The Extramilest Podcast
#52: Kilian Jornet Round 2, Training Advice & UTMB Lessons
Episode guests
Podcast summary created with Snipd AI
Quick takeaways
- Personalized training based on individual physiology is crucial for optimal performance and goal achievement.
- Emphasizing recovery and avoiding excessive exhaustion during training prevents burnout and ensures consistent progress.
- Viewing failure as a learning experience helps identify areas for improvement and fosters growth in athletic performance.
Deep dives
Understanding Individual Physiology in Training
To optimize training, understanding one's own physiology, capacities, and adaptations is essential. By tailoring training based on personal characteristics, individuals can better plan workouts to suit their needs and goals. It is vital to recognize that typical training plans may not cater to individual uniqueness, highlighting the importance of a personalized approach.
Balancing Training Intensity and Recovery
Training to the point of exhaustion should be avoided, with a focus on leaving some energy in reserve during workouts. Emphasizing recovery between high-intensity sessions is crucial to prevent burnout and maintain consistent performance. Prioritizing easy days and adequate recovery allows for sustained progress and reduces the risk of overtraining.
The Value of Analyzing Failure
Viewing failure as a learning opportunity is integral for growth and improvement. Analyzing setbacks helps identify strengths and weaknesses, enabling individuals to enhance their performance in the future. By focusing on the process rather than solely on outcomes, athletes can extract valuable insights from failures.
Embracing Nature in Training
Connecting with nature, such as through mountain or trail running, can enhance well-being and training enjoyment. Integrating walking into trail running and embracing the scenic environments can help individuals overcome the intimidation of new terrains. Encouraging a playful approach to trail running fosters a positive mindset and a deeper appreciation for outdoor activities.
Maintaining Balance in Training Strategies
Striking a balance between high and low-intensity training based on individual capabilities is crucial for long-term success. Tailoring training plans to suit one's physiological responses and adapting to personal strengths and weaknesses can optimize training outcomes. By understanding their bodies' unique needs, athletes can implement effective training strategies for sustained progress.
Acknowledge the Joy in Training
Amidst the challenges of training and racing, it is vital to remember the intrinsic love for the sport. Recognizing the privilege of being able to pursue running and maintaining a positive attitude towards training can enhance motivation and overall enjoyment. Cultivating a mindset that appreciates the journey and the opportunity to engage in physical activity fosters a sustainable and fulfilling athletic experience.
Chapters:
- 0:00 Start
- 3:42 Recovery from UTMB
- 5:42 Kilian’s thoughts on recovery tools
- 7:10 Sleep and rest
- 8:32 Does Kilian work with a physical therapist or chiropractor?
- 9:41 UTMB - how Kilian felt going into race day
- 14:10 Does Kilian still experience race day nerves?
- 17:21 Kilian’s UTMB race strategy
- 19:50 UTMB heart rate data Kilian
- 21:15 Running the first 60km with Jim Walmsley
- 22:30 Kilian’s HR going too high, letting Jim go
- 25:45 How Kilian reset mentally from negative to fighting
- 26:35 Details of Kilian’s winning UTMB move
- 29:25 Blood testing Kilian UTMB, with lactate, glucose and cholesterol
- 32:00 Kilian’s nutrition & hydration strategy for ultras
- 35:30 Thoughts on fasted running
- 37:20 Body adaptations change during the season
- 39:15 Kilian’s background with anxiety and stress
- 42:35 How Kilian used to deal with anxiety
- 45:20 Kilian’s approach to strength training, mobility and cross training
- 46:56 Advice to non elite runners for strength training
- 49:06 How has Kilian grows from failure?
- 52:18 How to balance low intensity training and high intensity
- 54:48 Why Kilian avoids zone 5 training
- 55:23 Advice for athletes to enjoy trail & ultra running
- 57:35 Parting thoughts
LINKS AND TOOLS MENTIONED:
► Kilian Jornet’s UTMB Record Breaking Data - https://coros.com/stories?kilian-jornet
► Analyzing Kilian Jornet’s Data to Help You Improve! - https://coros.com/stories?kilian-jornet
► Cost-Benefit Recovery Quadrant v3 by Peter Tierney: https://bit.ly/3Dcwnpn
► My 1st Extramilest Show with Kilian: https://bit.ly/extramilest-show-51
► Maurten Drink Mix 320 - https://bit.ly/3BpVi7M
► Maurten - Gel 100 - https://bit.ly/3ts454S ► Maurten - Gel 100 Caf 100 - https://bit.ly/3RBwKhF ► Maurten Solid C 225 bar - https://bit.ly/3Rw9MIV ► COROS APEX Pro watch: https://amzn.to/3PToyIX► Nnormal: https://www.nnormal.com/
► Above the Clouds Book: https://amzn.to/3OTYYlH
► Training for the Uphill Athlete Book: https://amzn.to/3PWOcwd
► Athlete Climate Academy: https://bit.ly/3ROCFzM
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
FIND KILIAN JORNET HERE:
► Instagram: https://www.instagram.com/kilianjornet/
► Strava: https://www.strava.com/pros/5452411
► Twitter: https://twitter.com/kilianj
► YouTube: https://www.youtube.com/user/kilianjornet
► Website: https://www.kilianjornet.cat/
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Podcast: https://extramilest.com/podcast/
► Personal Best Program: https://www.pbprogram.com/
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Website: https://extramilest.com
► Website: https://pathprojects.com
ABOUT THE EXTRAMILEST SHOW:
A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
🚨BIG GIVEAWAY!! I’m buying and giving away a pair of Nnormal shoes (when they launch) + a COROS APEX Pro + a box of 12 Maurten gels, prize pack valued at $550+. The same shoes, GPS watch and gels Kilian uses. To enter, subscribe to my YouTube channel and comment: what was your favorite takeaway, lesson or quote from this episode? 1 winners will be picked at random.🚨
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