Velocity-Based mostly Exercises for Ultramarathon Coaching – iRunFar

Ultrarunners are powerful. We have to be with a purpose to fulfill the calls for we ask of our our bodies and minds throughout lengthy distance occasions. Undoubtedly, there comes a time in most races when an ultrarunner’s psychological and bodily mettle is put to the take a look at. Although brief in length, performing difficult speed-based exercises is a option to simulate pushing by means of tough race-day eventualities by studying to beat the physique’s need to sluggish or, worse, cease.

The necessity for speedwork has been hotly debated within the ultrarunning group. Western States 100 winner Geoff Roes and I current our respective circumstances in Bryon Powell’s e book, “Relentless Ahead Progress.”

Photograph: Human Kinetics/Kirsten Kortebein

As a result of we enter occasions and embark on journey runs for very completely different causes, speedwork will not be needed for each ultrarunner. Nevertheless, this type of excessive depth coaching offers advantages which will assist resolve efficiency plateaus and tedium introduced on by the exhaustive nature of lengthy distance coaching and racing.

Physiologically, these often-overlooked dynamic exercises educate us to run more durable for longer by bettering:

1. Metabolic pathways that assist us retailer and use gas sources extra effectively.
2. Biomechanical benefits that reinforce correct working type and vary of movement.
3. Recruitment and progress of fast-twitch muscle fiber.
4. Lactic acid buffering functionality.
5. Oxygen uptake from the blood as soon as it reaches the muscle tissues.

These enhancements, working in live performance, permit us to succeed in our most cardio capability or VO2 max.

What Is VO2 Max?

VO2 max refers back to the most quantity of oxygen a person can use throughout intense train. This measurement is an indicator of an athlete’s endurance and cardiovascular health. The extra oxygen you may make the most of throughout onerous bouts of train, the upper your VO2 max, and the extra energy you may produce throughout a exercise.

VO2 max has a genetically predetermined ceiling. Much less match people can anticipate to see huge features by means of VO2 max coaching. Nevertheless, as health improves, it turns into harder to see enchancment as you shut in on this predestined most.

Aside from genetics, there are different elements that affect VO2 max together with:

1. Age: VO2 max usually peaks within the mid-20s and declines as you become older.
2. Biomechanics and Method: Inefficient runners (on account of poor method or vital leg size discrepancies) expend extra vitality than those that are environment friendly.
3. Atmosphere: Operating floor, temperature, altitude, wind, and hills will alter oxygen consumption charges.
4. Fatigue: Muscle injury from onerous coaching and racing will inhibit correct mechanics and effectivity.

A generally requested query is that this: Does a better VO2 max at all times result in success? The reply: No. There are nonetheless a number of different elements that weigh closely in efficiency end result.

1. Lactate Threshold Coaching: As mentioned in Stamina-Based mostly Exercises for Ultramarathon Coaching, lactate threshold coaching may permit an athlete to run farther sooner.
2. Psychological Health: If health ranges are equal, the victory will at all times go to the runner with the better will.
3. Bodily Well being: Correct restoration strategies and dietary habits will assist in efficiency enhancement.

Photograph: Human Kinetics/Kirsten Kortebein

The Exercises

Velocity-based exercises, typically known as VO2 max intervals, final between one and 6 minutes with paces that emulate an 8- to 15-minute race. Quick, intense reps! Coronary heart charge for this type of coaching will vary between 94% and 98% of most. As a result of we are able to solely spend a brief period of time at these speeds, a restoration jog is required between repeats. These jog intervals ought to final roughly one-half the gap or the identical length because the quick working. The purpose of the exercise is to spend a complete of 10 to half-hour at these fast speeds.

Examples of those sorts of exercises (after a radical warm-up) embrace:

1. A sequence of 1 minute quick and one minute jog rotations.
2. A number of 4- to 5-minute quick repeats with 4- to 5-minute restoration jogs in between.

Any mixture of quick repeats and jog recoveries will suffice so long as the depth falls inside the parameters above.

Implementing Velocity-Based mostly Exercises

These exercises might be carried out on any flat to rolling floor with good footing. Remember that the aim is to run quick, so technical trails needs to be prevented.

This sort of coaching stresses the musculoskeletal system. Harm may result if a runner does an excessive amount of too quickly. In case you are new to one of these exercise, begin on gentle surfaces corresponding to a monitor, treadmill, or well-groomed filth path. Till you are feeling comfy, run only a few of the shorter size intervals (roughly one minute) at a conservative tempo. Integrating a modest quantity of speed-based exercises into your coaching plan is all you must reinforce environment friendly working method, achieve physiological advantages, and reinvigorate your coaching.

Name for Feedback

• Do you combine speedwork into your ultramarathon coaching?
• If that’s the case, in what methods have you ever discovered it useful?
• Do you get pleasure from it, or does it really feel like a chore?

References

• McMillan, Greg. “Operating Physiology and the 4 Coaching Zones.” McMillan Operating Grownup Camp. SpringHill Suites, Flagstaff, AZ. 11 Could 2012. Lecture.
• McMillan, Greg. McMillan Operating Firm’s On-line Teaching Basic Coaching Info Packet. Flagstaff, AZ: McMillan Operating Firm. Print.
• Noakes, Timothy. Lore of Operating. 4th ed. Champaign, IL: Human Kinetics, 2003. Print.
• Powell, Bryon. Relentless Ahead Progress: A Information to Operating Ultramarathons. Halcottsville, NY: Breakaway, 2011. Print.

Photograph: Human Kinetics/Kirsten Kortebein