Running an Ultra is a real challenge, usually taking place at high altitude, (>2500m), in climate conditions that can be really difficult (night, wind, cold, rain, snow) requiring a real training, suitable race pack, all whilst remaining self-sufficient. An ultra is a race, running further than 80km with 800D+ and less than 15% of road running.
THE WORD OF
« Always warm up, even before an ultra. You need to run according to your rhythm and level, don’t follow another person’s pace. You need to listen to what your body tells you and trust yourself according to your trainings. Remember that if you have a moment “down” it will always come back. Mental is key on those formats, feel free to read and learn the race profile, aid stations. Setting a goal is important and set yourself time goals according to the aid stations. One of the main strategies is to visualize yourself crossing the finish line. »
THE ADVICE OF THE TEAM MEMBERS
CYRIL C. / ÉTIENNE D.
« Don’t forget that you are going on a technical race in high altitude where the weather can vary a lot. Make sure to pack a versatile equipment to protect yourself from cold weather. My advice on the material and food, don’t try anything new on those kinds of races, stick to what you know. You’ll have enough surprises along the way, try to reassure yourself on what you can control. Try to de-dramatize on the event, it sure will be hard as it is quite a challenge, but don’t put too much pressure on yourself, you might sabotage your own race preparation despite whatever you have done before. Listen to what you feel! You are going to conquer a new world, the one of Ultras. Once you start running you will live this long journey face on. Open your eyes and let you be guided… »
As a reminder, those exercises are shared by our athletes’ team and our own experience, make sure to warm up well before each training session with a few simple movements to ensure a good muscles preparation. You don’t need any specific material to practice, you can adapt it to your regular training, vary position, series and duration. The goal is to be tonic on each exercise. Do the number of repetitions you want/can and don’t forget to stretch at the end (3 series of 30 repetitions of each exercises)
Some workout trainings to stay in shape at home!
Stand with feet hip distance apart and lower into a squat position by bending the knees. Jump straight up and swing your arm over your head then return to squat.
Start in plank position, pull your right knee to your chest and then pull it back, at the same time pull the left leg to your chest. Switch knees in a “running” motion.
Sit with your back against a wall with your feet and shoulder in the same alignment. Hold it for at least 20’.
Take a huge step forward with your left leg and shift your weight forward until your heel touch the ground then stand back. Repeat it with your other leg.
Place yourself in front of a step and step onto the step with the right foot then the left and step backyard with the right then left foot.
Lie down on your back and bend your knees, pull your left hand to your left heel and then come back into the initial position and repeat it with your right hand and right heel.
(If you don’t have a one a simple rope can be effective)
Side Plank (right and left side)
Lie on your side with both your legs staked on top of one another, hold your weight on either your hand or elbow while keeping the legs on top of one another. Repeat on each side.
Lie down on your back and bend your knees; put your hands behind your head to maintain it. Pull the upper part of your body and then pull down. Repeat the movement.
Stand with feet hip distance apart and lower into a squat position by bending the knees.
Stand with your weight onto your heels and arms at your sides. Bend your knees to lower your body like if you were doing a squat, place your hands on the floor directly to both sides of your feet and shift your weight onto your hands. Jump on your feet so that your body forms a straight line, then jump your feet back so that they are in between your hands, finally jump up into the air, land into a squat and repeat.
Place your forearm on the mat on each side of your head and stay in position.
Stand upright with your arms at your side, jump and spread your legs and stretch your arms over your head. Then jump back into starting position.
Remember to do toning sessions by bike and on foot, one in the morning and one in the afternoon! Know how to save energy while remaining efficient, avoid bouncing strides and be as relaxed as possible. Do not hesitate to work in specific: Proprioception Plyometrics The cladding The abdominal muscles.
The stride according to the terrain
Focus on what you need to evolve and improve. Think carefully about recovery, allow yourself time to recover between sessions and above all take pleasure in running.
