UTMB Long Run Simulation

Workout - UTMB Long Run Simulation

• 12min @ 12'00''/km
• 5 lots of:
  • 8.0km @ 9'00''/km
  • 2min rest
• 8.0km @ 9'00''/km
• 7min 30s @ 13'00''/km

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Intro

“Soft” UTMB (Tour du Mont Blanc Trail) DAY 3: Courmayeur to Champex Lac! from Vo2maxProductions packs a wealth of useful strategy. We’ve distilled the key takeaways so you can put them into practice starting today. Watch the full video for complete details and context.

Key Points

• Long‑distance mountain day: About 29 miles (47 km) with roughly 8,000 feet (2,400 m) of elevation gain.
• Pacing strategy: Leave around 9:30 am, hold an effort-driven pace on the climbs, and use poles to spare your leg muscles.
• Nutrition & hydration: Stop at aid stations to refill water, bring extra calories for the day ahead, and test different fueling options on the move (gels, nuts, whole foods).
• Injury awareness: Sage dealt with knee swelling and nausea in the past; he suggests staying alert to your body’s signals, wearing appropriate gear (rain pants, layers), and taking brief walking breaks if your knees start to swell.
• Mental tricks: Split the day into landmarks (the courtyard climb, Grand Col, the final descent to Champex) and let the views carry you through.

Workout Example (Trail‑Day Simulation)

Goal: Simulate a “soft UTMB” day in your training.

1. Distance: Go 27–30 miles (roughly 43–48 km) on technical terrain.
2. Elevation: Aim for 7,500–8,500 feet (approximately 2,300–2,600 m) of climbing.
3. Start Time: Begin around 9:00–9:30 am to match a race-day schedule.
4. Gear: Bring poles for the steep pitches, and dress in layers to handle shifting weather.
5. Pacing: On flats, run at a conversational effort; on climbs, use the poles and slow your cadence, holding your heart rate around 70–80% of max.
6. Nutrition: Take in 200–250 calories per hour via gels, nuts, or fruit, and drink 500–750 ml of water each hour; refill at aid stations or water sources when available.
7. Recovery breaks: Every 5 miles, take a 2-minute walk or light jog to assess your knees and stretch out.

Closing Note

Give this mountain-day workout a go and adjust the mileage and pace to suit your fitness—the Pacing app makes it simple to dial in custom targets. Have fun out there, keep your fluids up, and take in the Alpine scenery! 🚀

References

• “Soft” UTMB (Tour du Mont Blanc Trail) DAY 3: Courmayeur to Champex Lac! Sage Canaday Running VLOG! - YouTube (YouTube Video)