Trail Ultras

Sounds like you are doing everything right with that
training program. You must be seeing some great results with that sustained
high frequency approach.

Tips for the program -- this assumes that winning is the key goal.

For something like that, you'll need outstanding durability. In your base
period, I think that you'll want to get yourself to the point where you can
handle six weeks of 140-160K per week. Totally frequency/volume focused --
long run in the hills. However, with work, the singles are a great way to
get the volume up.

Personally, I'd build towards a cycle like... 160/180/80 then 180/200/80.

Had a look at the results -- you don't need to be fast to win it -- but you
do need to be smart. You'll need to train on the course to become efficient
on it and know all the turns, climbs, etc... given the number of loops
there's upside from local knowledge.

For something this long, there will be a STACK of pacing errors made by
other people. Again, local knowledge of how to optimize your fitness across
the distance. The real race is how fast you can run the middle 20K on Day
Two. That will be where folks lose a stack of time.

Specifically, from 20-30K. Looking at those times, I bet a top athlete
could easily take 20 minutes out of the competition in that segment of the
race.

Day One, 60 min per lap = victory this year. Running faster is pointless.
Day Two, 1:10 per lap = victory this year.
Question for you to consider -- how fit do I have to be to make that
possible within your steady zone. To win, you need to be able to perform at
those levels in your steady zone -- personally, I'd shoot for that at and
average effort level of AeT. You don't want eight hours of tempo required
for success.

4 & 12 weeks out -- at the end of a recovery week -- Run/Hike 4 hours on Day
One then back it up with 3 hours on Day Two. 8 weeks out would be a good
time to either race a Trail 50K or do something like.... Friday 30K;
Saturday; 40K miles; Sunday 20K.

As well as distance, you want to ensure that you are getting plenty of
up/down in your training week. To need to become very smooth moving
downhill on the trail sections of the course -- that's free speed.

Hope this helps,
g

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On Leadville for a Triathlete

>>>Altitude -- you can train for the terrain at sea level -- so the main benefit of a 14 day altitude camp would be in the last 14 days leading into the race -- 7 days at Boulder, 7 days at 9-11K.

>>>May -- run frequency building up to 100M like... 80/90/100/60 -- doubles/triples and two long runs per week -- one long run is like an Ironman long run, the other is more of a very long all day hike in the mountains -- by week 3/4/5/3 hours -- up and down all the time. In the evening of the Ironman long run, do an easy 30-45 min supplemental run. The day after this session should be your day off running, still good to have one day per week as a lower body rest day.

>>>June -- big volume phase -- assuming phase one went well... 80/100/120/75 -- the 75 includes the training weekend on the course

>>>We talk about July/Aug based on how the first two months went. I think that it would be a mistake to do everything long and slow. I think that you will need some fast work to lift your economy and enhance your climbing efficiency.

>>>Strength training -- lots of legs, lots of eccentric loading -- deep squats, dead lift, hack squats -- power cleans as well. 2x per week, every week.

>>>Cycling -- two rides per week, in the hills, long as you can manage -- run after or before

>>>Swimming -- just active recovery, 30-45 mins -- if you want to maintain your triathlon options for later in the year then one long course 5,000m quality workout each week. If work permits then I'll do Saturday swimming at Scott Carpenter -- look for something similar around you.

Now that's a lot of volume for a guy running a company. If you need to cut back then drop one ride and trim swims. I think that the weights are very useful -- I wouldn't chop those. Track your run miles. In that June volume phase, you will slow down -- for the 100/120 mile weeks, that's OK just get the volume in.

Hills are essential -- I think that some triathlon races would be great sessions for you. The pounding that the legs take when fatigued off the bike is useful training.

g