Navigating the Dual Challenge: Training for Road and Trail Races Back-to-Back

Jason
May 31, 2024

Learn about my training and strategic planning as I prepared for two distinct races: Ultra Balaton Relay and Ultra Trail Hungary. Discover how I balanced the demands of road and trail running, overcame challenges, and optimised my performance through tailored workouts and strength training.

Most runners need to understand the why in their training plans, and I can explain that to the runners I coach, but usually, my harshest critic of my plans is myself, especially when it comes to training. Like the old adage, “do as I say, not as I do.” However, this time, I tried to shift this narrative. I was preparing for two vastly different types of races within just two weeks: a fast, flat relay on tarmac where my stages added to 48km in total and a grueling 111km trail ultra with significant elevation gain. The challenge was figuring out how to train effectively for both events. Here’s how I built my 18 week (+2 weeks in between races) plan to achieve this.

The Difference in the Two Races:

Ultra Balaton – 5 Person Relay:

Ultra Balaton Relay is a 211km relay race around Lake Balaton, characterised by flat, tarmac terrain with no trail running. The goal was to complete it as quickly as possible. Our five-person team ran different stages, with some doing four stages and others five. We completed the race in 14 hours, 54 minutes, and 36 seconds. My stages were as follows:

Stage 1: Start time: 11:50am, May 3rd, 2024

Distance: 8.01km
Elevation Gain: 59m
Pace: 3:48/km
Time: 30:29

Stage 2: Start time: 3:15pm, May 3rd, 2024

Distance: 7.08km
Elevation Gain: 3m
Pace: 3:46/km
Time: 26:39

Stage 3: Start time: 6:31pm, May 3rd, 2024

Distance: 14.53km
Elevation Gain: 8m
Pace: 3:57/km
Time: 57:20

Stage 4: Start time: 10:21pm, May 3rd, 2024

Distance: 10.43km
Elevation Gain: 88m
Pace: 4:02/km
Time: 42:06

Stage 5: Start time: 1:26am, May 4th, 2024

Distance: 7.54km
Elevation Gain: 38m
Pace: 3:56/km
Time: 29:45

Ultra Trail Hungary:

Ultra Trail Hungary was a solo event covering 111km with 4200m of elevation gain, mostly on trails. The race started at midnight, meaning a significant portion of it was run at night, adding the challenge of sleep deprivation. I completed this race in 14 hours and 27 minutes. You can see my race report here.

Distance: 111.70km
Elevation Gain: 4,254m
Pace: 7:46/km
Time: 14hrs 27mins

How I Prepared for Two Different Races

To tackle two vastly different races, I adapted a variation of the Lydiard Pyramid approach, which includes phases of Aerobic Base, Hill and Strength, Anaerobic, Integration, and Taper. While sticking perfectly to this method is challenging, I focused heavily on the Aerobic Base phase, understanding its crucial role in building a strong foundation.

Aerobic Base Phase:

I dedicated 9 weeks to building a solid aerobic base, off the back of maintenance miles in late 2023, which involved long, easy runs. Instead of focusing on pace, I concentrated on perceived effort, keeping it low and manageable. During this phase, I consistently ran over 100km per week and included specific strength exercises in the gym to enhance my overall strength. This preparation was crucial for tackling both speed and hill climbs, essential for the Ultra Trail Hungary. I also incorporated Tread-Hill exercises to build climbing strength while minimising stress on my body, ensuring I was ready for the demands of both races.

Skipping Hill and Strength Phase:

Thanks to my gym workouts, I felt confident enough to skip the Hill and Strength phase, as my body was already resilient enough to handle the upcoming Anaerobic phase.

Anaerobic Phase:

For four weeks, I introduced speed sessions. Initially, I was concerned that I might have lost my speed due to the extensive base building, but I quickly regained my pace. My interval sessions were successful, and I found myself faster than ever before. This phase prepared me for the fast, flat sections of the Ultra Balaton relay.

Integration Phase:

The three-week Integration phase was challenging, as I needed to balance training for both a fast, flat road race and a long, hilly ultra. I focused on running fast on hilly roads, confident in my ability to handle trails from past experiences. This approach kept my training dynamic and exciting. I also participated in the Vivicitta half marathon relay, where our team finished 4th overall (out of 323 teams), and I set a personal best for my 5k during a 7km race, a testament to my improved condition. I was also in a spirited Strava crown battle on hilly route with a guy in Budapest, adding an extra layer of motivation to my training sessions. I still need to claim that back as it’s like 3 seconds faster and I got it while I was training doing a double loop of the Strava route.

