Loon Mountain Race Training (Part 3): Event-Specific Planning

Dave Dunham leads a charge on the
sneaky difficult Exodus climb.
Photo by Joe Viger Photography

"Details are the difference between good stuff and great stuff."  ~Stephen Brewster

The optimal length of an event-specific plan is somewhere between 16-20 weeks.  Any less and progressions are expedited which may increase the risk of soft-tissue issues.  And any longer challenges an athlete's ability to focus and maintain the necessary levels of motivation and attention.  By the middle of March we are 16 weeks from race day making this time of year the optimal time to begin event-specific planning.  The following are the key training units and progressions to consider when putting together your Loon Mountain Race (LMR) plan.

Starting Point
There are a number of things to consider when developing your LMR-specific plan.  They include; your current level of fitness, your available time to train, and your race-specific goals.  Taken together, these variables will help determine your starting point and your weekly training volume.  In an effort to cover as many people as possible I'll provide training objectives for three groups; first timers, PR seekers, and Top 10 finishers.

Event-Specific Plan
The LMR-specific plan has two important elements; running-specific training units and mountain-specific strength training units.  Let's look at the training plans for each group separately.  

First Timers
Running-Specific Training Units
At a minimum there are three running-specific training units which must be performed every week; aerobic endurance, strength endurance, and LMR-specific.  

Aerobic Endurance training units are 30-45 minute weekday runs which are performed at an effort level described as "easy to moderate".  No specific terrain is required although the more time spent 'off-pavement' the better and "hilly" is always preferred over "flat".  

Strength Endurance training units are 30-45 minute weekday runs which are performed at an effort level of "moderate to hard".  These training units should be performed on the hilliest route possible.

LMR-specific training units will gradually increase in duration over the course of the program to approximate the anticipated finish time.  In 2018 the median overall finish time for men was 1:25 and for women it was 1:47.  You can base your projected finish time on these numbers.  The terrain for these training units should be off-pavement and hilly.  Start your LMR-specific training unit duration consistent with your current fitness and devise a progression over the course of the 16 weeks to get to your target.  

Mountain-Specific Strength Training Units
Strength training is a fundamental complimentary training activity for all endurance athletes and should be performed year round.  There are times, however, when the volume of strength training is reduced to account for an increase in event-specific training.  The LMR-specific plan should include (at a minimum) two days a week of strength training.  Mountain-specific strength training includes a total body approach with an emphasis on increasing work capacity by minimizing idol time and maximizing heart rate response.  This is done by moving purposefully from one exercise to the next without taking a rest break.  Here's an example of a mountain-specific strength training program for first timers;

Synergy Stack® 
Full Crunch (20)
Incline Press, DB (10) 
Incline Press, machine (10)
Bicycle Crunch (20/side)
Leg Press (10) 
Side Touch Lunge (10/side) 
Plank (30-60 seconds)
Low Row, machine (10) 
1-Arm DB Row (10/arm) 
Rope Crunch (20) 
Leg Press (10) 
Turn Lunge (10/side) 
Oblique Crunch (20/side)
Shoulder Press, DB (10) 
Shoulder Press, machine (10)
Plank (30-60 seconds)
Leg Press (10) 
Drop Lunge (10/side) 
Tricep Press, rope (10) 
Bicep Curl, rope (10) 

NOTES:  This routine is performed as a circuit meaning the exercises are performed in order.  The number of repetitions are provided in parentheses.  

PR Seekers
Running-Specific Training Units
After having finished the Loon Mountain Race once, we often hear one of two reactions; "I'm never doing THAT again." or "That was really cool, I wonder if I can do it faster next year?".  Fortunately the latter is a more common sentiment than the former.  If you're looking to improve your time there are four running-specific training units which must be performed every week; aerobic endurance, ascent attacks, active recovery, and LMR-specific.  

