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

KoopCast

Baptiste Morel-Prieur is a author on a recent paper titled Submaximal force-velocity relationships during mountain ultramarathon: Data from the field

Research 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
• Simple heart rate-based test can help identify your personal gradient-specific weaknesses

Papers discussed-Decoding Ultramarathon: Muscle Damage as the Main Impediment to Performance

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Chapters

1. Insights from Ultramarathon Pacing Strategies with Baptiste Morale | KoopCast #243 (00:00:00)

2. Introduction to Trail Running Research (00:00:08)

3. Meet Batiste Moral: Analyzing UTMB Data (00:08:40)

4. Comparing Elite Runners' Performance Profiles (00:15:06)

5. Force vs. Velocity in Trail Running (00:23:35)

6. Training for Your Specific Weaknesses (00:31:50)

7. Durability: The Flat Ground Challenge (00:42:35)

8. Future Research and Practical Applications (00:53:35)