Running a trail requires training, preparation, especially if you are preparing ultra races. In this case, it is better to master the LSD. But what is LSD?
What is LSD?
LSD corresponds to the initials of Long Slow Distance. It is a training type to develop endurance and its racing economy. The Long Slow Distance, as the name suggests, consists of long distances at reduced speeds in running.
How Do We Run In Long Slow Distance?
LSD is run in fundamental endurance, or even more slowly. Running in basic endurance consists of running between 60% and 65%M of its VMA (Maximum Aerobic Value), or 65% to 75% of the FCM (Maximum Cardiaque Frequency). In LSD, we will instead run below 65% of the FCM.
My technique for running at the right pace without a watch is to run while breathing only with the nose. As soon as you need to open your mouth to breathe, you will have to slow down. At first, it’s quite frustrating. But as the sessions progress, you’ll get used to it, and most importantly, your speed will increase.
How Does LSD Fit Into A Trail Or Ultra Preparation?
The LSD outings will be run in conditions closest to those of the race (height, type of terrain, etc.). These outings become an opportunity to scout the route.
The LSD makes it possible to make a long distance. But we can’t set up LSD sessions in any way. Indeed, if you want to incorporate LSD sessions into your training program, you will need to control the volumetric growth of your training weeks. The training volume of your training week, expressed both in time and distance, should not exceed 120% of the volume of your previous training week.
The volume of LSD training and basic endurance training should represent 75% of the training volume of your week. This training will be completed with so-called qualitative sessions.
By not respecting these two principles, you are a little more exposed to injury: inflammation, tendonitis, fatigue, even overtraining.
You’ll understand that the logic is progressivity. It will therefore be necessary to juggle your qualitative and substantive sessions to progress safely.
Organize Week-Ends Shocks
Once the increase in your training volume is mastered, you can then incorporate Week-Ends Shocks. This consists of going on weekends to prepare yourself for a large volume and a significant difference in height.
Generally, for a Week-Ends Shocks, you have to schedule about 3 hours of racing per day for a prep to a 60 to 80km race. And you can schedule up to 6 hours of racing a day for a prep at a 100-mile race. Anyway, your shock weekend won’t have to exceed 3 days.
As part of the Week-Ends Shocks, we tend to talk no more about LSD but about hiking. The term is more user-friendly, more in the trail spirit. The technique stays the same, you walk up the climbs so as not to raise the cardio. And in the descents and on the flat, you run slowly.
In Short, Lsd
- Long Slow Distance or hiking
- Long output at less than 65% of the maximum heart rate
- An increase in the volume of training to be respected
- Ideal for setting up shock weekends