Aerobic Endurance training units are 45-60 minute weekday runs which are performed at an effort level described as "easy to moderate".  Every effort should be made to include as many hills as possible.  Generally speaking these runs should have an ascent rate greater than 75 feet/mile.  

Ascent Attacks are strength endurance workouts designed to improve climbing-specific fitness.  These 45-60 minute weekday runs are performed at an effort level of "moderate to hard".  The objective is to find the hilliest route possible and attack every uphill.  Active recovery is performed on the flats and the descents.  

Active Recovery training units are 45-60 minute weekday runs which are performed at an effort level described as "very easy to easy".  These runs should be performed the day after Ascent Attack workouts.  The terrain should be kept flat(ish).  

LMR-specific training units are designed to replicate the terrain, surfaces, and target finish time.  The ideal setting for these training units are ski resorts which provide gravel service roads and grassy ski slopes.  Alternatively you'll be looking for the hilliest off-road route available to you.  Rather than focusing on the event distance (~6.6 miles), structure these runs around target finish time.  Gradually increase the duration of these training units to peak two weeks before the event (ie. apex week).  Optimally this progression ends with a run that is 15-20 minutes longer than your target finish time.  

Mountain-Specific Strength Training Units
Mountain running is an incredibly demanding sport involving the entire body.  Mountain-specific strength training routines should be performed twice weekly (at a minimum), include movements for the entire body, and be performed with minimal rest between exercises.  The objective is to elevate heart rate and keep it elevated the entire workout.  Here's an example of a mountain-specific strength training program for PR Seekers;

Antagonist Pair Coupling®
Pull-Ups, wide (to failure)
Push-Up, traditional (double the number of pull-ups)
Butterfly Full Crunch (20)

Circuit #1: Push->Pull (primary) [no rest] 
Incline Press, DB, L2 (10) 
Low Row, machine, narrow (10) 
Bicycle Crunch & Reach (20/side) 
Angled Leg Press (10) 
Side Touch Lunge (10/side) 
Knee Extension (10) 
Romanian Deadlift->Calf Raise->Shrug (10) 
Arnold Press, DB, L7 (10) 
Face Pulldowns (10)

Pull-Ups, narrow (to failure)
Push-Up->wide-wide (double the number of pull-ups)
Marching Planks (10/side)

Circuit #2: Push->Pull (primary) [no rest] 
Incline Press, DB, L4 (10) 
Low Row, wide (10)
Rope Crunch (20) 
Angled Leg Press (10) 
Turn Lunge (10/side) 
Knee Extension (10) 
Romanian Deadlift->Calf Raise->Shrug (10) 
Arnold Press, DB, L6 (10)
Straight-Arm Pulldowns (10)

Arms 
Tricep Press, rope (10) 
Bicep Curl, rope (10) 
Tricep Press, V-bar (10) 
Bicep Curl, V-bar (10) 

NOTES:  This routine is performed as a circuit meaning the exercises are performed in order.  The number of repetitions are provided in parentheses.

Top 10 Finishers
Running-Specific Training Units
As the popularity and prestige of the Loon Mountain Race has grown, so too has the quality and depth of the field.  This includes non-championship years.  Any athlete who finishes in the Top 10 can count themselves as one of the top mountain racers in the region...and sometimes the country.  For individuals looking for a Top 10 finish there are five running-specific training units which must be performed every week; aerobic endurance, strength endurance, maximum lactate steady-state, active recovery, and LMR-specific.  

Aerobic Endurance training units are 60-90 minute weekday runs which are performed at an effort level described as "easy to moderate".  The goal for these athletes is to optimize weekly vertical gain so these runs must be hilly.  The target ascent rate is greater than 100 feet/mile.  

Strength Endurance training units are used to stimulate mountain running-specific skeletal and bio-energetic adaptations.  There are two common workouts in this category; Ascent Attacks (see above) and Vertical Compression.  These workouts should be performed weekly.  Vertical Compression training runs are 60-90 minutes, performed at an effort level of "hard+", and include as much elevation gain as possible in the allotted time.  Ascent rates of greater than 200 feet/mile would fit the optimal criteria for these training units.

