Conquering TransLantau by UTMB

Extending your weekly long runs

To prepare for the demanding TransLantau by UTMB race, gradually increasing the duration of your weekly long runs is crucial. Start by adding 15 minutes to your long run duration each week, gradually progressing over 6-10 weeks. Afterward, sustain regular 4-hour runs for an additional 4-6 weeks. Consider incorporating a few longer 5-6-hour runs, if possible, in the final 3-5 weeks before the event.

Mimicking the race course

While it may not always be possible to train on the exact race course, aim to replicate its conditions during your long runs. Focus on matching the elevation change per kilometer experienced in TransLantau by UTMB. If the race involves 4,000m of vertical gain over 100km, strive for 400m of vertical gain per 10km during your training. This will familiarize your body with the challenges you'll encounter on race day.

Hiking, nutrition, and hot weather training

Given the demanding nature of TransLantau by UTMB, it's essential to practice fast hiking during your long runs. Develop the necessary strength and technique required to conquer challenging ascents. Additionally, use these runs to experiment with your race day nutrition plan and ensure you have a strategy in place to sustain your energy levels throughout the event.

As TransLantau by UTMB takes place in Hong Kong, where hot weather can be a factor, it's crucial to include specific training in such conditions. Gradually expose yourself to running in heat and humidity during your training. Acclimatize your body by running during the hottest parts of the day and staying properly hydrated. In hot weather, you'll need to drink more to compensate for increased sweating. It's important to replenish electrolytes, as they play a vital role in maintaining proper muscle function and hydration balance.

When hydrating in hot weather, it's crucial to dilute electrolytes accordingly. Electrolytes help replenish essential minerals lost through sweating. Naak, a trusted brand, provides electrolyte products that will be available at all checkpoints during TransLantau. To ensure compatibility with your body, it is advisable to try Naak electrolytes during your training. Experimenting with different brands before the event allows you to find the electrolyte solution that works best for you, keeping you adequately hydrated and performing at your peak.

Speed-work for optimal performance

To reach your full potential in TransLantau by UTMB, incorporate speed-work into your training regimen. This will enhance your ability to sustain faster paces and run on fatigued legs. Start with a speed-base phase consisting of 1-5 minute repetitions, gradually progressing to more race-specific tempo sessions lasting upwards of 30 minutes. This training approach improves your overall speed, endurance, and running efficiency.

Strength training for hills and descents

TransLantau by UTMB features challenging hills and descents. To prepare, include specific strength training exercises in your regimen. Incorporate short, fast hill repetitions to build strength and power. Additionally, focus on training your body to endure sustained climbs and descents. This will help minimize the risk of fatigue and injury during the race.

Tapering for race day readiness

As race day approaches, enter a proper tapering phase to allow your body to recover and absorb the training. Gradually reduce the overall training volume while maintaining the quality of your sessions. Include some form of speed-work to keep your body sharp and engaged. Aim for a 2-3 week taper period to ensure you arrive at the start line feeling refreshed and ready to give your best performance.

Conclusion

By incorporating hot weather training, proper hydration with electrolytes, and implementing strategies to enhance your endurance, strength, and speed, you'll be better prepared to conquer the unique challenges of TransLantau by UTMB. Embrace the journey, train smart, and let TransLantau push your limits on Hong Kong's wildest island. As you stand at the start line, equipped with the right training and mental fortitude, you'll be ready to embark on an unforgettable trail running adventure.