Tomorrow (24/09/19), it’s my turn to set off on the northern traverse with 87.6 km on the program and 6134mD+/7000mD-. Start at 6am.
Suffice to say, it’s going to hurt my legs. It’s by far my longest running distance, so I’m apprehensive to see how my body will react. My preparation went well and I’m in good shape.
Two observations about my « ultra »-oriented preparation that can become major limiting factors:
- I noticed that I was prone to gastro-intestinal problems after 5 hours of effort (like many people). We’ll see if the strategies put in place to limit these risks pay off(I’m preparing an article on the subject).
- The mechanics of brisk hill-walking give me muscle pain in my hip rotators. As I’d never been used to walking before, I didn’t have much time to prepare for this exercise.
To try and reduce the risk of these problems as much as possible, I’ve optimized my diet and hydration as much as possible (article on this to come ????), and I’ve opted for poles to limit the stress on my hip as much as possible! We’ll see if my strategies pay off.
My nutrition and hydration strategies:
- Diet I’m starting from a base of 50g/h of carbohydrates, with mostly purees (sweet potato + honey for optimal carbohydrate assimilation (glucose + fructose)), energy gels (in case of a slump), and energy drink (well diluted with 7% maldodextrin to avoid the sweet taste that quickly disgusts). I’ll also have some salty solids on hand (cheese soufflés and other snacks…) if the rest isn’t enough and hunger strikes.
- Hydration Hydration: I haven’t programmed anything in terms of hydration, but I ‘ll do it to my thirst, as this is the best way to stay properly hydrated(article to come on this subject). From a practical point of view, I plan to carry 400mL/h of energy drink in the morning, increasing to 500-600ml/h in the afternoon depending on the heat.
My race plan in terms of pacing:
In terms of pacing, I’m going to follow the advice in this study(https://www.researchgate.net/publication/333565967_Influence_of_a_slow-start_on_overall_performance_and_running_kinematics_during_6-h_ultramarathon_races).
The authors concluded thata cautious start reduces RPE (perception of effort difficulty) without impacting final performance.
–> Less risk-taking, less suffering, for a similar result. Perfect, and no need to put pressure on yourself!
Choice of intensity Studies have shown thatan intensity below the first ventilatory threshold (SV1) enables a better balance of substrate oxidation, favoring greater utilization of lipids compared to carbohydrates, thus preserving them and delaying the depletion of glycogen reserves in the muscles and liver.
A well-calibrated intensity and a good diet during the race will help stabilize blood sugar levels throughout the ultra, reducing the risk of « crashes ».
My SV1 is around 60% VO2max (the test is a little dated but it’ll do), i.e. around 155 bpm. The choice of intensity will therefore be around 77-82% of FC max, i.e. between 142 and 152 bpm. We’ll see if I stick to the plan ????
In short, the important thing is to enjoy yourself and make the most of this splendid course right by your house. Especially as the weather will be good, what more could you ask for? ????
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