We asked popular coach and running streaker, Derrick Spafford, for some Golden Ultra training tips. You won't believe what happened next... (we got some great advice!).
This post was originally published in June 2015, leading into our first Golden Ultra. Not much has changed: It's still great advice.
1. Train Hard
To successfully complete any race in the Golden Ultra weekend of races, you need to commit to training hard, consistently and smart. The distances and terrain at the Golden Ultra are challenging, so regular training averaging five times per week of running and cross training over the final few months are key. Gradually lengthening your long runs to the three to four hour range should be enough to prepare most runners to complete their chosen races.
2. Do your Hill Training
Hill training is the most important form of training that you can do to prepare for the Golden Ultra. Getting comfortable running (and hiking) uphill and downhill is vital. Alternate between hills that are long and gradual and those that are shorter and steeper. If you don’t have access to hills or mountains, be sure to hit the incline on a treadmill as a substitute. With the highest point of the course cresting over 2,400 meters, the altitude will also pose a challenge. If you don’t live at altitude, making sure that you regularly run intense anaerobic hill repeats in training will help to prepare you for what you will be experiencing at the higher elevations on the course.
3. Try Back-to-Back Long Runs
If you are running two or three of the Golden Ultra races, you’ll want to add some back-to-back longer runs in the final 6-8 weeks before the race. A typical example would be a three hour hilly run on the first day, followed by another two hour hilly run the following day. This is a great way to get your body used to running while already fatigued. Make sure that you recover well with additional rest days and light running days after B2B runs for several days before your next hard session or long run.
4. Engage Cross Training
Add additional specific types of cardio cross training (Elliptical, Mountain Biking, Stair Master, Stepmill) to your training week to boost your climbing fitness. Adding one to two days of specific cross training weekly will allow you to increase your volume without the risks of adding more running days, and with the benefit of working different muscles that will come in handy with all the climbing.
5. Add some Strength Training
A strong core, in addition to strong legs, is important for helping you to power up the climbs and stabilizing on the descents. Basic core exercises such as planks, abdominal crunches, and other stability exercises should be performed two to three times per week.
Additional leg exercises such as walking lunges, single leg squats, calf raises, and some bounding drills are also helpful for your climbing and descending muscles and to prevent you from overloading these muscle groups on race day.
6. Plan and Test your Race Day Nutrition
Stay on top of fuelling, hydration and electrolytes early and often during the race to ensure you’re well fuelled throughout each day. Be sure to get a moderate amount of carbs and protein into you asap after each stage to aid in recovery, especially if you’re doing multiple races over consecutive days.
7. Practise Mountain Running Form
Shorten your stride and maintain your stride turnover rate and effort on uphills. Run tall, don’t lean excessively forward at the waist. Hike any uphills necessary to maintain the same effort or heart rate. For downhills, make sure you relax and run with quick steps. Don’t brake or overstride, run with the momentum of the hill. Look ahead and pick your line through any technical sections.
8. Test your Gear
Don’t make a rookie mistake and try out new gear on race day. Be sure you wear the shoes and other gear that you have tried in long training runs to ensure that everything works well for you. Make sure you choose the footwear that gives you the traction and protection that you need for the conditions of the race. Trekking poles can provide a big help in climbing and descending; if you plan to use them on race day, be sure to get lots of practice with them in training.
Derrick Spafford has over 30 years of competitive running and coaching experience. He has competed in hundreds of races in distances from 800 meters to 100 miles; from track to ultramarathons. While he enjoys competing in a variety of different events, his current favourite races include trail, mountain, ultra and snowshoe running races. For more information on Derrick's personal coaching services, please visit: www.healthandadventure.com
The Golden Ultra is a three-day stage running race in Golden, BC, Canada. Runners may participate in all three stages as a solo or may register for any single or combination of two stages separately.