How to prepare for a mountain ultramarathon: tips and equipment for the Pyrenees

Preparing for a mountain ultramarathon requires much more than just physical endurance; it involves meticulous preparation both mentally and in terms of equipment. 

Here is a detailed guide to help you prepare for your mountain ultramarathon.

1. Physical training: Endurance and strength for ultramarathons

Preparing for a mountain ultramarathon in the Pyrenees, such as the Salomon Ultra Pirineu for example, requires much more than simply accumulating kilometres on flat terrain. Take into account the technical complexity of the terrain and the accumulation of slopes that you will have to face. 

How can you structure your physical training to maximise your performance and get the most out of the experience? Let's get down to business.

Diversify your training

The key to successful ultramarathon training is variety. Mixing long distances with interval training and strength sessions will provide you with a solid foundation that benefits multiple aspects of your performance:

• Long distance training: These are crucial for building cardiovascular endurance. Schedule regular long runs, gradually increasing the distance to improve your endurance without overtaxing your body.
• Interval training: Short, high-intensity sprints or intervals are essential for improving your speed and anaerobic capacity. Integrate intervals into your routine at least once a week to develop fast recovery and a greater ability to handle changes of pace during the run.
• Strength sessions: Strengthening your muscles is essential, especially those that you use the most on mountain climbs and descents. Incorporate two strength sessions per week focusing on legs, core and arms. This will not only help prevent injury, but will also increase your efficiency in the more technical sections of the race.

Training at altitude

It may seem to you that in the Pyrenees (maximum altitude at Aneto at 3,404 m) the effect of altitude will not be felt, but training at altitude, where possible, can provide significant advantages:

• Adapting to lower oxygen: Training at altitude increases your body's efficiency in using oxygen, which is critical in the high mountains of the Pyrenees where the air is thinner.
• Simulation of real conditions: By training in conditions similar to those you will encounter in the race, you can better adapt your body and mind to what you will face on the day of the event. In the Pyrenees, high altitude passes above 2500m are not uncommon in an ultra. 

Above 700m, for every 1000m of elevation gain, athletes experience a reduction of 8% in VO2max.

If you do not have access to high mountains, consider using an altitude mask or spending time in altitude chambers to simulate these conditions.

Career Simulation

Participating in shorter distance races that mimic the terrain of your ultramarathon is an invaluable strategy:

• Practical experienceRunning on similar terrain gives you a practical understanding of how to handle: rocky terrain, steep slopes, and long descents.
• Adjusting strategiesThese races are perfect opportunities to experiment with your nutrition, hydration, pacing and race strategies. Take advantage of these events to sharpen your focus and work out any kinks before the ultramarathon.

By incorporating these elements into your preparation, you will not only be increasing your physical capacity, but also adapting psychologically to the rigours of an ultra-marathon in the Pyrenees. 

2. Essential equipment: Choosing the right tools for ultramarathons

Careful selection of your equipment can not only improve your performance, but also provide the protection and comfort needed to meet any challenge the mountain presents. From shoes to hydration and safety systems, the choice of equipment is important. It goes without saying that every mountain ultramarathon requires (is mandatory) to carry a minimum of equipment to avoid safety issues, not forgetting that we are in high mountain terrain in many cases.

Trail running shoes

Choosing the right shoes is critical for any trail runner, but it is especially critical for those participating in ultramarathons:

• Traction technologyLook for shoes that offer exceptional traction to handle varied and often slippery terrain. Soles with good grip will allow you to maintain stability on rocky, muddy or gravelly terrain.
• Support and protectionIn addition to traction, ankle support and protection from the elements (such as rocks and roots) are essential. Models with reinforcements and robust materials in critical areas will help protect your feet and improve your safety during your run.
• Adequate cushioningCushioning is important for absorbing shock during long hours of running. Make sure your shoes provide enough cushioning to protect your joints without sacrificing responsiveness or ground control.

You will find an excellent selection of trail running shoes at the i-Run.fr sitewhere each model is designed to meet the specific challenges of trail running.

Appropriate clothing

The clothing you choose can have a big impact on your comfort and ability to handle changing weather conditions:

• Breathability and comfortOpt for materials that are lightweight and breathable to avoid overheating, but can also protect you from the cold at higher altitudes.
• Adaptable layersLayering system: Use a layering system that allows you to easily adjust your clothing to the weather conditions. It includes an absorbent base layer, an insulating layer and a waterproof and windproof outer layer.
• UV and antimicrobial protectionAt high altitudes, exposure to the sun is more intense. Choose clothing with UV protection and antimicrobial properties to keep your skin protected and cool.

Hydration equipment

Staying hydrated is essential, especially on long distance runs:

• Hydration waistcoatsThey are ideal for ultramarathons because they distribute the weight of the water evenly, allowing you to carry enough fluid without affecting your performance.
• Flexible hydration systemsConsider using systems with quick refill options or easily accessible tubes for drinking without having to stop.

Lighting and security

Safety should never be underestimated, especially in races that may extend into the night or start before dawn:

• Robust headlampsMake sure your headlamp offers sufficient brightness and long battery life.
• Reflective materialWear clothing and accessories with reflective material to increase your visibility to other runners and vehicles in low light conditions.

By equipping yourself with these essential tools, you are not only preparing yourself to physically tackle the ultramarathon, but you are also ensuring that your experience is as safe and comfortable as possible. Choosing your equipment carefully, from shoes to lighting, prepares you to enjoy every step of your adventure in the Pyrenees.

3. Nutrition: fuel for the body in ultramarathons

In the world of trail running and especially in ultramarathons, nutrition is not just a part of training, but a cornerstone of success. 

Here's how to optimise your nutrition before and during the race to ensure your body has all the fuel it needs to perform at its best.

During training

Nutritional strategy that supports both performance and recovery:

• Complex carbohydratesGradually increase your intake of complex carbohydrates such as oats, quinoa, brown rice and whole-grain pasta. These not only provide a prolonged release of energy during your long training sessions, but also help keep blood sugar levels stable, preventing spikes and crashes that can affect your performance and mood.
• Lean proteins and healthy fatsInclude high-quality protein in your diet from sources such as fish, chicken, tofu and legumes, along with healthy fats from nuts, seeds, avocados and cold-pressed oils. These nutrients are essential for muscle repair and maintenance, and help reduce inflammation that can occur with intense training.

Pre-race

The week before the ultramarathon is crucial to optimise your body's energy reserves:

• Carbohydrate loadingStart "carbo-loading" a few days before the race. This means increasing the proportion of carbohydrates in your diet to 70-80% of your total caloric intake. This process will replenish your glycogen stores, the main source of energy your body will use during the race.
• HydrationMake sure you are well hydrated before the race. Start increasing your fluid intake several days before, including water, electrolyte sports drinks, and natural fluids such as coconut water, which is excellent for maintaining electrolyte balance.

In the race

During the race, your focus should be on maintaining energy and avoiding dehydration and electrolyte depletion:

• Continuous hydrationTake an efficient hydration system with you, such as a hydration backpack or bottle belts, and plan to refill at aid stations if available. Dehydration can be devastating to your performance and health.
• Energy gels and barsUse energy gels, bars and sports drinks that you can easily consume while running. These products are designed to be digested quickly and provide an energy boost without upsetting your stomach.
• ElectrolytesIt is crucial to replenish the electrolytes you lose through sweat, especially on long distance runs. Use electrolyte capsules or powdered mixes that you can add to your water to maintain a proper balance and prevent muscle cramps.