FABIEN CARPENTIER'S ADVICE ON PREPARING FOR THE ULTRA-MARINE: ‘BEFORE THE RACE

TIP NO. 1: ‘TRAIN TO RUN FLAT’.

‘Therein lies the major difference between the Ultra Marin and a mountain ultra-trail, which we're used to in the Alps: its very rolling profile! In the mountains, as you alternate between ascents and descents, you're going to use different muscle groups, which, in a way, helps to protect you. In the Ultra Marin, you run everywhere, all the time. It's as tough a challenge as it is exciting. So I recommend preparing for the Ultra Marin in a way that's similar to preparing for a marathon. The aim? To develop your ability to run at a constant pace for as long as possible. To arrive in Vannes in early July in good shape, it's better to accumulate flat kilometres rather than positive gradients. This makes the Ultra Marin a great ultra-trail target for runners who live in towns, as it's easier to prepare for given the training terrain.

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TIP NO. 2: ‘A SHORT WEEKEND BEFOREHAND’.

‘I always put the famous ‘shock weekend’ 3 weeks before the objective. It's a great way to round off your preparation, by putting your body under a fair amount of stress, before entering the assimilation phase, so that you arrive fresh on D-Day. My ‘shock weekend’ for the Ultra Marin lasted 3 days. On the first day, I did a pace pyramid session: 30 min at 4'50 min/km, 20 min at 4'30, 15 min at 4'10, 10 min at 3'55, 5 min at 3'45 and 10 min at 4'50. The next day, I followed that up with 3 hours at 4'20. Finally, on Monday, I finished with 1 hour at 4'20. The rest of the time, I train 6 days out of 7, with 2 VMA sessions a week. Working at these very high speeds allows me to develop my ‘body’ and increase my endurance thresholds so that I can maintain a slightly higher tempo for longer.'

TIP NO. 3: ‘RUN (A LITTLE) IN THE SAND’.

‘It's just a feeling, so I think the figures need to be refined, but overall, the Ultra Marin is run 75% on coastal paths, 20% on tarmac roads and 5% on the beach. So it's not the Marathon des Sables, but I'd recommend doing a few jogging sessions on the beach during your preparation so as not to be surprised on race day.'

TIP NO. 4: ‘GO FOR ROAD SHOES’.

‘When you think of marathon preparation and a rolling profile, you think of road shoes. The low-tech nature of the terrain and the limited gradient justify this choice. So I'm opting for fairly dynamic road shoes, but without going for carbon plate models either, as would be the case for a marathon. We're looking for speed, but above all comfort’.

FABIEN CARPENTIER'S ADVICE FOR A SUCCESSFUL ULTRA-MARINE: ‘DURING THE RACE’.

TIP NO. 5: ‘MANAGE YOUR PACE LIKE A METRONOME’.

‘In 2021, when I finished 6th, in 19:23, almost 3 hours and 40 minutes faster than my time in 2022, I made the famous irreparable mistake in ultra-trail: I started too fast! I lacked experience on these race formats and I totally exploded on the second part. That's what we call making a good ‘Pop-Corn’! The following year, I adopted a different strategy: I defined a target pace with my coach, a cruising speed at which I felt comfortable, and I tried to maintain it for as long as possible. It was very beneficial. My No. 1 piece of advice would therefore be to manage your pace like a metronome, without getting carried away: it's normal for it to be easy for 50 km! Just don't forget that there's still almost 130 to go...’.

TIP NO. 6: ‘MENTALLY, BREAK UP YOUR RACE!

