I have now has some time to think about and look back on my first 100km ultramarathon. Here are some of my thoughts about what I have learnt.
1. Training load - get the right balance for you. I have tried many different training frequencies and intensities over the years between run training and also when I was competing in triathlons. I have found this especially critical with preparing for longer distance events and based on past injuries. I found the right balance for me was to have at least 2 recovery/rest days a week, so I found a good mix was with 3-4 runs per week, plus a hike combined with Pilates was a good amount.
2. Specific training for the course – The Ultra Trail Australia 100km course has a large amount of stairs (including 951 steps in the last kilometre), so focusing on a lot of stair training or similar terrain to the course is a good idea in preparation to getting your body ready for this repetitive movement. If you can train on course you are planning on racing that’s even better.
3. Focus on consistent effort during the race – I felt struggled with this area a bit, especially with my previous longest race being a 50km and very limited experience running at night. I definitely planned to be consistent, but did spend more time in aid stations in the later stages refuelling.
On Course at Ultra Trail Australia 100km Ultramarathon
4. Nutrition – Practice your nutrition in training and pre-race event if you can. I found this worked well for me, even though I felt I should have consumed more fuel earlier on race day, I definitely did encounter any issues with stomach issues on race day. Find out what I consumed on race day.
5. Meditation – The ability to focus on your breathing and being present is a great benefit when running and the ability to concentrate on what is current happening during the race instead of focusing on the later stages (or the outside world) brought about a sense of calm.
6. Pilates and core stability – This is the first significant race I have done where I really dedicated to pilates and core strength work outside of some general stretches and definitely feel this contributed to me getting to the start line in one piece (combined with some physio and massage).
7. Test and use all of your gear prior to race day – I learnt this the hard way in my first 50km ultramarathon a couple of years ago with my hydration pack, but nearly had a similar issue even with testing my equipment. I used my head lamp on a couple of night training runs and seem to be playing up, thought it may have been faulty batteries, so swapped them out and next training all was working perfectly, but that was on the case on race day, lamp simply stopped working after about 10minutes of running, luckily I prepared for any issues with a 2nd head lamp at the ready when I needed it. It is also a good idea to train in the clothing you plan to wear on race day and I mean everything, socks, shoes, shorts, underwear, shirts, packs, hats, sunglasses. The last thing you want your day to be ruin by using something for the first time on race day.
8. Pick a key lead up long distance race or training session to do which hopefully is similar to race day terrain if possible. I think this was a critical step for a number of reasons; it provided me the opportunity to test out my nutrition plan, build some confidence and also to further test out my equipment (including getting a better understanding of weight in my pack by carrying the majority of mandatory gear in the lead up race I chose at Maroondah Dam Marathon).
9. Night Running – I experienced very little training at night in the lead up, so for my next long distance event I would plan some more night sessions to feel more comfortable running different terrain when experience very limited view of your surrounds.
10. Consistency – I mentioned about training load above which is part of consistency, but also factoring other areas of your life with family, work, family, training and other commitments and finding the consistency which you can commit to each week for your key training block in the lead up to the race.
11. Training for all weather conditions – A race such as the Ultra Trail Australia has an extensive list of mandatory gear which you must carry and use on race day, therefore it is great idea to test and use all your gear prior to race day using in different weather conditions if possible. This year we were blessed with very mild and sunny conditions during the race, but as with all outdoor events the weather can change quickly.
12. Adaptability – I started training for the race about 6 months prior to race day, but lost a key 6-8 week period due to an ankle injury when I was starting to increase my training volume, so I needed to take stock of where my training was at and reassess and adapt my training to ensure I would get to the start line as fit and healthy as possible, also consider any periods where you may lose some time due to illness or other commitments. Adaptability also applies on race day as you will most likely experience highs and lows on how you are feeling, injuries and changing conditions and it best to focus on positive thoughts and set new goals if required.
What things have you learnt when training for an ultramarathon?
Related Reading
Race Report: Ultra Trail Australia 100km Ultramarathon
Race Report: The North Face 50km