During this phase, I returned to the trails for hill repeats, particularly on a steep section in Budapest under the Libego. This helped me refine my hill climbing technique and get used to using poles again, which would be crucial for the Ultra Trail Hungary.

Taper Phase:

The taper phase lasted about 2 weeks and posed challenges due to my demanding work schedule. I had to travel to Warsaw for a conference I was organising, which meant long hours and limited sleep. Despite the hectic schedule, I prioritised my training and squeezed in a final hard workout 10 days before the Ultra Balaton race. This intense session comprised 10km at a 4:00min/km pace, followed by 4km at 5:00min/km pace, 7km at 3:45/km pace, and another 4km at 5:00/km pace. This rigorous routine left me feeling sharp and prepared for the upcoming taper period.

During the taper, I adjusted my training to include more easy runs and some light hill sessions, focusing on relaxation and recovery leading up to the Ultra Balaton Relay. Additionally, I incorporated a few faster sessions, such as sharpeners and up-tempo runs, to ensure I maintained my speed and readiness for the relay event.

Post First Race Transition:

After completing the Ultra Balaton Relay, my post-race strategy centred around prioritising recovery and keeping my endurance. I went on a few easy, long runs aimed at gradually restoring my body’s strength and resilience. Over the course of the week following the race, I reached a peak mileage of 120km, with each run contributing to my overall recovery process. This ended with a 31km trail run just a week before the Ultra Trail Hungary event. This longer trail run not only served as a crucial component of my recovery regimen but also provided valuable preparation for the challenges that awaited me at the Ultra Trail Hungary.

Despite my best efforts to maintain focus during the taper phase, I had some struggles, as is common for many athletes during this transitional period. However, I remained committed to my training and trusted in the cumulative effects of my preparation, knowing that each step taken during the taper was a step closer to optimal performance on race day.

What I Learnt

Training for both road and trail races, especially with two long races so close together, is no easy feat. Here are some key learnings from this experience:

Balancing Road and Trail Training:

I quickly realised that excelling in both road and trail races requires distinct training approaches. To truly perform at Ultra Trail Hungary in the future, I might need to give up events like the Ultra Balaton Relay. However, the idea of tackling Ultra Balaton solo next year intrigues me, though it would significantly impact my readiness for Ultra Trail Hungary. It’s a delicate balance, and understanding the unique demands of each race type is crucial.

The Power of Specific Gym Sessions:

Incorporating targeted gym sessions made a substantial difference. Strengthening my body helped me manage the demands of extensive training and really improved my uphill and downhill performance. This approach also reduced much of the soreness I experienced in previous races. The added strength not only enhanced my endurance but also made me feel more resilient and prepared for the varied challenges of both races.

Game-Changing Tread-Hill Workouts:

Tread-hill workouts proved to be a game changer. They allowed me to build climbing strength without the same stress as running on roads or flats. This method not only improved my hill running capabilities but also provided a controlled environment to push my limits safely. It’s a strategy I highly recommend for anyone looking to enhance their climbing endurance without overloading their body.

Mental and Physical Resilience:

Training for two vastly different races back-to-back tested my mental and physical resilience. The experience underscored the importance of flexibility in training plans and the need to listen to my body. I learnt that being adaptable and willing to adjust my approach based on how I feel is crucial for long-term success and injury prevention.

Prioritising Recovery:

The significance of recovery cannot be overstated. Balancing intense training sessions with adequate rest was vital to maintaining performance and avoiding burnout. I found that taking time to recover properly physically, but also mentally, between sessions allowed me to sustain high training volumes and intensity, ultimately leading to better race performances.

Training for both road and trail races, especially when they are so close together, has been a challenging yet enlightening journey. Balancing the unique demands of each race type required careful planning, adaptability, and a willingness to learn from each experience. Incorporating specific gym sessions and innovative tread-hill workouts has significantly enhanced my performance and resilience, proving the importance of a well-rounded training regimen.

The lessons learnt from this process are invaluable. I’ve come to appreciate the power of strength training, the benefits of strategic hill workouts, and the necessity of prioritising recovery. These insights not only improved my race outcomes but also provided a deeper understanding of how to train more effectively for diverse racing conditions.

As I look ahead, these experiences will shape my future training plans and race strategies. Whether focusing on one type of race or continuing to challenge myself with back-to-back events, I now have a stronger foundation to build upon. Most importantly, I can pass these learnings on to my clients, helping them to navigate their own training journeys and achieve their running goals with greater confidence and success.

So, whether you’re gearing up for your first road race or tackling the rugged trails, remember that every step, every hill, and every recovery day contributes to your growth as a runner. Lace up, embrace the journey, and discover the transformative power of running.