Tip #1 from Xavier Thévenard: ‘My preparation for the UTMB does not begin on a specific date: it naturally follows its course throughout the year.’ 

Preparing for the UTMB does not begin on a specific date. It is a natural process that continues throughout the year, so I do not make any dramatic nutritional changes as the race approaches. I stick to my basics and stay in tune with my everyday diet, which is based on fresh, seasonal and locally sourced produce. I aim for real diversity in my menus and a balance between acidifying foods, such as cereals and proteins, which make up 30% of my meals, and alkalising foods, such as fruit and vegetables, which make up 70% of my diet. 

Want to explore the subject further? Read our article onacid-base balance to find out more! 

Tip #2: “My best preparation for the UTMB? In 2015.”

"Every athlete has their own recipe for preparing for the UTMB. As far as I'm concerned, even though I repeat the basics that I know work, I like to try new things every year. In that respect, I think my best, most successful preparation was in 2015. Unlike in 2017 and 2018, when I pushed myself to the limit with heavy training blocks of between 25 and 35 hours per week, I was more cautious and sparing in 2015, spreading the physical load over a greater number of weeks, with less volume, around 20 hours. A longer but more linear preparation.

Tip #3: ‘When training for the Ultra-Trail du Mont Blanc, learn to run in an energy-efficient manner.’

At the UTMB, I start cautiously, controlling my pace. My average heart rate throughout the race should be around 120 or 125 beats per minute, with a typical maximum heart rate of 180 bpm. From there, the lipid pathway is activated, which is the most efficient way to provide the body with the energy it needs. Specifically, this means using lipids, or fats, as the main source of energy... Why? Because our natural fat reserves are greater than our carbohydrate reserves, and their transformation generates less waste, particularly toxins. The use of lipids as the main source of energy is called lipolysis. Therefore, the idea prior to the UTMB is to develop these lipolysis capabilities in order to deploy the most efficient lipid chain possible on race day. How? By practising a low-carbohydrate diet and fasting runs in a prudent and regular manner.

Tip #4: ‘Pay attention to your carbohydrate intake.’ 

To prepare for the UTMB, I try to be really careful about my carbohydrate intake in the 10 days leading up to the race. This is what is known as carb loading. In other words, building up a sufficient supply of what are more commonly known as “slow sugars” in preparation for the big day. So, at every meal, I make sure I prepare a portion of sweet potato, quinoa, buckwheat flour pasta or other types, the only restriction being to avoid gluten, which tends to irritate my gut. 

Hophophop, here's a reminder about the energy reserves! ​ 

Tip #5 for preparing for the UTMB: ‘Avoid raw vegetables and fruit.’

I also refrain from eating too much raw fruit or vegetables, whose fibres are more easily digestible when cooked, steamed or in the form of purées and compotes... Certain fruits and vegetables, because they are in season at this time of year, remind me of the delicious flavours of the UTMB: apricots, peaches, cherries, figs, melons, courgettes, tomatoes, artichokes, broccoli, etc.

Tip #6: ‘My pre-race meal: two eggs and sweet potato.’

As the UTMB starts at 6 p.m., I don't change my usual eating pattern. I have breakfast at 8.30 a.m. and lunch at 12.30 p.m., plus a snack at 4 p.m. Then, banzaï! Every time, it's the same thing: two eggs and sweet potato, mashed or steamed. I love sweet potato for its taste but also for its virtues: rich in carbohydrates, alkalising, gluten-free, with a low glycaemic index , and easily digestible. The mistake to avoid is eating too much on the day itself. To avoid feeling ‘heavy’ at the starting line, I recommend eating sensibly but at more regular intervals until 6pm. 

Tip #7: “Before the UTMB, get out into nature”

To succeed in the UTMB, you need to be physically fit, of course, but above all, you need to be mentally fit. Because it is this energy and determination that will keep you going over the last few kilometres. In order to wait patiently and conserve as much energy as possible, I recommend having your gear ready and being prepared to start on Wednesday. I also recommend avoiding crowds, excessive demands, emotions... in short, stay calm! 

Tip #8: ‘The night before leaving Chamonix, to help me fall asleep, I play a film in my head.’

