Last month, Peak Run Performance's Coach Manuela Vilaseca shared her experience and takeaways from the 2024 edition of the Cocodona 250 ultra running race in her article "The Power of Power Hiking." This article highlighted how beneficial the addition of training that focused specifically on improving speed, efficiency and strength with power hiking made a significant impact on her success and overall result at this race.
This insight has power, as it challenges the thoughts behind traditional ultra running training, where an athlete can be very focused on volume and other metrics that can lead to overtraining and injury prior to getting to the start line. With races over the 200 mile mark, it is easy to get caught up in "doing more" versus breaking down the additional skills that should be addressed to improve overall success in these types of ultra running events. This is where Coach Manu emphasizes the benefits of improving skills related to Power Hiking.
Here are some specific recommendations based on Coach Manu's personal experience when training for and racing Cocodona 250 - the addition of HIKING when preparing for a 200+ mile race:
Add “Power Hiking” to your training, focusing on efficiency. Hike with a purpose, instead of doing casual hikes. If you get used to hiking at a fast pace, you’ll do it more naturally when you’re racing and your muscles will handle it better.
Hike with and without poles, so that you practice both techniques. Carbon poles are fragile and they can break. In case it happens, you’ll be trained to continue without them (or at least until you get a replacement one with your crew or drop bag). Being efficient with and without poles are both important.
Carry your race vest with mandatory gear on your long hikes. When going for longer durations, you can identify possible chafing points and avoid further problems during your race. You’ll also get used to the weight & volume on your back, while being able to simulate your race nutrition and hydration plans.
For a longer workout, I suggest adding some back to back bike-hike workouts. A long ride will get your legs tired, which is similar to the feeling you face in an ultra. You’ll start hiking with the “heavy legs feeling” and your challenge will be to keep an efficient pace throughout the duration of your hike routine.
Add hiking hill repetitions to your routine. Find a steep hill to do 2 to 3 minute fast hiking repetitions (9/10 RPE) so that when you get to the top, you’re out of breath. These workouts focus on power, which are very important in Trail Ultras.
Treadmill hike: If you have access to a treadmill which can go up to 20%, you can also incorporate it into your training. Walk at a 0% incline for 5 minutes to warm up and for the next 5 minutes increase the grade so that by 10 minutes you ́re hiking at a 20% grade. Maintain it for 40 to 50 minutes, sustaining the fastest pace you can handle for that long. The advantage of using the treadmill is that you can keep a steady incline and pace for as long as you want to.
Just like the treadmill hike, use the first 10 minutes to get from flat to a 20% grade. For the next 30 minutes, alternate hike and jog every 30 seconds. Find a speed that is both a fast hike and jog. The difficulty of this workout is when you transition from jog to hike, you need to make an effort to keep up with the pace. It prepares you for the constant transition from hike to jog to hike again, that you will face during a mountain ultra.
Try to implement a running-hiking ratio in your training that is proportional to what you expect to do on race day. For example, if you plan to run 40% and hike 60% of the race, do the same with the time on feet during your training routine. In this case, I suggest you hike more than you run.
Manu Vilaseca is a Running Coach at Peak Run Performance and a professional trail and ultra runner with the Craft Elite Team. Manu has been a top mountain runner in the world with 2 top-ten finishes at the Ultra Trail du Mont Blanc (UTMB), a top 5 at the Sur les Traces des Ducs de Savoie (TDS) and a top 3 at the Cocodona 250. Coach Manu has a background in multi-disciplinary training, as she regularly includes trail running, cycling and yoga into her own training as well as for her athletes. Coach Manu also is fluent in English, Spanish, Portuguese and Catalan, which makes her an invaluable member of the Peak Run Performance coaching team!
For more information, check out our website at: https://www.peakrunperformance.com/
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