Races hardly ever go based on plan. Regardless of how a lot we put together for our subsequent occasion, there’ll undoubtedly be some surprising hurdles. The longer the race, the higher the possibility of mishap. I’ve actually had my share of trailside glitches, as have lots of the athletes I work with. Beneath are a few of the extra frequent points we’ve confronted and a few protected and wise options, together with:
[Editor’s Note: This is the first in a three-part series. Here are part two and part three.]
From the entrance of the pack to the again, troubleshooting is a part of the ultrarunning recreation. Photograph: iRunFar/Bryon Powell
The Rebellious Abdomen
A rebellious abdomen is maybe probably the most ubiquitous race-day illness and reason behind most ultramarathon DNFs. As soon as your abdomen begins going south, it’s arduous to soak up sufficient energy to gas the hassle. In consequence, the tempo slows drastically and motivation sometimes evaporates.
We are able to often blame nausea on hydration and electrolyte imbalances. Karl King, the President of SUCCEED! Sportsdrink, has developed a beautiful Water/Electrolyte Steadiness Desk. Use this desk to find out the place you might be arising brief on race day so you possibly can alter your consumption accordingly.
Excessive altitude can destroy what’s often a sound hydration and vitamin regime at sea degree. At oxygen-poor elevations, slowing your tempo and consuming smaller parts might fend off queasiness. For races with course profiles just like the Leadville 100 Mile and Hardrock 100, your abdomen ought to choose the descents that observe the excessive peak and move crossings.
Be cautious of spoiled drink mixes and meals merchandise. Combine powders solely when wanted and hold opened dietary merchandise refrigerated or on ice. In case you’re utilizing drop baggage, ensure they comprise solely these provisions that received’t spoil if left uncovered to the warmth and solar.
Meals allergic reactions are frequent. Verify the elements of the merchandise you utilize towards identified meals teams that irritate your intestine.
Drugs and dietary dietary supplements can have an effect on the digestive system. Ask a specialist about any pharmaceutical results on dietary uptake.
Operating below management might help forestall nausea at high-altitude races. Photograph: iRunFar/Eszter Horanyi
Dizziness and Weak point
Nothing will be extra irritating than a weakening stride or extra scary than inexplicably dropping your sense of stability whereas on the path.
Once more, seek advice from King’s desk. Are you consuming sufficient and the way’s your electrolyte consumption?
Are you racing within the mountains and never acclimated? Altitude illness stands out as the perpetrator. If the signs are accelerating, sit down and permit your physique to recuperate or ask a passing runner to ship again assist from the subsequent assist station.
You may be experiencing the legendary bonk. How is your fueling? Decelerate and get some energy in rapidly. Less complicated carbohydrates, like maltodextrin (the principle ingredient in most gels and sports activities drinks), will snap you out of it rapidly. A cup of soda, if out there, will do the trick too. Be sure you proceed to gas correctly to forestall the bonk from rearing its ugly head once more later within the occasion.
Cramping
Issues are going effectively after which abruptly your hamstring, quad, calf, or foot clamps down involuntarily. Runners have been delivered to the bottom mid-stride due to violent cramping. See Joe Uhan’s complete iRunFar article Cramping My Model. Extra particularly, learn Uhan’s seven methods famous on the finish of his piece below “The Checklist: Methods to Deal with and Forestall Muscle Cramping in Coaching and Racing” with a purpose to forestall and overcome cramping throughout your subsequent race.
Caring for your self is a vital aspect of working an ultramarathon. Photograph: iRunFar/Bryon Powell
Sickness Earlier than Race Day
Getting sick forward of 1’s race is a standard incidence. We’ve spent numerous hours of coaching and cash on race entry and journey solely to develop into sick every week or two earlier than our competitors. Can we nonetheless go for it?
The number-one precedence is to make use of the time you have got earlier than race day to recuperate out of your compromised well being. Per week or two of missed working won’t considerably have an effect on your race, however exhibiting up sick actually will. Don’t attempt to practice by means of a fever. The power, velocity, and conditioning you’ve gained over the prior months won’t abruptly disappear. Use the methods and tips in my Operating and Restoration article to assist get the higher hand in your ailment.
In case you wind up on antibiotics, be sure to’ve accomplished the total course no less than one week earlier than race day. Your physique is working double time to battle off an infection. Competing whereas on antibiotics spells catastrophe. It’s going to depart you weak and may result in abdomen points, dehydration, and, relying on the antibiotic, coronary heart issues.
