Leg Crumble dressed in a Cream of Lactic Acid

This will be a regular blog series, recommending workouts which address our weaknesses in a fun, concise recipe format.

Yes, it is a truth universally acknowledged that most ultra races feature a substantial amount of elevation gain and loss. Many novices will completely ignore this and continue training on the flattest, fastest terrain available to them, while others will work really hard on improving their climbing speed and endurance. Most will neglect working on their downhill technique, speed and endurance.

The following Ultra Training Recipe (i.e. workout) seeks to address the shortcomings of having weak legs and bad form, as many find out in the late stages of an ultra.

List of ingredients:

- a pair of fresh legs, preferably your own

- a fully functioning set of lungs

- a steep trail, minimum 3 mins long

- a timing device (an hourglass is not recommended)

- a cold beer

- an understanding partner (i.e. do this when s/he is away/asleep)

Serves 1 - preparation 10 mins , cooking 40 mins, ready for beer in 60 mins

Method:

1. Start by warming up the legs and lungs at a low heat for 10 mins. Skin should be moist and warm to the touch. Meanwhile avoid looking at the hill; fool yourself that it'll be just another easy plod.

2. Stare up the hill and before you have a chance to change your mind climb up the hill for 1 min; turn around immediately and run as hard as you safely can down to the bottom of the hill. Repeat 3 times.

3. Now that you are simmering, repeat the step above but this time climb for 3 mins followed by your best impression of an avalanche back to the start 3 times in a row.

4. Lower the heat for 5 mins by running easy on flat terrain. Ignore people's offers to give you directions.

5. Predictably, to achieve the desired jelly legs effect, its not over yet! Repeat step 3.

6. Run easy for 10 mins and serve yourself that cold beer!

Good downhill running form; to start with, keep the following 3 points in mind:

- Look ahead. If you can see your feet you will be crawling down the hill.

- Think about your breathing. The fear of falling when running downhill is obviously natural but if you hold your breath you will tense up making all your movements clumsy (& slow).

- Quick feet. A high cadence is far more efficient and saves your legs in an ultra. While some trail features do require you to open your stride or to jump over them it is otherwise best to avoid this.

Like this workout? Want to gain more from your limited time on the trails? Get in touch for a customized training plan that will fit your lifestyle!