The last days
There is no miracle solution. It’s just my opinion... The fundamental point is to be rested: no sleep delay, recovery from the trip, no hard session for the last 10 days. Unlike a «short» race such as a half-marathon or a 50 km Trail where you want to accumulate juice, I think it is better to «adapt» to the mountains. For this purpose, a hiking programme (e.g. reconnaissance) is ideal. For Reunion Island, I generally hike 5-6 hours a day, very slowly, until Tuesday, the race being on Friday. I also noticed that both in hikes and stage races, we feel good in the mountains after 3 days of adaptation to the effort, the climbs, the descents. I am therefore looking for this « adaptation to the mountains » quietly the week before.
Certified for Ultra by RaidLight
RL relax fit (relax fit / comfort) / EVA injected midsole provide dynamic , long lasting cushioning
Thanks to the stretch and breathable mesh, they reduce the risk of overheating, humidity and therefore the dreaded formation of blisters
Special sand protection, hypalon reinforcement on thetip, hook and loop band fixing the shoe (allows a perfect grip on the gaiter)
Vest style pack with 11 pockets including a zipped front pocket/Adjustment by 2 Freelock® micrometric buckles, 2 chest straps/ Main 15L pockets can store a water bladder
Vest style pack with 10 pockets including a zipped front pocket/Adjustment by 2 Freelock® micrometric buckles, 2 chest straps/ Main 11L pockets can store a water bladder
Upper rear pocket flips forward for quick access to items on the move, fixed lower rear pocket for mandatory equipment storage (perfect for Ultras)
HYPERLIGHT MP+ JACKET
Waterproof and breathable : Membrane MP+ Hyperlight 20/25K, 2 layered membrane / Jacket can be folded and stowed into one of the hood
RESPONSIV MP+ JACKET
Waterproof and breathable : Membrane MP+ Responsiv 15/15K, 2 layered membrane / Jacket can be folded and stowed into one of the hood
Body-mapping: Highly breathable, recycled-polyester fabric + underarm mesh panel / 3 back pockets
Half zip and high neck/ 3 back pockets (1 pocket for jacket storage, 2 pockets for bars and gel)
ULTRA PROTECT TOP 19
Optimal Lightness and breathability, protects from the sun
RESPONSIV SHORT 2IN1
Multi-pocketed waistband: 5 pockets, including 1 back zipped pocket with locking slider / uilt-in compression shorts and very lightweight, stretch over-shorts
COLLANT TRAIL RAIDER
Multipockets belt, 1 secure zipped pocket in the back, 2 large mesh pockets on the sides for your food (gels, bars ...)
RESPONSIV MP+® BREATHABLE, WATERPROOF TROUSERS
Waterproofness 15k Breathability 20K
Rear adjustment by hook and loop fastener / Removable protective neck flap with hook and loop strip
Versatile / Thermal / Moisture transfer
TRAIL TOUCH GLOVES
Reinforced padded palm / Nose wipe on thumbs / Silicone print
Palm: MP+ R-Light Membrane 15K breathability, Back: MP+ Ultra-Protect Membrane 20K breathability
COMPACT CARBON ULTRA EVO POLES
Minimal space requirement thanks to 3-segment folding / simple and quick unfolding by a tensioning dyneema cord/comfortable and adjustable strap
For safety, the survival coverage is an indispensable accessory for the backpack, whatever the disciplines!
Rigid flask / Comes with an angled pipette (facilitating hydration and protecting against thermal effects) and a standard pipette
Quick release hose for cleaning / Secure locking bite valve
1,2L / 1,8L
GEL ENERGY BOOSTER
Immediate energy / 14g of carbohydrate per tube / Nomadic format / During effort before a passage more intense or a difficulty
ENERGY FRUIT BOOSTER
Immediate energy / Fruit paste rich in carbohydrates / Nomadic format / To be consumed by 2 during the effort before a passage more intense or a difficulty
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