Training for the Lakeland 50 & 100

Courtesy of www.TheEnduranceCoach.com Sports Science and Coaching Support for Ultra Athletes

Both the Lakeland100 and the Lakeland50 are considerable endurance challenges whether you intend to run the whole 100 or walk the 50 and this page will give you a starting point for training and preparation. Where to start..We would always encourage you to get a medical check from your GP to ensure that you are healthy and able to undertake a physical challenge such as the Lakeland100/50. We firmly believe that regular ramblers and walkers are capable of completing the 50 miles route within the time allowed and it is not necessary to be super human.. but it is necessary to ensure that you are healthy!

Many people entering the events will already be accomplished walkers and runners whilst others may be less experienced. The first rule to starting any fitness programme is to identify the demands of the event and implement the rule of 'sports secificity' The rule of sports specificity states that we become good at what we do in our training programmes, based on this you should identify the demands of the event and try to incorporate them into your schedule. Sounds a bit complicated.. but its not.

Demands of the Lakeland100/50:

• You will be on your feet running or walking for a long time
• The terrain will involve uphill and downhills
• The terrain will be uneven underfoot
• You will be carrying a rucksack on your back which adds weight
• You will need to navigate

How can that be transferred into your training:

• You need to do long runs or walks at event pace
• You need to include both uphills and downhills to condition your legs
• You need to travel over uneven terrain to develop ankle stability
• You need to carry a rucksack of similar weight to condition your legs
• You need to navigate during these training sessions

Its not possible to incorporate all of the above on a daily basis but you should attempt to complete 1 long run / walk per week including all of the above criteria to gain the benefits from each.

The Long Run / Walk:

The long run / walk will simply prepare your body for prolonged exercise and there are a number of changes which take place. Your aerobic energy system will develop in a manner which will ensure 'more miles to the gallon' from your precious energy stores. In addition, the muscles will become conditioned to long periods resulting in less damage and stiffness. Perhaps one of the most important aspects of the long run / walk is the psychological benefit of 'going long' and becoming accustomed to 'time on the go'.

Walking uphills and downhills:

Walking uphill is tough, especially when carrying a pack and it can drain your energy, its important that you include uphills in your regular long run / walk. It is even more important to include downhills.. When you walk down steep hills the 'braking effect' of your muscles as you try to slow yourself can cause damage and soreness, by including both uphills and downhills into your preparation you can avoid any unwanted stiffness.

Uneven terrain:

If the terrain is uneven you will need good ankle stability and good footwear! Walking over rough terrain will ensure that your ligaments and muscles are fully prepared and also improve your balance and agility, which will improve your overall performance.

Carrying a rucksack:

The best rucksacks to carry are those specifically designed for mountain marathon running. They are light and fit closely to your body without excessive movement (see equipment page). If you carry your rucksack for the first time you risk discomfort and blisters and you also run the risk of fatigue due to the extra weight which you are not accustomed to! Train with the rucksack and pack weight you intend to carry in the event.

What to wear on your feet:

This is a tough question to answer.. most of the really rough terrain which warrants 'fell shoes' occurs during the first 50 miles of the 100, in the latter half the terrain is much easier underfoot (for all 50 competitors). Fell shoes may lead to sore knees and feet over such a long distance, especially on the harder paths and trails, but they provide better grip on the rough sections. An intermediate 'trail shoe' with both grip and comfort is best, especially for the 50 mile competitors who miss the roughest sections of the course.

Navigation:

Use your map and compass on your long run / walk and become accustomed to navigating on the go. During the event it is not desirable to stop and lose time every time to need to check the map, you should always try to keep moving. Unless you are one of the faster 50 mile competitors, it's likely you will have to navigate at night. Practice this beforehand, things which are simple during day light are very different at night!

*There are organised recce days for the event, these will be advertised on the site and via the newsletter when details are available. We strongly recommend that you attend these recce days or complete your own course familiarisation before the event.

Nutrition:

If you don't put anything into the tank you will undoubtedly run dry and be forced to slow or even stop. The recommended intake in 60g of carbohydrate per hour but as a simple guideline you should aim to eat a small portion of carbohydrate rich food every 30 minutes. In addition to eating it is important to drink.. fluid intake will ensure that you digest and absorb the carbohydrates fully, if you don't drink you reduce the uptake of energy to your body.

Fluid is also important to avoid dehydration, if the weather is warm the potential for dehydration becomes even greater. Drink frequently (every 15 minutes), your urine should be pale straw coloured as a general guide and you should feel the urge to go every now and again! If you don't produce much urine and it is a very dark colour, this is a sign of dehydration. It is important to replace lost salts or 'electrolytes', choose a sports drink which can be purchased in powder form and carry plastic bags full of powder which can be mixed with water you access around the course.

*It is important to balance your fluid intake as too little leads to dehydration and too much leads to hyponatremia. Follow the menu link to the medical information page and read the chapters regarding dehydration and hyponatremia.



Need specialist advice?

The Endurance Coach specialise in provide sports science support and coaching advice for endurance athletes of all ability level. The services we provide include VO2 max testing, analysis of fuel economy, body composition analysis, nutritional advice and coaching support.

Our service is based upon initial testing to identify your personal areas of strength and weakness. The next step is to provide structured advice which will help you to strengthen your weaknesses and maximise your strengths. Our testing services have been sourced and valued by many ultra distance runners and triathletes, our advice and coaching support has played a critical role in their successes.

Our annual sports science suppport package for ultra runners costs £270 paid as an initial £90 fee and 4 quarterly payments of £45 each. For this fee you receive the following:

• Sports science testing on 3 occasions (16 week intervals)
• 16 week structured training advice following each test
• How to prepare and peak for key events
• Online support throughout the 12 month period

All testing sessions take place at our premises in St Helens, Merseyside and are carried out by our experienced and highly qualified team of physiologists. Individual sports testing and consultation sessions are also available at £95 per visit if you'd prefer not to join our annual support scheme. For more information visit www.TheEnduranceLab.com or email This e-mail address is being protected from spambots. You need JavaScript enabled to view it