Taking on a trail is no small undertaking. Whether you want to prepare for a 15, 20, 40, 50 km trail or even an ultra-trail, preparation is a key step. This revolves mainly around physical training, nutrition and hydration, as well as smart race management. Here are our essential tips for proper trail preparation.
Key takeaways:
Key takeaways:
- Choose a race suited to your level and draw up a training programme spanning 8 to 12 weeks.
- Physical and mental preparation is essential for managing your effort and your mindset during the race.
- Choose suitable gear with good shoes and lightweight, breathable clothing.
- Your training programme should include varied sessions, including specific sessions.
- Get into the habit of fuelling and hydrating during exercise with carbohydrate-rich foods and electrolyte drinks.
- Cut back on training one week before the trail and focus on recovery with stretching, a varied diet, adequate hydration and mental preparation.
Set yourself a realistic goal
There are several key factors to consider when preparing for a trail. But how do you getting started in trail ? First of all, you need to choose a race that matches your level and prepare a suitable training programme. The preparation time for a trail varies depending on whether you are training for a 15 km or a 50 km trail. Ultra-trail preparation is different again, as it is advisable to have completed at least two to three full trail seasons before attempting one. More generally, you would typically expect a training period of 8 to 12 weeks. This allows the body to hit peak form and then have a recovery period. Succeeding in a trail comes down above all to physical and mental preparation. You will therefore need to be able to manage your effort and your mindset. To do this, you will need to train your body to draw slowly on its reserves, work on your heart rate zones, learn to listen to your body and condition your mind to cope with long distances. Also remember to study the technical demands of the terrain, as this adds an extra layer of difficulty. It is therefore better to start with a short trail with a manageable elevation gain. Finally, you should pay particular attention to your gear. We recommend choosing trail / running shoes with support and good grip. Also opt for clothing, such as trail t-shirts, lightweight and breathable. They should wick away sweat while also protecting you from the elements and the heat. Finally, make sure you test your gear and especially your accessories (hydration pack, watch, poles…) before the race and on all terrain types. To find out more, follow our guide to choosing the right trail shoes.
What training sessions should you do to prepare for a trail?
To follow a good training programme, it is important to plan varied sessions to properly prepare your body. When preparing for a trail, we recommend training at least two to three times per week. In addition to your intense sessions, don't forget to practise jogging at a moderate intensity as a recovery session. Your base endurance will improve during long runs. The goal is to start with a duration of at least one and a half hours and then gradually increase it. The long run should allow you to get closer to the distance, elevation gain and effort duration required on race day. It is therefore important to practise it in real conditions to ensure proper trail preparation. To work on pace changes and improve your MAS, interval training is the session for you. This training method involves alternating phases of fast, intense running with recovery phases at lower intensity. When should you plan to walk during a trail? Specific training sessions are ideal for working on this. In trail, you should prioritise walking on climbs and technical sections of the course. Hill work is therefore ideal for training this aspect. During specific sessions, you should also focus on downhill running, varying terrain and, more broadly, your strength and conditioning.
Nutrition and hydration in trail
Nutrition and hydration are a crucial part of trail preparation. Just as with your gear, don't wait until race day to test different foods and drinks. This will help you avoid any nasty surprises on the day. The main nutritional sources during exercise consist of of carbohydrate-rich foods to avoid dropping into hypoglycaemia. We therefore suggest turning to energy bars, energy gels, fruit pastes or dried fruit. Ideally, aim to consume around 40 grams of carbohydrates per hour of racing. For very long races, lightweight snacks can be planned in. However, hard-to-digest foods should be avoided. Explore our selection of best trail bags to carry your kit and everything you need for refuelling. On the hydration side, don't wait until you're thirsty to drink during exercise. Instead, adopt a regular hydration strategy. Aim to drink small amounts of water approximately every 15 to 20 minutes. Alongside your water supplies, we recommend incorporating electrolyte drinks. These help replenish the minerals lost through sweat. Finally, we recommend drinking plenty after the race to rehydrate and support your recovery after the trail.
