Metamorphosis

Training for UTMB

Eventually we will see not just one or two, but a peloton of athletes going sub-20 at UTMB. With the optimization of nutrition, training, team-work, kit, more money, talent, pedal-to-the-metal competition, the inevitable product is a cohort of pro athletes scantly relatable to the recreational runner (as we see in cycling, triathlon, and marathon running).

But chill. We are still a ways off. Ultras remain a battle of attrition, following a basic template: push then survive. The person, well-positioned, well-fuelled, who dies the least, wins.

Survival mode MIUT 2024

The main difference at UTMB is the push is longer and faster than other ultras and survival calls for a hotter pace under the duress of this early-expenditure and an ambiance verging on the hectic, native to Mont Blanc.

In preparing for UTMB this year I made it simple. Stay at home as much as possible and train. Weaknesses and strengths, specific and general. As much as I failed by doing too much or little or in the wrong order or zapping gains with shit recovery, I succeeded in getting the work done, in training with a purpose most days, in creating good memories in the mountains, and learning a whole bunch.

First a Question:

Given your goal is to run UTMB as fast as possible, what running attribute what would you max-out (without having to do the work) ?

• Uphill running endurance

• Hiking power

• Flat speed

• Downhill speed

• Damage resistance

My theoretical sub-20 group needs at least 88/100 in all categories, so each athlete must work really hard to boost certain traits while maintaining others.

Rock hopping — also part of the toolkit

Blade and hammer

So goes the problem. To be sharp, where sharpness is the ability to go fast horizontally and vertically. And to be blunt, where bluntness is the ability to go long, withstand fatigue.

Thankfully as ultra-runners, we don’t have to shave our legs, but should have enough sharpness to pare an apple, play the game—respond, or inflict suffering, toggle between paces.

We do, however, need a house of stone, thick-walled, rugged, impervious to fatigue. A long and back-breaking project.

There’s the outline—most training should be focused on endurance and some percentage to hone a dulling edge.

Structure

I have been breaking the training weeks into 2 or 3 day bits. Going for distance, like 100km in 3 days, or vert, like 4-5000m d+ in 2 days. Outside of these endurance micro-blocks I stick easy runs for recovery, and anytime I feel fresh, I push the pace on the flats or hills.

The goal has been not to over-reach too long in any particular direction and try to rebalance the equation when it gets lopsided.

Like doing a speed workout after a big weekend of endurance or go smooth when previous days have been steep.

It’s an attempt to use the natural trade offs as a guiding principle for training. To play the swing of momentum to my advantage. Stave off monotony, negate erosion, and get something novel from the overlap of diverse stimuli.

I believe that being a complete runner, meaning one with the least greatest weakness, is better than being the fittest.

Our sport is multi-disciplinary, multi-dimensional. You must be a good hiker and bouncy uphill runner. Comfortable on technical descents and efficient over the flats.

An athlete most of the time and a hero when it counts.

Changes from 2023

This year I’ve done substantially more volume. The load has been fairly evenly distributed across the year, the main progressive change being an increase in running distance month over month since winter (culminating in nearly 800km in July).

Pretty static (but solid) elevation gain 2024

During 2023, I was focused on logging big intensive blocks (usually 5 weeks) before each race. This was critical for the performances I made, but I was less consistent outside of these periods and also failed to progress over the year.

In 2024, I have been more fluid with my training, doing a lot when the body feels good, and cutting back when I need more rest. I have been less fixated on hitting paces and more interested in doing longer days.

The biggest change has come with the reduced stress of signing a pro contract. Combined with my growing portfolio of races, extended training history, and drive inherent, I am in position to do something special.