HOW TO PREPARE FOR UTMB
Guidance on how to prepare for ultramarathons.
We’ve all been inspired by the performances at UTMB this weekend after the spectacular wins by Vincent Bouillard and Katie Schide. Here are some notes I put together that might inspire you to enter next year’s lottery.
Introduction
In 2022 I prepared a thread on Twitter about how to prepare for UTMB that was well received. I have shared it each year since then with the intention to help people in their preparation for the race and for any other ultramarathons. Recently, Mikki Williden asked me to talk about these topics on her podcast and we used this thread as a means to guide the discussion.
I have copied the content from that thread below so that it is a readily available resource for everyone to use. I have also added relevant links to newsletters where I have shared research that relates to each topic in italics (note: free subscribers to my newsletter have access to free newsletters from the last three months; paid subscribers have access to all of the archives).
HOW TO PREPARE FOR UTMB
Endurance
UTMB is 170km and will take anywhere from 20 to 40 hours. It is definitely an endurance event and the intensity is low. Building an aerobic base of training is therefore critical. There are two important components to consider.
Weekly training volume
Building an aerobic base takes time and requires plenty of training volume. We know that elite endurance athletes do a lot of volume. Some examples are available in this paper from Stephen Seiler:
Even though most athletes cannot complete that volume of training, it is important to fit in the highest volume you reasonably can given life constraints and physical constraints. For runners, cross-training and commuting can be good sources of extra volume.
Aerobic training has multiple benefits including improving mitochondrial health, improvements in our ability to use lactate, and increased rates of fat oxidation. Important people to follow to learn more about this are Inigo San Millan and Howard Luks.
Related research
Training periodization, intensity distribution, and volume in trained cyclists
The quantification of training load, the training response and the effect on performance
Training intensity distribution, training volume, and periodization models in elite swimmers
Shock weekends
In addition to completing a good amount of weekly volume, we also need to include specific long runs. It's impossible to do the entire race distance in one day which is where shock weekends come in.
Some details on shock weekends from Guillaume Millet:
How much training in a weekend?
It depends if this is your 1st or 4th SWE of the season. Anything from 2 x 6 h to 2 x 10-12 h (can also 3 days in a row).
How far from the race do you plan these? 3,6,9 weeks out?
Minimum 3 weeks before, 4 being probably better.
Related research
Ascents
UTMB includes 10000m of climbing! This means there will be uphills that can be run and uphills that need walking and uphills that will require power-hiking. It's likely that the time spend walking uphill is the largest proportion of the race.
A useful session that I learned from Antoine Guillon is weekly uphill repeats:
8-10 x 100m D+ at 75-78% max heart rate
These sessions are not too intense, provide an uphill and downhill stimulus and can be repeated frequently.
When possible (probably during shock weekends and other long runs) it's very useful to include long climbs that are similar to those in the race. Use race pace (hiking) and use your poles.
Jason Koop wrote and excellent series of articles on using poles:
And you can find information on how to store poles in your pack in my article:
For more information and guidance on uphill running this webinar was excellent:
Related research
Pole walking is faster but not cheaper during steep uphill walking
Uneven but conservative pacing is associated with performance during uphill and downhill running
Descents
What goes up must come down and in UTMB there is equally 10000m of descents. "Destroyed quads" is often a reason given for DNFs and many runners know how badly this can affect their race.
We know the effects on the muscles from downhill running and that the best way to train for it is by running downhill:
Downhill Running: What Are The Effects and How Can We Adapt?
Fortunately, even after one session we can see improvement:
Exercise-induced muscle damage and potential mechanisms for the repeated bout effect
It appears that the repeated bout effect wears off after about 3 weeks so it would be valuable to include descent training every 2-3 weeks.
Another useful training modality is strength training using eccentric-focused movements (more later).
To learn more about downhill training and descents, this webinar was excellent:
Some additional thoughts from replies on twitter:
Related research
Downhill Sections Are Crucial for Performance in Trail Running Ultramarathons
Changes in running economy at different intensities following downhill running
Neuromuscular, biomechanical, and energetic adjustments following repeated bouts of downhill running
The repeated bout effect influences lower-extremity biomechanics during a 30-min downhill run
Durability
I think of durability as being able to handle the vertical, the distance, and the technicity of the terrain. This should be addressed in applying the training mentioned above, but there's always value in adding a little extra security around this area.
I really like this session from Inaki de la Parra to help with durability:
2-3 hr hard hike with lot of up/down: No running. Then immediately after go to asphalt run for 2 hrs and hit some specifics powers ( @strydrunning), HR or paces in the hard rolling surface to get some nice muscular adaptations on top of metabolic ones.
I also think strength training can help. This is where I start for runners:
Jay Johnson: Myrtl
Uphill Athlete: At Home Muscular Endurance Workout with Progression
David Roche: Three-Minute Mountain Legs
Related research
Sleep and Fatigue
UTMB starts in the evening so all runners will go through one night and many will go through more. Sleep deprivation is therefore something important to consider. We know that sleep extension leading into a race can help:
Sleep Extension before Sleep Loss: Effects on Performance and Neuromuscular Function
An extra hour a night for the week leading into the race was beneficial. This should be first priority.
An interesting and new area of research is sleep deprivation training:
Sleep Deprivation Training to Reduce the Negative Effects of Sleep Loss on Endurance Performance
I think it's important to understand that this is a case study and new work so be cautious if you do try it.
To learn more about fatigue, I recommend this excellent resource from Thomas Solomon:
Related research
Altitude
The climbs at UTMB pass over some high points near 3000m. This altitude will affect you and if possible, it's beneficial to prepare for the altitude. The best option is to go on an altitude training camp.
The recommended dose is at 14-18 days at 2000m.
In Europe there are multiple options: Font Romeu, Sierra Nevada, St Moritz, etc. This year Tignes appears very popular with the elite UTMB athletes.
If you can't go on an altitude training camp, and if you can afford it, an altitude tent is the next best option. Follow Gregoire Millet and Santiago Sanz.
Related research
Managing training load
Following all of this advice is important, but it's also very important to consider how our bodies are adapting to the training. I recommend using heart rate variability to help understand the rate of adaptation and to adjust training accordingly. A short measurement each morning is all that is needed.
To learn more about HRV, the best starting point is Marco Altini's guide:
And you can find the HRV4Training app in the app store.
Related research
Training load and acute performance decrements following different training sessions
The quantification of training load, the training response and the effect on performance
Nutrition
Notes and thoughts on nutrition were the most requested responses to this thread. I agree this is critical and a worthwhile area for adding more notes. I will share more content that covers this in the future. For now, I'd guide you to my NUTRITION archives where you can find a whole range of papers with notes and practical takeaways on nutrition.
LESSONS FROM UTMB 2022
My notes from after the race with data on the best athletes training, nutrition, and equipment (coming soon).
Coaching
I have some spots available for coaching. If you’re interested in working with me, please reply to this email or use the contact form on my website.