Maximum Lactate Steady-State training units are 45-60 minute weekday runs performed at an effort level of "moderate to hard".  They are designed to improve the bioenergetics of racing at threshold levels for events greater than 45 minutes in duration.  There are many examples of workouts in this category.  A popular example is Tempo Intervals.  After a 15-20 minute warm-up, perform two 15 minute intervals at 10 km race effort with 3 minutes of active recovery between them.  Finish the run with a cool-down to 45-60 minutes.  The terrain should be hilly but not outrageously so.

NOTE:  Strength Endurance and Maximum Lactate Steady-State runs should have at least 24 hours of recovery (absolute or relative) between them.  These two workouts should not intentionally interfere with each other.  

Active Recovery training units are 60-90 minute weekday or weekend runs which are performed at an effort level described as "very easy to easy".  These runs should be performed the day after Strength Endurance, Maximum Lactate Steady-State, or LMR-specific workouts.  The terrain should be kept flat(ish).  

LMR-specific training units for Top 10 Finishers should simulate the three sections and five climbs that make up the Loon Mountain Race course (see previous article).  As mentioned before, the ideal setting for these training units are ski resorts which provide gravel service roads and grassy ski slopes.  Once again, rather than focusing on the event distance (~6.6 miles), structure these runs around target finish time.  Gradually increase the duration of these training units to peak two weeks before the event (ie. apex week).  Optimally this progression ends with a run that is 20-30 minutes longer than your target finish time.  

Mountain-Specific Strength Training Units
Mountain running is an incredibly demanding sport involving the entire body.  Mountain-specific strength training routines should be performed twice weekly (at a minimum), include movements for the entire body, and be performed with minimal rest between exercises.  The objective is to elevate heart rate and keep it elevated the entire workout.  Here's an example of a mountain-specific strength training program for Top 10 Finishers;

Bulletproof Circuits®
Pull-Ups, wide (to failure)
Push-Ups, traditional (double the number of pull-ups) 
Butterfly Full Crunch (20)

Mega Push Circuit (:30 rest between Chest Press->Push-Up Position supersets) 
Chest Press, Smith Machine (Smith), L0 (10)
Push-up Position (PUP): mountain climbers (10) 
Chest Press, Smith, L2 (10) 
PUP: pike (10) 
Incline Press, Smith, L3 (10) 
PUP: wobbly mountain climbers (10) 
Incline Press, Smith, L4 (10) 
PUP: frog (10) 
Incline Press, Smith, L5 (10)
PUP: jacks (10) 
Shoulder Press, Smith, L6 (10) 
PUP: alternate toe touch (10) 
Shoulder Press, Smith, L7 (10) 
PUP: spider (10)

Pull-Ups, narrow (to failure)
Push-Ups, wide hands-wide feet (double number of pull-ups)
V-Tuck Circles (10-20/direction)

Bullet-Proof Leg Circuit (no rest between Angled Leg Press->Lunge supersets) 
Angled Leg Press (20) 
Side Touch Lunge (10/leg) 
Angled Leg Press (15) 
Turn Lunge (10/leg) 
Angled Leg Press (12) 
Drop Lunge (10/leg)
Angled Leg Press (6) 
Ice Skaters (10/leg) 
Angled Leg Press (12) 
Reverse Lunge to Single-Leg Post (10/leg) 
Angled Leg Press (15) 
Walking Forward Lunge->Russian Twist (5/side) 
Angled Leg Press (20) 
Split Squat (10/leg)

NOTE:  Start with a light weight on the angled leg press and increase the weight as the repetitions decrease.  Follow the same pattern in reverse as the repetitions increase again.

