Tim Wortmann is a sports scientist, trainer and successful trail runner. In 2017, he won the Adamello Ultratrail over 180 kilometers. This year he also has great goals, such as the Tor des Geants. The UVU athlete wants to share his knowledge and experience with everyone: with Tim's Training Tips. In this episode he is talking about training for a long ultramarathon in the mountains.
1. Set a goal & Periodize! My main focus will be on Tor des Geants this year! Of course there will be other races, but my main focus will be on TOR. Periodization is the process of building your running systems one at a time until they accumulate into a peak race performance. For a long and mountainous ultra in summer, this means you might include some speedy training sessions, road running, etc. now with the goal race far away and train more specifically as the season progresses. This also means you might not want to be "too fit" in April with your goal race in September...Again: Train specifically for your goals!
2. Control what you can and let go of what you can't - Work, weather, life in general...it's not always sunny out there! Period! Accept it and try your best on every given day. Moreover, you might call that daily struggle "training" in some weird kind of way! It's all about resilience and in a long ultramarathon you'll face a lot of things you won’t be able to change. Accept & work with everything that's thrown at you!
3. Exercise isn't always sexy! Tummy Problems, Chafing, winter problems like snot...just deal with it and keep running! Problems in training will help you adapt to the competition conditions! Also they'll help you find out what works for you (nutrition, race kit, etc.). You better be ready for all those little things on race day and when you'll be able to figure out some coping strategies in training...lucky you!
4. Consistency is key! "Volume matters, HIIT, hill work, leg turnover, strength training, clean eating...". There are a lot of things you can do in training. And there are a lot of people who will tell you what you should or shouldn't do in training! But there is one thing most coaches agree on: You need to train consistently. This means you might want to squeeze in that 3am run before a long day of work but also avoid overloading so far that you'll get injured in the end. It's a fine line and always depends.
5. Recover well! Knowing when to rest might be the most difficult part of training for us addicted runners! Sometimes it’s hard to listen to our bodies. Perfect weather, upcoming races and travel opportunities could make you ignore that fatigue and taking a day off seems nearly impossible. But ignoring your body’s warning signs will force you to take more days off in the end. Think about consistency. Go with the flow. Be water ;-)