The big day has finally arrived! You have done all the training prep. You have nailed your pre-race checklist, now to go out and crush some trails. Here are some tips to help you have a great day out:
1. Arrive early
Always plan in extra time for race traffic, finding parking and loo queues. Tip: For a quick and stress free getaway in the am. - pack your gear, set out your clothes, prep the coffee machine and put the car keys on the key rack the night before!
2. Lube up
Don't let chafing spoil a great day out. Wherever things have potential to rub you up the wrong way, lube up!
3. Ease into the race
One of my favorite sayings is, "start like a tortoise, finish like a hare". You cannot "bank" time in an ultra race. You are just investing in a funeral policy. Be patient, and watch how you crush the competition in the final miles.
4.Focus on effort not pace
In a trail race the terrain is changing in huge ways all the time and so will your pace. So unlike a road race where you would have a time pace strategy, with a trail race you need to pace yourself according to effort. How hard should a section "feel". The talk test is very helpful here for knowing if you are going too hard, or too easy, depending on the plan for that section.
5. Fuel early and regularly
This one is critical. You want to start replacing calories before your glycogen stores are depleted. And with as much as you have trained your stomach to tolerate. From the first hour already you want to be aiming to get in 200-300 calories per hour.
6. Stay on course
When you are in the zone, it is possible to miss even the most obvious course markings. Consciously be on the lookout for markings. If your course crosses another course, it is important that you know how to distinguish your route's markings. Don't just blindly follow other runners, they might have missed a marking and then you are all going to be heading the wrong way. Be prepared to back track your steps if you realize you likely off course. Also bear in mind that markers do get blown away or mysteriously move, so it is worth familiarizing yourself with the course as best possible beforehand.
7. Watch your step
While you definitely want to enjoy the views, one wrong step could end your race. Rather take a view pause to fuel or take a photo and the rest of the time, eyes on the trail.
8. Deal with it
If you feel something is not right, a stone in your shoe, blister forming, chafe starting, something poking from your backpack, nausea starting... deal with it before it becomes a race stopper.
9. Buddy up
Two is always better than one. If you are able to hook up with someone your pace then it is definitely worth it. You will be able to carry each other through the lows and it is also a lot safer.
10. Be thankful and run with JOY
I always say that JOY is rocket fuel. Don't take yourself so seriously, running is a really amazing gift we have been given, go out there and be present to every step.
Onwards and upwards!
Coach Kathleen
Professional running coach
Cape Town, South Africa