If the bug you contracted affected your potential to eat and drink, perceive that you’ll begin your race at a drawback. Your gas shops will possible be depleted firstly line. Rectify this by slowing your tempo and consuming extra on race day.
Leg Soreness
It’s not a query of if, however fairly a query of when your legs will get sore throughout an extremely. Most ultrarunners have skilled no less than one excruciating case of “quad lock” throughout a race. How can the identical athlete be crippled by muscle harm throughout one occasion and wonderful on the subsequent?
Terrain performs a serious position. Do your greatest to do correct course recon, both nearly or in individual, effectively upfront of your occasion. In case you aren’t capable of practice on comparable terrain, you then depart your self open to the opportunity of leg soreness. Discuss with Utilizing What You’ve Bought to Make the Better of Any Racing Scenario, particularly the part of the column labeled “Put together for Your Race-Day Weaknesses.”
Tempo impacts decrease physique fatigue. In case your physique isn’t used to your race-day tempo, anticipate leg muscle mass to mutiny. Be sure you observe, in coaching, the efforts you plan to expend in competitors and persist with these paces as a lot as potential in your large day.
Correct hydration and vitamin gas the muscular system. Depriving the system of power will make it fatigue faster and get well a lot slower.
Climate impacts our tissue’s potential to function. Keep muscle compression and heat within the chilly and hold overheated tissue cool with ice wraps, sponge baths, and, if out there, creek or lake soakings.
As a common rule, avoid painkillers. They’ll masks the ache, permitting you to incur additional harm in addition to improve the danger of different well being issues, similar to kidney failure.
Sudden Race-Day Climate
It’s Murphy’s Legislation. The yr you resolve to run an occasion, it’ll be the most popular, windiest, coldest, wettest, iciest, smokiest, or snowiest on file. What can we do to counteract the truth that we’ve educated in an acceptable local weather for the occasion, however race-day circumstances are record-breaking?
Pay shut consideration to climate stories the week main as much as the occasion. Although you possibly can’t management the climate, you possibly can actually regulate your wardrobe, gear, and race-day plan for chilly or heat temperatures and all sorts of precipitation.
Pack your suitcase for each potential climate situation. Choices, even when pointless, are higher than no choices in any respect.
Place chilly climate gear and a change of socks (maybe sneakers) in drop baggage alongside the course. Climate, particularly within the mountains or on the coast, can change rapidly and drastically.
Perceive that your objectives for this race might need to be reassessed. If course circumstances and temperatures don’t lend themselves to non-public data, modify your pacing and hydration technique neatly.
If circumstances change drastically mid-race, get your self to the closest assist station and shelter, even when meaning turning round and retracing your steps.
Do not forget that a trash bag from an assist station will be your greatest good friend in chilly and windy circumstances, whereas ice wraps, wetted working hats, and bandanas across the head, neck, and wrists might help cool the physique’s core in scorching circumstances.
Tyler Inexperienced cooling off within the American River at mile 78, on his technique to taking second on the 2021 Western States 100. Photograph: iRunFar / Bryon Powell
Getting Misplaced
Subsequent to your abdomen going south, getting disoriented or veering off target can fill even probably the most skilled path runner with worry and dread. Your due diligence begins effectively earlier than race day, very similar to your coaching. Right here are some things you are able to do upfront to minimize your probabilities of getting misplaced.
Attend any pre-race briefings by race administration. It’s throughout these conferences that important last-minute course alterations might be revealed. Examples in fact markings are sometimes displayed, so that you’ll know what to search for on the course.
Carry a map, use an app like Avenza or Gaia GPS with the course route, or familiarize your self (nearly or in individual) with the course structure. Pay attention to key landmarks, turns, climbs, descents, and distances between assist stations.
By no means assume that the runners in entrance of you know how. Don’t watch their again, as an alternative look ahead to course markings and turns.
Nevertheless, if you happen to do end up off target:
Don’t panic or get indignant. You’re going to want this power to get your self again on monitor.
Retrace your steps. Don’t depart the path or highway you’re on by taking a cross-country route. You might rapidly end up surrounded by unfriendly vegetation and terrain or much more misplaced. Observe your personal footprints again from the place you got here till you come across course markings or one other runner.
When you’re again on monitor, don’t attempt to make up for misplaced time by working too arduous. Keep a degree head, aim race tempo, and ahead momentum. Misplaced time can’t be made up. Doing so will simply depart you haggard and pissed off. Take consolation in the truth that you’re again on target!
[Editor’s Note: As one of iRunFar’s best training articles, we’ve worked with author Ian Torrence to update this article before resharing it.]
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