We sat down with Dennis Koors for another Q&A session. Last time we spoke to Dennis we introduced him as an Armpocket sponsored ultramarathon runner. This time we discussed his ultramarathon training.
Dennis is currently training for the Ultra-Trail du Mont-Blanc (UTMB) which he will take part in later this year. UTMB is a single-stage, mountain ultramarathon. It takes place once a year in the Alps and follows the route of the Tour du Mont Blanc through France, Italy, and Switzerland.
This September Dennis will take part in UTMB for the fourth time. Armpocket is sponsoring Dennis and through this, we are also helping support Soutien Orphenlinat Pagala. The money raised will help fund advances in agriculture, infrastructure, and healthcare for the orphans and sick of Pagala.
Armpocket: “How long do you train prior to an ultramarathon?”
Dennis: “For a Race the magnitude of UTMB, I train for 9 months total. 5 months in a “reverse taper” preparing to prepare, followed by 14 intense weeks and then a 3 weeks’ taper. 12 weeks preceding the 3 weeks’ taper will consist of 1000 miles and 150,000 feet of elevation change.”
Armpocket: “How does your diet change during training?”
Dennis: “My hunger increases greatly as does my need for carbohydrates and protein. I consume recovery supplements after every training session, Glutamine and protein supplements daily, as-well-as foods containing antioxidants and anti-inflammatory qualities daily to minimize muscle damage and facilitate recovery.”
Armpocket: “Other than running, what else is involved in training?”
Dennis: “Two days per week of resistance/weight training. This involves area-specific training like squats, lunges, leg extensions, calf raises, 1-legged squats, free-standing jumps, modified planks, and weighted crunches for core strengthening.”
Dennis: “If it’s a road race, like Badwater, I run through Hidden Valley and Death Valley for road surfaces, heat, and long, gradual, steep inclines. Mostly though I am training for a mountain race and train in the mountains. This includes Backbone Trail, traversing 67 miles through the Santa Monica Mountains parallel to the Pacific Ocean, summiting Mount Whitney at night without sleep, running Rim-to-Rim-to-Rim of the Grand Canyon, and Races in Sequoia National Forest near Yosemite National Park.”
Armpocket: “What gear is a must for ultramarathon training?”
Dennis: “Headlamp, excellent trail shoes, my handy Armpocket, comfortable and moisture-wicking running shorts/shirts/jackets/socks (Injini), Body Glide, headband, and sunglasses.”
Have you ever run in an ultramarathon? What tips would you offer for someone who wants to train for one?
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