My question is more directed toward those who’ve done Ultraman or coached those who have.
I’ve searched the forums and used my Google-fu but have come up short on how best to structure an annual training plan for a race like Ultraman/Ultra 515.
Does anyone have an outline I could look at or provide a source that I could read?
Thanks in advance!
Edit:
I found these resources. Apparently my Google-fu is weak sauce…
I have not done an ultraman but have half heartedly though about it. Using Google awhile back I came across the plan in your first link. It looks pretty consistent with what I’ve heard from others - train alot and then train some more. There are several 30+ hour weeks on that plan. I’m not sure how I’d hold down a job.
I don’t feel the need to post a new thread, so I’ll try to piggy back of a previous one of mine.
I was accepted into the 2017 Ultraman Florida race in February and I’m having a hell of a time finding a training plan that will allow me to have a respectable finish yet not put an indelible strain on my family (I work 40-60 hours per week, wife also works full-time as a teacher and we have three young children).
I realize that Ultraman will likely be her for awhile and I can try again in a few years, but I feel very honored to have been invited and will kick myself in the ass if I back out before trying to find a plan.
I’ve searched the forum and have gleaned some useful tips, but if you have done Ultraman before and are willing to share, could you please give me a general outline of what your week looked like (how many months, hours, number of each workout per week, intensity, etc…)?
I’m having a hell of a time finding a training plan that will allow me to have a respectable finish yet not put an indelible strain on my family (I work 40-60 hours per week, wife also works full-time as a teacher and we have three young children).
I know that this is not what you want to hear but Ultraman isn’t an event where you can do minimal training and expect good results. Its a long event and it becomes even more complicated because you are starting days 2 and 3 on tired legs. And the only way to get through it is to do back to back long sessions while training to get your body used to it. Training plans are going to differ greatly by athlete depending on your background, time constraints, wanting to finish vs winning it, etc. I raced Ultraman Florida a couple a years ago and it is an amazing race. But if you don’t have the time to put in the training required then I wouldn’t attempt it.
Depends on your starting point, ultimately UM is a stage race with a hard (long) swim to start and a hard (long) run to end.
Think differently than IM, you have 12-16 hours to recover between events. Think high FTP (IE high FTP is specific phase, not going slow on the bike for 10+ hours)
I’m a minimalist by nature; quite often the initial thought is that you have to train twice as much for Ultraman as for Ironman . . . not in my opinion.
Many train the same for Ultraman as they did for Ironman and are successful . . . not in my opinion the way to go either.
I have not done an ultraman but have half heartedly though about it. Using Google awhile back I came across the plan in your first link. It looks pretty consistent with what I’ve heard from others - train alot and then train some more. There are several 30+ hour weeks on that plan. I’m not sure how I’d hold down a job.
From what Rob Gray (UM Florida winner) and Mike Coughlin (UM Kona winner) shared here on ST, they did not really train any more than for an IM, it is was just the distribution of when they did what workouts. It’s not like they doubled their training for Ultraman, since fundamentally the human body can only put out “so much” in a week. Looks like a few longer runs a few longer swims, and a few longer runs (or high volume run days) in the plan, but not neccessarily all in an given week. I hope they can chime in and share their views rather than me loosely paraphrasing what they shared.
Congrats on your acceptance! Ultraman is a very special event.
Maurice captured the practical requirements of Ultraman perfectly above. Training should reflect these demands relative to your personal strengths and weaknesses, and need not involve excessive volume. When reading plans and athlete blogs online, it is worth noting that Ultraman attracts adventurous souls who often prefer big training for its own sake to optimal training for completion and/or peak performance. That’s part of the allure and mystique of this great event, but it can lead the unwary time-limited athlete astray.
I’ll share a snapshot of my 2015 UMWC training as well as that of a time-limited athlete I coached for 3 months to a MOP (<28h) finish at 2015 UM Australia for perspective.
My 2015 UMWC Training (not including race week):
months of structured training: 14 (59 weeks)
hours per week: 13:40 avg, 5 weeks >18h (18,18,19,24,28)
Workout frequency: 13-16/wk including T-runs (typically 4xS, 4xB, 4-6xR, 1-2xStr)
Intensity: Full range from easy to VO2max, varying emphasis through the year, mostly UM pace in last 3 months
Time-limited athlete’s 2015 UMA Training (not including race week):
months of structured training (with me anyway): 3 (13 weeks)
hours per week: 10:09 avg, 4 weeks >14h (14,15,17,17)
Workout frequency: 8-10/wk including T-runs (typically 3xS, 3-4xB, 3xR)
Intensity: Full range from easy to VO2max, mostly UM pace the whole time
I completed Ultra520 Canada (FKA UM Canada) and I got great advice from user “Theory” who has already responded and was also there in person during the event.
the main thing I learnt was to train several consecutive days to get the body used to having to do a 3 day event. Like most athletes I work 5 days a week, so have to fit in my training into what free time I have. You don’t have to swim 10k prior to the event, but doing a few 7ks is good for the confidence, I never cycled 275k in any one day but did get to 240k and cycled the day before and after (think long weekend of cycling)
it was an amazing experience and I would do it again in a heartbeat.
Your crew is very important but they don’t need to be involved in the sport, just need to keep going and keep you going during the event.
I read your comment in the topic and I´m really interested in the snapshots you offered …
Two weeks ago I registered myself to the UM Florida 2017 and now I’m training as I usually do and searching for plans, ideas, experiences, tips, comments, etc. from Ultramans…
Brandon, rodjsta.com is my blog. The plans I have on there were tailored to me by Craig from No Limits Endurance. If you are looking for plans and coaching and can manage with coaching by correspondence I highly recommend Craig.
With Craig’s guidance I successfully completed UM in 25hrs and 8mins. It was my first attempt at an UM and I had only completed one Ironman prior to the UM undertaking. Overall I felt confident going in and I felt great throughout the whole weekend.
