Stronger, Tougher, Happier: The Triathlete's Guide to Embracing Ultrarunning
When Eric Lagerstrom, a seasoned triathlete, ventured into his first ultramarathon, it wasn't about swapping his tri gear for trail shoes permanently. His curiosity was piqued by a simple question: Could the enduring grind of ultrarunning harmonize with the disciplined dance of swimming, biking, and running? More intriguingly, could this new challenge infuse his athletic routine with renewed happiness and resilience?
"I was drawn to the idea of mixing things up," Lagerstrom shares. "Trail running has always been a joy for me, and at this point in my career, experimenting with a 50K seemed like a risk worth taking."
Lagerstrom's story is not unique. Many triathletes are stretching their boundaries to include ultramarathons—ranging from 50Ks to even more daunting distances. For some, it's about ticking a box on their adventure list. For others, it's a strategic move to break the monotony of training or to add a new layer to their endurance capabilities.
This guide leverages the experiences of triathletes like Lagerstrom and Chris Leiferman, and insights from coach John Newsom. Their journeys illuminate the path for triathletes curious about when, why, and how to integrate ultrarunning into their lives effectively.
Why Ultrarunning Could Be Your Next Best Move
Mental Refreshment and Motivation
"It's about embracing the beauty of the landscape," explains Newsom, a coach based in New Zealand who completed his first ultra on the challenging Motatapu track. "There's something profoundly rewarding about enduring those long, scenic runs."
While the precision of timed intervals and power outputs satisfies many, ultrarunning offers a chance to:
- Run by feel, easing off constant metric monitoring
- Enjoy a laid-back race vibe, a shift from the high-strung triathlon atmosphere
- Rediscover the pure joy of endurance sports, away from the usual performance metrics
Leiferman reflects on the stark contrast in race environments: "The ultrarunning scene is incredibly relaxed compared to triathlons, which often feel high-pressure."
Physical Upsides
Ultrarunning doesn't just recalibrate your mental state; it also enhances your physical prowess:
- Boosts durability and reduces injury risk through diverse terrain challenges
- Expands aerobic capacity with prolonged exertion
- Hones pacing skills and nutritional strategies over extended periods
- Improves running efficiency on unpredictable surfaces
A Cultural Shift
Ultrarunning also immerses you in a culture distinct from triathlon:
"The community and the stunning trails were big draws for me," Lagerstrom notes. "It's not just about competing; it's about the whole experience."
- A community-focused, relaxed racing environment
- Deep connections with nature and breathtaking landscapes
- Opportunities to explore trails that might otherwise remain unknown
Timing Your Ultra: Strategic Considerations
Winter/Pre-Season
"Think of it as a spring marathon," Newsom suggests. This timing is perfect for:
- Cold climates, where cycling outdoors might not be feasible
- Base-building phases, focusing on endurance
- Mental breaks, crucial during the off-season
A winter or early spring ultra can serve as an intensive base training phase, prepping you for a season of triathlon competitions.
Post-A-Race Season
Scheduling an ultra after your main triathlon season can also be effective:
"Post-Ironman fitness can be leveraged into an ultra," Newsom advises. This approach requires careful recovery planning but can extend your peak performance period.
Training Tweaks for the Triathlete-Ultrarunner
Transitioning from triathlon to ultrarunning training involves thoughtful adjustments:
Eric Lagerstrom’s Approach:
- Minimized swimming
- Maintained cycling frequency, reduced intensity
- Gradually increased run volume, introducing back-to-back run days
Chris Leiferman’s Strategy:
- Kept a balanced swim-bike-run routine
- Integrated specific trail runs
- Used the ultra as a check-in rather than a peak race
Gear and Nutrition: Ultrarunning Essentials
- Hydration systems: Test vests and handhelds to find what works best for you.
- Nutrition: Adapt your triathlon fueling strategies to longer, slower efforts.
- Equipment: Invest in trail-specific gear, especially shoes and socks that can handle the demands of rugged terrain.
Recovery and Beyond
Recovery from an ultra might be quicker than expected due to the varied muscle use and softer terrain. Transitioning back to triathlon training should be gradual, respecting your body’s cues.
Embarking on Your Ultrarunning Journey
Before you lace up for an ultra, consider:
- Your motivations and goals
- The timing within your triathlon calendar
- The suitability of the ultra event to your skills
Starting with shorter trail events can help you adapt without overwhelming your system.
Conclusion: A Synergistic Dance
Ultrarunning can enrich your triathlon training, offering mental refreshment and enhanced physical toughness. It invites a holistic appreciation of endurance sports—a journey not just about metrics, but about experiences, resilience, and personal growth.
Whether you're aiming to toughen up, find joy in new challenges, or simply mix up your routine, ultrarunning might just be the perfect complement to your triathlon endeavors.
How can ultrarunning benefit triathletes?
Ultrarunning can benefit triathletes by boosting durability, mental resilience, and aerobic capacity. It provides an opportunity to slow down, run by feel, and develop toughness over terrain, which can translate to stronger Ironman marathons, improved pacing skills, and more efficient nutrition strategies.
When is the best time to incorporate an ultramarathon into a triathlon training plan?
The best time to incorporate an ultramarathon into a triathlon training plan is during the pre-season as a big run focus or after the primary race of the triathlon season. Both approaches require careful planning to ensure proper recovery and preparation for the unique terrain and demands of an ultra.
How should triathletes adjust their training for an ultramarathon?
Triathletes should adjust their training by increasing their run volume and focusing on long runs, particularly on hilly terrain. It may involve reducing swimming and modifying cycling workouts to steady aerobic intensity. Specificity in training, including double run days and preparation for the types of terrain expected, is also crucial.
What logistical challenges should triathletes consider when preparing for ultrarunning?
Logistical challenges in ultrarunning include managing hydration needs due to increased sweat rates, selecting appropriate gear such as shoes and vests, and planning nutrition strategies effectively. Triathletes should test their equipment and nutrition well in advance to avoid issues on race day.
What are some considerations for triathletes recovering from an ultramarathon?
Recovery from an ultramarathon is often quicker than a long-distance triathlon due to varied terrain that distributes load across multiple muscle groups. However, careful monitoring of muscle soreness and adequate rest are important to ensure complete recovery before resuming triathlon training.
#TriathlonTraining #Ultrarunning
Source: https://www.triathlete.com/training/balance-ultrarunning-and-triathlon/
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