid stations. Also, be sure to explain things well to your assistants. What is obvious to you may not be obvious to them, especially when they are not runners themselves.- Always be pleasant and grateful to your assistance (as with the volunteers of the race): it is you who have chosen to do this race, not them!
Support side:
- Study the rules of the race carefully with your runner, so as not to risk disqualification. Remember what happened to Xavier Thévenard on the Hardrock in 2018.- Study the route and the roads to follow to get to the aid stations. Anticipate traffic jams or additional walking times, so you don't arrive too late...- Réfléchissez à la place du coureur. Plus l’effort se prolonge, plus sa lucidité s’amenuise. Si avant la course, votre trailer vous a dit que le saucisson lui donne mal au ventre, et qu’il en demande à un ravitaillement, ce sera à vous de lui dire non. Suivez le plan donné par le coureur mais aidez-le à en sortir si les choses tournent mal (voir paragraphe suivant).- Veillez à la sécurité du coureur avant tout. S’il ne s’agit pas de s’affoler à la moindre ampoule ou au premiers signes de fatigue, vous serez peut-être amené un jour à convaincre votre traileur de se préserver, voire d’abandonner. Cela doit être discuté avant la course, pour que les deux parties soient bien au clair sur les limites à ne pas franchir.
Gardez la tête froide
« Contre moi, tout le monde avait un plan. Jusqu’à ce que je leur mette une première droite »Mike TysonLe trail n’est pas de la boxe, mais vous saisissez l’idée. Partez toujours du principe que même si vous avez tout planifié et que vous êtes dans la forme de votre vie, il se passera probablement quelque chose d’imprévu. Et plus la distance sera longue, plus cette probabilité se rapprochera des 100%. Il est donc très important de savoir comment réagir quand les choses se mettent à dérailler.Plutôt qu’un long discours, regardez l’image ci-dessous. J’en ai emprunté l’idée au coach Jason Koop, auteur du livre Training Essentials for Ultrarunning.
Chaque étape de l’acronyme a son importance. En particulier la première. Quand quelque chose commence à aller de travers, ne faites pas l’autruche en attendant que ça passe tout seul. Acceptez-le. Plus tôt vous reconnaîtrez le problème et l’accepterez (ce qui peut vouloir dire mettre son objectif entre parenthèses le temps de le régler), plus vous aurez de chances de vous en sortir et de bien finir votre course.Puis passez aux étapes suivantes. Vos réactions face aux différents problèmes possibles seront liées à votre propre expérience ou à ce que vous aurez lu ou entendu de la part d’autres coureurs, coaches, etc. Il est impossible de lister ici tout ce qu’il peut vous arriver en course, même si j’ai parlé plus haut des soucis les plus fréquents. Retenez simplement qu’à un problème correspond souvent une solution. Et que s’il est bien beau d’identifier et de savoir traiter ce problème, le plus important est de FAIRE ce que vous savez être bon. Même si cela doit vous faire perdre des places, des minutes ou même des heures.世界坦荡，没有羁绊。身于山野，寂寞和自由，都很好。我在迪拜加东冈微信号dingshequ
