Bridging Performance & Effort - A trail running series with Denisa Dragomir (#1)
We are starting a series of training articles dedicated to Bucovina Ultra Rocks by UTMB®, created together with Denisa Dragomir, race ambassador and world skyrunning champion. The goal is simple: to provide runners with clear, applicable tools to arrive better prepared on the trails of Bucovina, regardless of distance or experience level. The first topic is fundamental: the running base.
What a “strong base” in running means
A strong running base means efficiency, consistency, and volume tolerance built before focusing on speed or high intensity. It is the phase that allows steady progress while significantly reducing injury risk.
Key elements of a strong base!
A well-built base includes:
- regular easy runs
- gradual volume increase
- controlled effort (moderate heart rate)
- strength and mobility work
- proper recovery
Frequency matters more than intensity
A simple principle: 3–4 easy runs per week are more effective than 2 very hard sessions. Adaptation comes from repetition, not exhaustion.
Most runs should feel easy
Easy effort means: you can speak in full sentences, breathing stays controlled and you do not finish completely drained General rule: 80% easy / 20% moderate or hard. Running too hard during base training often leads to stagnation and fatigue.
Progress must be gradual
Increase weekly volume slowly: +5–10% per week Consistency builds fitness. Intensity alone does not.
The long run is a key pillar
Long runs develop: aerobic endurance, running economy, muscular durability. Ideally, they should represent: 25–35% of weekly volume
Strength training matters
Two short sessions per week can significantly improve performance: squats, lunges, calf raises, core, glutes. Strength reduces injury risk and improves running efficiency.
Recovery is training
Without recovery adaptations do not consolidate, injury risk increases and progress slows down. Sleep, nutrition, and easy days are as important as training itself.
Training your gut – a decisive factor in long races
Many runners do not stop because of fitness, but because of fueling issues: nausea, loss of appetite, dehydration, energy crashes. The gut must be trained to digest under effort and tolerate carbohydrates at higher heart rates. For efforts over 90 minutes, I recommend 30–40g carbs/hour, gradually increasing up to 50–90g/hour for ultra distances.
Key rule: never try anything new on race day.
Energy balance matters more than restriction
For a first mountain race, it is better to slightly overfuel than to end up in an energy deficit. In the mountains, the cost of under-fueling appears quickly.
For women runners
The female body naturally fluctuates in energy, recovery, and performance throughout the month. Adapting training, intensity, and nutrition to these changes is not a limitation it is a long-term performance strategy.
This is the first part of the Bucovina Ultra Rocks by UTMB® preparation series. Together with Denisa Dragomir, we will continue with practical insights on training, nutrition, and race strategy helping runners arrive stronger on the trails of Bucovina.
