Within the construct as much as any A race we set targets and follow occasions alongside the best way. For the marathon it may be a half or a 10k, however for a 330km mountain race with 30,000m+ of up and down, you may’t actually do a half Tor.
In order a part of Natalie White’s preparation for the Tor des Geants in September a straightforward alternative was the 55km Gran Path Courmayuer, organized by the identical fantastic folks and in the identical area, albeit primarily across the begin/end of the Tor.
Tor regulars galore featured within the three occasions of 55 and 105km (much less within the 30km we think about) as loads had the identical concept with Wales’ 5 time Tor finisher Philippe Roberts additionally taking over the larger 105km occasion which began the night time earlier than at 10pm.
So why can we construct in follow occasions?
It’s not nearly getting miles within the legs by way of coaching, though that helps, but additionally training an entire host of things that affect a much bigger occasion just like the Tor.
These embody, however aren’t restricted to, vitamin, pacing, equipment alternative, psychological skiils and simply having a bloody good time in some lovely hills.
“The purpose at GTC was to follow my fuelling in the same race setting, with the altitude and warmth similar to the primary day of Tor” mentioned White, who lives a few hours away from the race.
“Sure, the meals was a significant factor for me as nicely,” agrees Roberts, primarily based in South Wales. “I had a brand new technique I needed to check and see the way it went within the warmth and up within the larger mountains. I’ve acquired some nice mountains at house, however they’re not fairly at that 2000m mark… “
The meals is such a key ingredient of a race that lasts between 65-148 hours for the athletes that isn’t no shock everyone seems to be searching for the golden bullet.
What do you want to eat?
Even in a race that wants fixed motion the principle a part of fuelling is getting carbohydrates into the system. While you’re going to be utilizing an enormous quantity of your saved physique fat because the race ticks alongside, the tougher efforts of the hills, particularly at altitude, will probably be burning your glycogen shops as you go.
That’s to not say you want to eat 239 gels the entire manner (though James Elson may strive), as a mix of precise meals is necessary. Entering into the life-bases and never having fun with what’s on supply could be a little bit of a culinary crime too. Every station has pasta, soup or rice dishes, but additionally a beer pump, chocolate tarts, fruit, cheese and meats too. Fat and protein will should be part of your food plan for the week for positive.
A race like GTC means that you can follow what you’ll use for power on the paths between life-bases. You might be a number of hours between checkpoints and even as a lot as an entire day between the larger life-bases, the place your drop bag will meet you.
Roberts & White took onboard a mix of sports activities merchandise between them, with gels, drinks and jelly bars on the menu.
“I’d want a bit extra intestine coaching” displays Roberts. “However equally it might simply have been the warmth and altitude taking part in a component too.”
It actually is tough to inform because it’s usually a cumulation of every part. The physique’s a bit hotter than regular, the thinner air brings nausea and the hassle degree to rise up the steep hills unsettles too. What’s necessary is to be as ready as you could be, for warmth, altitude and meals, with all of the methods you are able to do that at house. The you need to be prepared for the race.
Everybody has a plan till you get punched within the face. By a sizzling 2000m climb in the beginning of a 330km race.
Former TDG finisher White felt “I wanted to eat earlier than going as much as larger altitudes. That will probably be key to recollect for the Tor as we’ll be going slower and spending extra time up at altitude, particularly on a few of the harder sections like earlier than Gressoney.”
Extra time at altitude usually will probably be one thing to goal for, if it’s an choice and each runners picked that as one thing they’d look into to. Simpler for some than others, but additionally a big funding by way of money and time, however the physique can adapt to make these excessive miles simpler for positive.
Any more although the consistency will probably be key. It’s a part of the rationale White selected the 55k over the 105k, however Roberts doesn’t have as quick access to the larger mountains so needed the additional miles this time round.
Each will probably be engaged on preserving the ball rolling publish GTC and doing their greatest to have an excellent summer time of coaching earlier than the taper begins a few weeks earlier than the large dance.
After some abdomen points excessive up Roberts did have a robust battle with the cut-offs within the second half of the race, however the identical spirit that has seen him completed the Tor itself so many occasions shone via once more:
“I managed to smash some downhills later within the race to satisfy the cutoffs as soon as my abdomen has settled down once more. Held some good tempo on these descents and actually please I might pull out the stops when wanted.
The race was a large psychological success”. As soon as once more proving to himself that the power to persevere nonetheless runs sturdy.
Now, with the race and journey completed, it’s a straightforward week in the beginning begins to construct up once more. Consistency remains to be the principle focus for each.