‘As I said earlier, the Ultra Marin stands out from mountain ultra-trails because of its very rolling profile. So it can be very monotonous, and even harder mentally: you can't enjoy the welcome descent after a long climb! You've got to keep going, and you've got to be ‘in the grip’ all the time. It's very demanding in the head, but I think that's where I'm strong: in my ability to hold out for a (very) long time. Performing in the 24-hour format, riding a full day on a 1.5 km loop, has clearly developed these qualities. To get past the pain and push back your limits, I have two pieces of advice. Firstly, visualise a mental bubble in which you settle from the start line to the finish line, and where you only let in information or emotions that you know are positive. Next, I recommend that you ‘divide up’ your race. In other words, divide it into segments. And apply yourself to reciting the most beautiful score possible on each of them without projecting yourself onto the next. For example, for the Ultra Marin, I'm not conditioning myself to run 180 km, but 3 times 60 km!'

TIP NO. 7: ‘TAKE THE TIME TO STOP AT REFRESHMENT POINTS’.

‘It's a piece of advice that may seem rather banal, but it's so important that I think it's essential to remember it: stop at refreshment points, and take the time to eat well, hydrate yourself, gather information, see your loved ones and soak up the good vibes, even if you don't feel the need to do so at that precise moment! If you don't, you'll pay for it and regret it later!

TIP NO. 8: ‘TAKE ADVANTAGE OF THE CROSSING OF THE GULF TO EAT’.

‘This is one of the special features of the Ultra Marin: halfway through the race, you have to get into a boat that allows you to cross the small gulf of water that serves as the point of contact between the Gulf and the ocean. The crossing to the other side usually takes 10 minutes. For me, in 2022, it took longer than expected. In fact, one of the sailors, enthusiastic about accompanying the first in the race, got a bit carried away and crashed into the oyster beds. We were stuck for nearly 25 minutes. I was seething inside, frustrated to see my lead over the second-placed runner melt away like snow in the sun. In the end, I took the opportunity to eat well, hydrate well and set off again with my batteries full once my trainers were on the other shore. Energetically, this crossing is a very strategic point - and should be considered as such in your nutrition plan - so that you can set off again, strong and calm, to tackle the second half of the Ultra Marin.

TIP NO. 9: ‘A CONSTANT ENERGY INTAKE, BUT ONE THAT MAKES YOU FEEL GOOD’.

‘At the French, European or 24-hour World Championships, my nutrition plan is very protocol-based. Almost ‘by the pipette’. It's decided beforehand with my coach and we try to stick to it, except in exceptional emergencies. On the other hand, in ultra-trail races, particularly the Ultra Marin, I work more by feel, simply ensuring that I have a constant supply of energy throughout the effort. In concrete terms, I drink 1 litre of energy drink every 2 hours, topped up with an energy purée every hour.'

TIP NO. 10: ‘VARY YOUR PLEASURES TO AVOID MONOTONY’.

‘To offset the monotony of the effort, I look for sources of comfort in my nutrition. To do this, I recommend varying the flavours of the energy bars and compotes you eat during the race as much as possible. That's one of the reasons why I like Baouw products. Firstly because they're easy to digest, as I often have problems chewing; but above all because of the wide variety of recipes that the brand offers: the surprise and pleasure of tasting them makes me forget the pain in my legs for a few minutes. As for the energy compotes, I have a slight preference fo ompote and the compote énergétique POIRE – POMME – MENTHE, but sometimes I even opt for the delicious little tubes of Mont-Blanc dessert cream with praline (smile)!'

BONUS! FABIEN CARPENTIER'S ADVICE FOR A SUCCESSFUL ULTRA-MARINE: ‘AFTER THE RACE

TIP N°10 (BIS): ‘ENJOY. ENJOY THE PARTY, THE BRETONS AND BRITTANY’.

‘Running the Ultra Marin is not just about sport, it's also about discovering Brittany and experiencing from the inside what makes this land and its people so special. More than just an ultra-trail, the Ultra Marin is a cultural journey. To make the most of this adventure and the warmth of the Breton people, I remember enjoying a good local beer after the race, accompanied by a typical and invigorating galette-saucisse! With that, I can assure you that recovery goes very well (wink)!'

THE FAVOURITE COMPOTES AND ENERGY BARS OF FABIEN CARPENTIER, WINNER OF THE ULTRA MARIN?