Once you have an idea of which event is your main goal for the season, the next step is to work on a long term build-up to the race. Some of the most common questions that come up during the process, besides how to physically train, include: when and how long the last peak run should be, what to do about certain environmental factors, and how to prepare for the logistics of the event. These seemingly small decisions can make a huge difference come race day.
by Kristina Pattison, DPT, OCS, CSCS
When should I do my last peak run before my race/event?
In preparation for her first attempt at the 100+ mile distance–Sedona Canyons 125mi–Flight Phase athlete Chelsey Miller ran the Zion 100km about 3.5 weeks out from her key event. Zion was a wise choice for Chelsey because of the race distance, similar terrain, time out from her goal race, and similar environmental characteristics to her main event. Chelsey has experience running, crewing and pacing 100-mile events and has a solid endurance base, so for her a 62-mile race a month out from a 125-mile race was realistic. For other runners, this may be too much, too close, and not a good choice. For most runners who have a realistic training build, it is likely not a bad idea to get at least one long run or back-to-back run of at least half the distance of the event before race day. Timing of course depends on the runner and their experience. If the run is spaced well and the appropriate distance for the runner, recovery from the practice race and taper for the main race should not lead to an extended period of down time from training. In Chelsey’s case, her recovery from Zion blended well with a taper of volume into Sedona Canyons. Especially, given these last 3.5 weeks have been more focused on race-specific training (see below for more info), her taper of volume did not lead to retracted fitness. For your specific preparation, be sure to collaborate with coach KPat.
How long should my last peak run be?
The volume of the last peak run depends on the runner, their experience, their current training volume, the volume of the key event, and how specific the peak run is to the key event. For example, for Chelsey, Zion 100km is a relatively runnable course with minimal gain per mile (about 96 feet per mile average). Sedona Canyons 125mi is similar in steepness over most of the course (average steepness of 128 feet per mile average). So the volume of the run, its gain, and the time to completion of her Zion week did not grossly exceed Chelsey’s weekly training volume. In essence, it was akin to another peak training week. For that reason, her race did not put her at high risk for injury or burnout after the event, and it did not put her into such a large deficit that she would need extended recovery. It’s important when planning your year, to collaborate with your coach to find a realistic training and racing build.
How should I prepare for the environment (e.g. heat, altitude, different time zone, etc.)?
The best way to train for an environment is to train in that environment. Often, that’s not possible so we have to do the best we can. First of all, recognizing the different environmental factors that will affect you during your race is critical. It’s often an overlooked aspect of training, and can make or break a race. As soon as possible, do some research on your race and make a list of everything you see that is different to your typical training area–is it rocky? Sandy? Steep? Flat? Exposed? Hot, dry, humid, cold, high altitude, muddy, wet, etc. Some of these you can’t train for, but you can do some research on how you can mitigate your suffering (see planning logistics below). For some of these though, specifically heat and altitude, a little preparation can go a long way on race day. Chelsey, for example, traveled to warmer weather areas during her build-up including running in Hells Canyon, Idaho, in March not long before Zion. Also, during last few weeks, she’s done everything from wearing extra layers on runs to turning the heat up in her office at work to a blazing 86 degrees to get more accustomed to the heat. Fun fact: heat training is shown to also help with performance at altitude. For the last three to four weeks prior to your race, plan to work in some specific training to prepare for your event.
What gear should I use/carry/put in my drop bags?
Actually, to be honest this is not usually a question I get, versus a question I have to ask–what gear are you using? The longer your peak race, the sooner you should start thinking about gear. Particularly the required kit. Depending on the environment (see above) and estimated time of completion of your race, logistics regarding gear and drop bags can be extremely complicated. For example, the UTMB mandatory kit includes seventeen items (twenty if you count both headlamps and their extra batteries. The sooner the better to start carrying your kit as you will for the race. This allows you to adjust accordingly–for example, choosing the correct volume of vest–well ahead of time.
Nutrition products are technically part of this process. The high-caloric density of processed race fuels makes them more realistic to carry on courses that have large periods of time between aid stations. For example, an average potato weighing 5.3oz (148g) has about 110kcal and 26g carbs. An average Spring Energy gel weighs 46g and has about 100kcals and 17g carbs. So for the same weight as one potato, three gels would give you almost 3 times as many calories and twice the carbs. A Scratch cherry pistachio bar weighs 1.8oz (50g), has 260kcals and 31g carbs. So for the weight of a potato, two bars would give you almost five times the calories and twice the carbs. The average ultra runner may ingest about 50g of carbohydrate an hour, while higher performing athletes may tolerate up to 60-90g of carbs an hour. The difference is typically how well the gut is trained to handle these higher concentrations of carbohydrate. So the sooner you can start training with your preferred race fuels, the better.
When you know exactly what your body will need based on the environment, the food your body can tolerate per hour, and approximately how long the event will take, planning crew logistics, drop bags, and resupply becomes much more simple and straight forward. In the case of Chelsey, her training practicing eating consistently during long runs. She found fuels she can tolerate even in hot conditions, and started practicing incorporating in more carbohydrates to train the gut. She also has run in hot weather and prepared for the sun by purchasing items specific to Sedona Canyons 125mi–like a sun shirt and sun hat. And being from Montana, she has plenty of experience running in the cold and dark, which she will encounter as she leaves Sedona and heads up to Flagstaff on the Coconino Plateau.
Most ultra events have their own unique characteristics, making for a novel experience and a worthwhile challenge. But some simple long-term planning can make race week much less stressful. Talk to coach KPat as soon as you can about how to start preparing for your event.