Welcome to this blog post inspired by my recent webinar on preparing for your first ultra-race. Whether it's your first ultra-run or you're looking for a refresher, these tips and strategies will help you gear up for a successful and enjoyable race experience. Let's dive into the key takeaways that can make all the difference on race day.
1. Embrace the Unique Nature of Ultras
The first thing to remember is that there is no one "correct" way to train for or run an ultra. Training and race strategies vary widely from person to person, and even from race to race. Think of ultra-running as problem-solving on your feet; you're going to be out there for a long time, and that gives you plenty of opportunities to adapt and overcome unexpected challenges.
2. Develop Strategies for Success
Running an ultra is all about having strategies in place for different scenarios. Whether it's dealing with blisters, bad weather, or nutrition, having a plan is crucial. Consider making a list of possible issues you might encounter during the race and outline your solutions. This will not only prepare you for these eventualities but also give you peace of mind leading up to the race.
3. Simulate Race Conditions in Training
The closer you get to race day, the more your training should mimic the conditions you’ll experience during the event. This includes everything from the terrain to the gear you will use. Practice running with your full pack, using your headlamp at night, and navigating varying weather conditions. The goal is to eliminate as many surprises as possible on race day.
4. Detailed Race Planning
Creating a detailed race plan can significantly impact your race execution. Break down the race into manageable segments, such as aid stations or significant climbs, rather than simply by distance. This helps in organizing your nutrition, hydration, and mental milestones throughout the race.
5. Tapering: Rest and Recovery
In the weeks leading up to the race, it’s crucial to reduce your training volume to allow your muscles to recover fully. While tapering, maintain some intensity to keep your muscles engaged but focus primarily on rest, nutrition, and hydration. Trust your training and resist the temptation to cram in extra miles or intensity at the last minute.
6. Pre-Race Routine
Have a well-rehearsed pre-race routine, including what time you will wake up, what you will eat, and how you will prepare your gear. Practicing this routine in training helps ensure that nothing is left to chance on race day.
7. Gear Familiarity
Know your gear inside and out. Avoid trying anything new on race day, as familiarity with your equipment can prevent unnecessary complications. This includes everything from your running shoes to your hydration pack and your nutrition.
8. Power Hiking and Poles
Power hiking can be a crucial component of your strategy, especially in races with significant elevation gain. Practice power hiking in training so you can move efficiently and conserve energy. If you plan to use poles, make sure you are comfortable using them and practice both deploying and stowing them while on the move.
9. Race Nutrition
Ultra-running is often described as an eating contest on the move. Train your gut by practicing your nutrition plan during long runs. Aim to intake between 30 to 90 grams of carbs per hour, and vary your nutrition to prevent taste fatigue. Real food can be a great supplement to standard sports nutrition products.
10. Post-Race Strategy
Finally, after crossing the finish line, whether it was a perfect race or not, take time to reflect on your experience. Note what worked and what didn’t, and use this knowledge to adjust your training and strategy for future races.
By following these tips and strategies, you'll be well on your way to successfully completing your first ultra. Remember, every ultra is a learning experience, and the more prepared you are, the more you can enjoy the journey.