Pull-Ups, narrow (to failure) 
Push-Ups, pike & frog (double number of pull-ups)
Plank (60 seconds)

Mega Pull Circuit (minimal rest between Pull->Push-Up supersets) 
Face Pulldown, narrow, L8 (10) 
Push-up, single-leg (10) 
High Pull, narrow, L7 (10) 
Push-up, pike (10) 
High Pull, narrow, L6 (10) 
Push-up, off-set hands (10) 
Mid Pull, narrow, L5 (10) 
Push-up, side step (10) 
Low Pull, wide (10) 
Push-up, frog (10) 
Low Row, wide, L2 (10) 
Push-up, narrow (10) 
Low Row, wide (10) 
Push-up, decline (10)

Mega Arm Circuit 
Tricep Press, rope (10) 
Bicep Curl, rope (10) 
Tricep Press, V-bar (10) 
Bicep Curl, V-bar (10) 
Tricep Press, EZ-Curl bar (10) 
Bicep Curl, EZ-Curl bar, wide (10) 

NOTES:  This routine is performed as a circuit meaning the exercises are performed in order.  The number of repetitions are provided in parentheses.   

Success at the Loon Mountain Race takes a combination of physical preparation and solid mental constitution.  Beyond all else, consistency is the most powerful training variable.  Whatever your preparation, do it consistently.  

Loon Mountain Race Training (Part 2): Breaking Down The Course

2018 US Mnt Running Champion
Allie McLaughlin on UWB
Photo:  Joe Viger Photography

"You never realize how strong you are, until being strong is the only choice you have."  ~Unknown

At first glance the Loon Mountain Race looks pretty straightforward.  Start at the bottom of the mountain and race to the top.  Yet, as with most things, the devil is in the details.  Because this is not your ordinary 6.6 mile race and the terrain varies, it's important to have an understanding of the course.  In an effort to mentally compartmentalize the race and develop specific training strategies the following is a break down of the course.  

General Overview
Distance:  6.6 miles
Elevation Gain:  3125 feet
Average Slope:  14%
Surfaces:  dirt service roads, ski slopes, and dirt trails

Course Map
The course map provides a general overview of the various surfaces participants will encounter.

2D Elevation Profile
The 2D elevation profile provides some context as to the relative elevation grades that participants will encounter.  While Upper Walking Boss has rightfully earned it's reputation as the "toughest kilometer in US mountain racing", there are other challenges on the course that are not to be taken lightly. 

Course Breakdown

With a challenge such as the Loon Mountain Race it's helpful to break the course down into manageable 'sections' and 'climbs'.  Described below is the course in three sections with five (5) distinct 'climbs' and some insider knowledge from legendary mountain runner Dave Dunham.  Each section also includes a sample indoor workout for those folks who do not have access to mountainous terrain.  As with any exercise program you must be of good health and make initial modifications if necessary.  

Section 1:  Start to Camp III Aid Station

Climb #1:  Brookway

Mile 0.9 -> 1.4

Distance: 0.5 miles

Approximate Average Grade: 12%

Surface:  Gravel Access Road

Climb #2:  Nordic

Mile 1.9 -> 2.3

Distance: 0.4 miles

Approximate Average Grade: 15% (but that's early, it's steep early and then "flattens" out)

Surface:  Dirt/Mud Singletrack

Insider Knowledge:  Starts near the river (927’) wide dirt parking lot narrows to dirt road (no need to panic, plenty of time and space to pass…some will go out as if it were the start of a 5k XC race, they will pay for it later).  

At 0.2 there is 150 meters of paved road as you navigate a couple of tight turns around the buildings (keep your head up and cut those tangents).  From 0.3 to 0.7 climb 200’ on cat track.  0

.3 on cat track drops 100’ bringing you to the mile (1,060’).

Section 1 Treadmill Workout

Warm-Up:  1 mile @ 3%

1/2 mile @ 12% (Brookway)

1/2 mile @ 5%

1/2 mile @ 10% (Nordic)

Cool-down:  1/2 mile @ 3%

NOTE:  Run slowly if you can but walk if you must.

