Insights from Ultramarathon Pacing Strategies with Baptiste Morale | KoopCast #243

Baptiste Morel-Prieur is a author on a recent paper titled Submaximal force-velocity relationships during mountain ultramarathon: Data from the fieldResearch from the 2023 UTMB offers ground-breaking insights into trail running performance by analyzing how runners handle different gradients throughout a race. Batiste Moral shares his data-driven approach that identifies specific areas where athletes can improve from year to year.• Analyzing Strava data from 600 UTMB participants reveals distinct "force" (uphill ability) and "velocity" (flat ground speed) components of performance• These components have no correlation with each other, meaning they represent different physiological abilities requiring targeted training• Case study of Jim Walmsley shows 76% of his time difference behind Kilian Jornet in 2022 occurred on gradients steeper than 20%• After focused training in the Alps, Walmsley specifically improved his steep climbing ability before winning UTMB 2023• Durability analysis suggests flat terrain speed deteriorates more than uphill capability during ultras, indicating flat-ground training after fatigue might be more valuable• Western States vs. UTMB comparison shows dramatically different terrain profiles despite both being 100-mile races<br>• Simple heart rate-based test can help identify your personal gradient-specific weaknessesPapers discussed-Decoding Ultramarathon: Muscle Damage as the Main Impediment to PerformanceSign up for CTS Coaching-https://trainright.com/coaching/ultrarunning/Subscribe to Research Essentials for Ultrarunning-https://www.jasonkoop.com/research-essentials-for-ultrarunningInformation on coaching-https://www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoopBuy Training Essentials for Ultrarunning:Amazon-https://www.amazon.com/dp/B09MYVR8P6Audible-https://www.amazon.com/dp/B09MYVR8P6#ultrarunning #trailrunning #running #sports #sportsperformance