A key element of UTMB preparation, the shock weekend is even more essential if you need to prepare for the UTMB on flat terrain! Find out what this type of training camp involves and what benefits it brings to your training.
What is a shock weekend?
The idea of a shock weekend is to accumulate a significant number of kilometres and elevation gain over a short period of two or three days. The goal is to experience conditions close to the target race and to train on similar terrain. A shock weekend in preparation for the UTMB should include at minimum 4 hours of running on Saturday with fast descents and climbs at a moderate pace. On Sunday, complete 6 hours of running with alternating 20-minute flexible and moderate-pace efforts and 40-minute intensive efforts. If you have more time, add a long uphill training session on Friday evening.
When to do it and what are the benefits?
The ideal is to do one or two shock weekends in the four months before a target race, and no later than three weeks before the event. The shock weekend will intensively prepare your muscles for the eccentric contractions of descents and accustom you to prolonged effort on rugged terrain. Moreover, repeating two outings is better than one very long outing. Finally, it is the ideal opportunity to test your clothing, equipment and race nutrition in real conditions. Find out more:
