Ultra Trail : Key factors of performance

ULTRA TRAIL : KEY FACTORS OF PERFORMANCE

BY THE WTS COACHES

The Coaching Company (http://www.wts.fr)
Jean-Batiste Wiroth, Rachid El Morabity’s coach (https://www.facebook.com/elmorabityofficial/)

Being effective during a high mountain trail is fairly simple and can be summed up in two abilities

Running fast
Running a long time

More seriously the first of these two abilities can be replaced by a VMA (Vitesse Maximale Aerobie) index and the second by a staying power index

VMA is the effort you can keep up for six minutes. In this case there are three VMAs : an upward VMA (depending on the runner’s capacity, the slope and the type of ground) a classical VMA (on flat ground) and a downward effort (not qualified as VMA because our aerobic system is not working at its full capacity). The ideal runner in this case will be able to run on all grounds.

Staying power index means to what extent the runner will be able to maintain a high VMA index throughout his running. It is interesting to note that women runners are generally more effective in terms of physical and mental endurance than their masculine counterparts. (see our article “Women trailers” http://www.wts.fr/trail-feminin/).

This index will require different psychological qualities, depending on the ground :

Running upwards, it is mainly a question of energy-giving : as long as proper food is given it feeds the body and allows a good upward pace, providing one doesn’t burn ones glycogen reserves during the first two hours by running too fast. It is quite normal to slow down slightly as you go up.
Running downwards, it is a question of muscles. “Breaking” contractions of the quadriceps is devastating for the muscles. If the runner is not sufficiently trained, pain progressively sets in, running becomes a distressing and frequently impossible ordeal.
Running on the flat, the ability to run fast is a mix of both energy-giving and muscular capacity.

What is going to determine your final result is your weak point : if after five hours race you are forced to walk downwards because of muscular pains, your initial speed will be to no avail. If your stomach plays tricks and you can no longer feed it or if your feet are covered with blisters, your initial capacity will be a long lost memory.

That is why you must analyse your present abilities, determine those which could put you in difficulty and decide on a training plan in order to improve them.

We offer a coaching pack which can help you run longer and faster :

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This post is also available in: French