Section 2:  Camp III Aid Station to Gondola Aid Station

Climb #3:  Lower Speakeasy

Mile 4.1 -> 4.5

Distance: 0.4 miles

Approximate Average Grade: 18%

Surface:  Grass

Insider Knowledge:  At an average grade of 18% and all on grass, this is a great test, many will start walking here.

Climb #4:  Upper Bear Claw

Mile 4.8 -> 5.6

Distance: 0.8 miles

Approximate Average Grade: 16% (there are short sections here that are 30%+)

Surface:  Gravel Access Road

Insider Knowledge:  This one gets steeper as you climb and can be hot with no shade.

Section 2 Treadmill Workout

Warm-Up:  1 mile @ 3%

1/2 mile @ 15% (Lower Speakeasy)

1/2 mile @ 7%

1/2 mile @ 15% (Upper Bear Claw)

Cool-down:  1/2 mile @ 3%

NOTE:  Most widely accessible commercial treadmills will only go to 15% elevation.  This workout is almost certainly at a walking pace.

Section 3:  Gondola Aid Station to Finish (North Peak Summit)

Climb #5:  Upper Walking Boss

Mile 6.1 -> 6.6

Distance: 0.5 miles

Approximate Average Grade: 40% 

Surface:  Grass

Insider Knowledge:  No breaks, brutal climb.

Upper Walking Boss

The first hand accounts of Upper Walking Boss from some of the most talented mountain runners in the United States tells you everything you need to know about this section of the course.

When it comes to preparing for Upper Walking Boss there just isn't an easy way to do it.  While specialized "incline trainers" do exist and go to 40% grade, very few people have access to them.  Similarly, not many will have ski slopes nearby and most of them are covered in snow during the winter months.  However, there is a reasonable substitute that is available to many folks and is a terrific indoor option...the stepmill.  This device approximately simulates a 55% grade which is actually steeper than the steepest sections of Upper Walking Boss.  The following stepmill-specific workout is best performed at the end of either a strength training or a cardiovascular training unit.  

Section 3 Stepmill Workout

Warm-Up:  5 minutes (Level 1)

Estimated Upper Walking Boss time* (Level 4+)

Cool-down:  5 minutes (Level 1)

*Estimating Upper Walking Boss Time

In 2018 the median segment time on Upper Walking Boss (UWB) was 15:56.  You can estimate your UWB time by evaluating your general finish place in an uphill-specific mountain race (ideally) or local road race.  If you tend to finish in the back half of the field then aim for a UWB-specific workout time of slightly greater than 15 minutes.  If you tend to finish in the front half of the field then aim for a UWB-specific workout time of slightly less than 15 minutes.  Just keep in mind that the fastest splits on UWB in 2018 were Joe Gray (7:09) and Allie McLaughlin (8:20).  

Pro-Tip:  When performing this stepmill-specific workout make every attempt to not hold onto the handrails.  By remaining 'hands free' you can achieve a heart rate of 10-15 beats/minute higher at any level than when holding on.  This may be the difference between two different training zones (ie. Zone 2: Endurance vs. Zone 3: Tempo).

Any of these Loon Mountain Race-specific workouts shouldn't be performed more than twice a week.  And for most folks, once a week at this time of year is perfect.  As the snow recedes in certain places in the United States these strength endurance workouts will be brought outside.  

Why The Finish Line Isn't The End

A well constructed recovery plan
will help you get back to training
safely, effectively, and efficiently.

"The finish line is just the beginning of a whole new race."  ~Anonymous

Most training plans are filled will intricate details of distances and pace targets that culminate with an event.  Yet what you do in the seventy-two hours following an event of marathon distance or greater plays a large role in how safely, effectively, and efficiently you are able to return to training.  Endurance athletes tend to have busy race schedules.  It's not unusual for some to have multiple events of marathon distance or greater planned in the same calendar year.  This ambitious race schedule not only places a tremendous emphasis on preparation but also recovery.  Here are the essential elements of a post-event recovery protocol;

Immediate Post-Race
They've hung the medal around your neck, you've visited with family and friends, and now you finally have a chance to sit down.  Take a deep breath.  While the race may be over, the event still has one last critical element to execute...the recovery.  