Sleep before a race is often difficult, even with experience. When I have trouble falling asleep, I picture scenes from a film whose lines I know by heart, as if I were watching it in my head... It helps me get into my zone! 

You don't know the importance of the relationship between"sleep and sport performances"? No worries, the Baouw team has already covered this topic! 

Tip #9: “Set off very cautiously”

The UTMB is so precious to me, it's such a wonderful celebration, that I don't allow myself to spoil it by setting off too quickly! The fear of not seeing Chamonix again and thus not seeing the festivities through to the end encourages me to be cautious and patient. So I prefer to start at my own pace, managing my effort, without worrying about my ranking. This is particularly true of the first descent, which I tackle very gently so as not to cause too much muscle damage to my quadriceps. Of course, the atmosphere and the enthusiasm of the crowd push you to speed up, to let yourself go, because you feel like you're flying, but this is a trap you mustn't fall into: it's better to store the energy from the smiles you encounter along the way in your rucksack to use later than to use it all up straight away...  

Tip #10: ‘Prepare for the UTMB by setting yourself a nutrition plan... and stick to it.’​

I like to set out a nutrition plan before the Ultra-Trail du Mont Blanc because it allows me to run freely during the race! This nutrition plan is precise, but not rigid. These are preliminary guidelines that allow me to improvise and adapt calmly, if necessary, depending on the circumstances. Defining this framework in advance also has the advantage of not having to ask yourself questions during the UTMB, especially when you start to lose clarity. The mental load is reduced. You just have to trust the protocol!

Tip #11: “Energy bars to start the race, semi-liquid food to finish”

My nutrition plan is relatively simple. I eat an energy bar every 40 minutes, even if I'm not hungry and don't feel like I need it. Then, once I reach Champex (km 126), I swap the bars for​ energy purees and energy gels, which I take at regular intervals: every 20 to 30 minutes, depending on how I feel.

Tip #12: ‘Cultivate the element of surprise’

What I particularly appreciate about Baouw is the variety of recipes! I love all the bars and purées, so much so that to keep the element of surprise, I put them all in a big bag and pick them out at random. It's very invigorating and comforting to be surprised by the taste in your mouth. The pleasure of the taste buds makes you forget the pain in your legs for a little while!

Tip #13: “Always carry two energy bars as a backup, just in case.”

There is always a great deal of uncertainty at the start of a UTMB. To limit this slightly, I prefer to carry two spare energy bars with me, which I can eat in an emergency. I have actually had to resort to using them before, after 12 hours of running, to stave off the threat of a major hunger pang that was starting to rear its head!

Tip #14: “Prepare for your own UTMB, your own race: not someone else's.”

Rather than chasing a position, I focus on split times, which I memorise or write down on a small bracelet. This allows me to get into my own bubble, detach myself from the competition and run my own race, not someone else's! I start thinking about the rankings and focusing on the result from Champex onwards. Not before. These split times vary very little from year to year. I only adapt them to weather conditions and any changes to the course.​ 

Tip #15: “Scan yourself internally to ensure you are adopting the right pace.”

To avoid overdoing it, I do a quick internal scan based on three indicators that tell me I'm at the right pace: 

• the sensation of fluidity in my stride at first, as if I were running with a certain ease,
• then, breathing steadily, 
• the urge to fool around, finally, heightened tenfold by the joy of being there! 

Prepare for the UTMB... with Xavier Thévenard's nutrition plan!

A three-time winner of the UTMB sharing his nutrition plan with you is an opportunity not to be missed! But before we take a look at Xavier Thévenard's plan, there are two important points to note: 

• Xav is a great champion and his nutritional needs may differ from those of another runner whose goal is to become a finisher. 
• Each nutrition plan is highly personalised and should be tested and validated during training beforehand. 

Nutrition focus on the UTMB

1 organic energy bar chosen at random from all our recipes, ‘to cultivate the element of surprise’, every 40 minutes, until Champex, at km 126. Then 1 organic energy purée or gel every 20 to 30 minutes, ‘depending on how you feel’, from Champex, at km 126.  

Focus on hydration between France, Italy and Switzerland

500 to 700 ml per hour of naturally sparkling St-Yorre mineral water, depending on the heat conditions.

© Peignée verticale, Benjamin Becker