Ultra Simulation

Workout - Ultra Simulation

• 3.0km @ 6'15''/km
• 3 lots of:
  • 2.0km @ 5'20''/km
  • 5min @ 6'40''/km
  • 2min rest
• 2.0km @ 7'00''/km

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Intro

Flora Beverley’s “I RAN 114 KILOMETRES UP A VOLCANO?!” is a compelling watch—here’s a breakdown of the core takeaways so you can start applying them to your own training right away. The full video has much more to explore.

Key Points

• The opening 15 km of any ultra needs to feel like a warm‑up: stick to an easy pace, let your body settle, and significantly lower your injury risk.
• Back‑to‑back efforts: break lengthy distances across two days (for instance, 22 km Day 1, 35 km Day 2) and walk steep sections to spare your legs.
• Food strategy: stick to carbs you know work (porridge, oats, quinoa, protein-based snacks) before and during effort. Never introduce new foods on race day.
• Water & salts: bring water and electrolyte solution, plus a 200‑500 kcal recovery snack at every pit stop.
• Pacing on varied terrain: keep a steady 5:20 min/km (≈ 11 min/mile) on flats to preserve your reserves; dial it back when the slope steepens or tech picks up.
• Gear & safety prep: mosquito net, insulated layer, waterproof bottoms, torch with red setting, emergency blanket, and first-aid essentials.

Workout Example (Inspired by Flora’s day 1)

Day 1 – 22 km (≈ 13.7 mi) – Volcano Ultra
1️⃣ Warm‑up: first 15 km at an easy, conversational pace (≈5:30–5:45 min/km).
🧗‍♀️ When the terrain gets steep, **walk the big climbs** and keep effort low.
🧭 Use checkpoints for short **walk‑breaks** (2‑3 min) to refill water and eat a carb snack.
⚡ Flat sections: aim for ~5:20 min/km (or 8:30 min/mi) to keep heart‑rate moderate.
🍴 At each checkpoint: **200‑500 kcal** of easy‑to‑digest food (energy bar, fruit, or a small hot‑pot meal) and electrolytes.
💧 Hydrate regularly; sip every 15‑20 min.
🧦 Wear compression socks for recovery.

Feel free to adjust the distances and paces to match your own training levels using the Pacing app.

Closing Note

Try these approaches on your next trail run or ultra, and remember the Pacing app lets you tailor speed and distance to your own fitness profile. Go run! 🚀

References

• I RAN 114 KILOMETRES UP A VOLCANO?! - YouTube (YouTube Video)