Once a race has finished the top three immediate recovery priorities are hydration, glycogen replenishment, and tending to minor medical needs.  The most effective way to re-hydrate is with an cold isotonic solution.  The amount is generally commensurate with the length of time and type of environment to which you were exposed.  A good place to start is with 20-24 ounces of this type of fluid.  Be cautious not to over-consume before you've tended to the second priority; glycogen replenishment.  The most effective way to replenishment glycogen following a glycogen-depleting activity is to consume a beverage containing a ratio of carbohydrates and proteins tailored to your individual needs within an hour of the event.  Finally, before you leave the venue make sure to tend to minor medical needs.  Commonly these involve the skin which is not only the largest, but also the most vulnerable, organ of the body and subject to integrity issues (ie. blisters, chaffing, etc).  

Post-Race Evening
Now that you're home and showered there are five things to do before your head hits the pillow for some well earned rest.  

1.)  Respect Food Cravings
Your body has a unique ability to signal which nutrients it needs through food cravings.  This is particularly true following an exhaustive event.  Listen to these cravings and follow their lead.  

2.)  Hydrate
Although it will likely result in you getting up multiple times during the night, continue your hydration plan.  Your objective is to return your urine to a pale yellow color.  It's worth noting, clear urine may be an indication that you have over consumed and potentially have placed yourself in jeopardy of electrolyte disturbances.  Pale yellow is best. 

3.)  Eat A High Performance Meal
Item #1 notwithstanding, the majority of calories consumed should be from healthy proteins and fats.  These nutrients accelerate skeletal muscle repair and assist in the regeneration of key hormones.  As much as possible attempt to limit simple sugars (ie. high fructose corn syrup) as they may contribute to inflammation during a time in which you are attempting to reduce activity-associated inflammation.  

4.)  Boost HGH To Aid Recovery
Consuming a serving of whey protein (mixed with water) within thirty minutes of bed time may enhance human growth hormone (HGH) levels.  HGH may aid in skeletal muscle repair of which you are going to need to do.  

5.)  Get To Bed Early
Although not always practical, it is good practice to get bed an hour earlier than usual.  Physiologic recovery occurs during rest.  Multiple factors may disrupt your sleep pattern following an exhaustive bout of physical activity so it's important to realize that even though you may have a hard time falling and staying asleep, as long as you are laying down you are resting and recovering.

The Next 72 Hours
Despite how you feel when you go down stairs, you are now well on your way to safe, effective, and efficient recovery.  But it's far from over.  The next three days are incredibly important.  Here are the items to focus on;

Physical Practices
1.)  No running for one (1) day for every ten (10) miles raced.  
2.)  Perform a 10-20 minute "active recovery" walk each day.
3.)  Follow that walk with some gentle mobility exercises.
4.)  Continue to get to bed an hour early each night.  

Nutritional Practices
1.)  Increase healthy protein intake in order to provide your body with the building blocks it needs to continue with skeletal muscle restoration.
2.)  Consume healthy fats to continue assist in the regeneration of key hormones.
3.)  Continue to hydrate to a pale yellow urine.  
4.)  Continue to consume a serving of whey protein (mixed with water) thirty minutes before bed.

After the 72 hour post-event period you should be feeling well on your way to completely recovered.  While you follow the "10 Mile Rule", consider adding some non-impact "active recovery" cross-training modalities to slowly increase your activity level and to mitigate significant alterations in form (ie. becoming stale).   

A professional endurance coach can not only provide specific details with respect to the recovery protocols listed above but can also provide guidance with regard to resumption of sport-specific training.