The Albon Way

This episode covers two key race-prep topics: how we’re approaching vert and downhill specificity for Mont Blanc 90K, and our updated go-to guide for fueling and hydration in racing.
We break down vert ratio, gradient-specific training, gut training, why we separate carbs from fluids, and how to think about sodium intake on race day.

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Check out ⁠Ascend⁠ trailrunning app for personalised trail running plans and data insights. Use code thealbonway30 for 30% off your first month!

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How should you pace an ultra marathon, and what does “sustainable effort” really mean over longer races? We break down how to manage effort across different terrains and conditions, why pacing by feel matters more than numbers, and the common mistakes that lead to late-race slowdown. We also explain how training intensities translate to race day, and how finding the right effort is key to minimising fade and performing at your best.

LINK TO INTENSITY ZONES here

🧭 TRAIL TRAINING & ANALYTICS
Check out ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Ascend⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for personalised trail running plans and data insights. Your first 2 weeks are completely FREE.

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If you enjoyed this episode, share it with your running buddies and leave a quick review, it really helps more trail runners find the show.

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@henriettealbon⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@jonalbon⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
⁠⁠@ascendtrail.app

How long should you really take to recover after an ultra, and how soon is too soon to race again?
After TGC, we share our own recovery process and why jumping back into racing too quickly can hold you back. We talk through what’s happening in the body post-race, why “training races” aren’t really a thing at longer distances, and how recovery ultimately shapes your entire season. Because at the end of the day, you only benefit from the training you recover from.

🧭 TRAIL TRAINING & ANALYTICS
Check out ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Ascend⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for personalised trail running plans and data insights. Your first 2 weeks are completely FREE. Use code thealbonway20 for 20% off your first month!

💬 SHARE & RATE THE PODCAST
If you enjoyed this episode, share it with your running buddies and leave a quick review, it really helps more trail runners find the show.

📲 FOLLOW US ON IG
⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@henriettealbon⁠⁠⁠⁠⁠⁠⁠⁠⁠
⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@jonalbon⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
⁠@ascendtrail.app

A raw post-race debrief from Transgrancanaria Classic,recorded from the couch while still wrecked. Henriette and Jon unpack what it took to win: midnight start, river running, freezing wind, desert heat, tactical racing, shoe changes, fueling plans, and the small decisions that shaped both races. They also reflect on tapering, training with Ascend, and the key lessons they’re taking into the rest of the season.
 
🧭 TRAIL TRAINING & ANALYTICS
Check out ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Ascend⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ (formerly AlbonApp) for personalised trail running plans and data insights based on Running Impact. Your first 2 weeks are completely FREE!

💬 SHARE & RATE THE PODCAST
If you enjoyed this episode, share it with your runningbuddies and leave a quick review, it really helps more trail runners find theshow.

📲 FOLLOW US ON IG
⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@henriettealbon⁠⁠⁠⁠⁠⁠⁠⁠
⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@jonalbon⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
@ascendtrail.app

Tune in for a training update as Transgrancanaria Classic approaches in less than three weeks.
We reflect on our separate training camp experiences, before diving into the key habits that help us get more out of our training. From sleep consistency and fueling properly to managing recovery and life stress, we explore the small, repeatable habits that support real training adaptations.
If you’re trying to balance life, training, and recovery, this episode will help you think beyond the workout and focus on what actually drives long-term consistency and progress.

🧭 TRAIL TRAINING & ANALYTICS
Check out ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠AlbonApp⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for personalised trail running plans and data insights based on Running Impact. Your first 2 weeks are completely FREE!

💬 SHARE & RATE THE PODCAST
If you enjoyed this episode, share it with your running buddies and leave a quick review, it really helps more trail runners find the show.

📲 FOLLOW US ON IG
⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@henriettealbon⁠⁠⁠⁠⁠⁠⁠
⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@jonalbon⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
⁠⁠⁠⁠⁠⁠@albonapp