Tuesday, November 10, 2009

Chimera 100 Planning - How to Adapt Your Training for a Specific Course

Some people, especially ultra newbies, have asked me, "how do you develop a training program for a specific race?" Well, here's how I do it. Of course, pre-running the course is always best. However, lacking the opportunity to pre-run the course, I use the race website plus a few other mapping tools to get the information I need to design a program that will simulate the course effectively. Please note that the elevation profile doesn't always tell the full story; other factors to consider are heat, cold, mud, rocks, roots, ground cover, darkness, and etc...

I start at the race website, it would usually have a course map or elevation profile. If this is sufficient, then you don't need to use any more mapping tools. However, I usually find that these "generalized" maps and profiles don't show enough details. I like to see profiles with tick lines spaced at 1 mile horizontally, and 100 feet vertically. Look at this example profile I generated for the Chimera main loop (click on profile to see it in full size).



From this profile, I look for parts of the course that are steep. For the steep parts, I determine the gradient. For the Chimera 100 main loop, I determined that the climb up to Santiago Peak is about 14%, and the climb out of Silverado Canyon is about 7.5%.

For Chimera, I know the first 9 mile loop does not have significant climbing as compared to the main loop. Also, 100 mile runners will ascend Santiago twice.

How did I determine the gradient? The formula is:

gradient = (change in elevation/change in distance)x100

This will give you the percentage of the grade.

Here's how I did it. Looking at the profile, I picked two points on the ascent to Santiago, say, at mile 11 and 11.8, that are representative of an average grade for that portion of the climb. Then, I count how many feet between the two points; each line is 100 feet and I counted 6 lines. So, that's 600 feet of elevation in .8 miles. 1 mile equals 5280 feet. Dividing 600 into 5280x.8, we get .1402. Then multiply by 100, and we get 14.02 percent. Similarly, the climb out of Silverado is 400 feet in about every mile; and so we get about 7.5% grade.

Knowing this, I need to prepare my legs for sustained climbing at around 14 percent for 2 miles. However, 14 percent is hardly runnable, a power walk is probably the best choice. Also, the 7.5% climb goes on for 8 miles; this, however, is runnable.

Consequently, on my daily treadmill workout, I will work up to 2 miles of power walking at 14%, and then run 8 miles at 7.5 percent or more. I will probably start at 1 mile of power waling and then run/walk for 5 miles; and then gradually build up. For the downhill portions, I do spinning to prepare the quads for the pounding.

As I prepare, these workouts will tell me what my expected pace will be on the uphills. I already know that I can usually run 9 to 10 minute miles on the downhills. Knowing my uphill pace and the downhill pace, I can estimate my goal time for this course. I can make a time-split chart as I arrive at each aid station; this way, I would know if I'm on pace or behind.

Until the next Ultraholic adventure, happy training!

P.S.: If there's enough interest, I will write more on how to get the detailed elevation profile that I made for Chimera. Suffice it to say, it was not a simple process.

59 comments:

The Sunday Adventure Club said...

Hi Ted
Great post, I'd be very interested to see the full elevation profile as I'm running the race too and have never been on the course.

Good luck with the training.
Richie

Peter said...

Good luck Ted! Btw, great blog.:)

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