Running an ultramarathon can be quite daunting on its own, throw in mountainous terrain and you could be excused for feeling overwhelmed. To help you minimize surprises and to be able to go into your race calm and confident, I have put together a ten point pre-race checklist to help you get well organized for the big day.
Even if you have been running ultra trails for years, it is always good to double check that you have all your boxes ticked.
1. Re-Check the event website for all your race information and keep an eye out for important notices
Even if you have read through the info before, go back and double check you have not missed anything or there have not been any changes. You don't want to be getting any surprises on race day! Make a list of everything you need to take with you to race registration so that it can be quick and smooth.
2. Check that you have everything on the compulsory gear list
If anything is missing, organize to get it sooner rather than later. You don't want added stress close to race day. Then pack it all so your pack is ready to take to registration for checking.
3. Do a test run in your fully packed hydration pack
If you have not been training will all the necessary gear, then it is a very good idea to pack all your required gear together with all your hydration and nutrition. Firstly make sure it all fits! And then to go for a test run to make sure that you don't have a headlamp poking you in the back and that your pack sits comfortably and the weight is evenly distributed.
Also think about where and how you are going to attach your race number (check the race rules on this). You don't want to be figuring this out on race morning!
4. Check the weather, and be ready for change
You want to make sure you are well prepared with all the required clothing/gear for the expected weather conditions on race day. If you are doing one of the utlras, the weather could vary considerably as you pass from one side of the mountains to the next and can also change seasons multiple times from the start until your finish time. So be well prepared, and remember, mountains are unpredictable!
5. Study the route details and create a story map for yourself
Even if you did a route recce, still spend time going over the details. Where is it technical, when do the big climbs come, how many climbs?, what is runnable, how steep are the descents, what are key parts of the route you need to pay attention to, where might it be very hot/very cold, will some sections be muddy? rocky? etc. And then, create a story of your race unfolding and how you will tackle each section. Your mind will be more confident going into what is now "familiar".
6. Know what is available at different aid stations and how far apart they are
Even if you plan on being self-sufficient, this is important information, as your needs could change! You also want to carry as light as possible, so it is good if you know what and where you can restock. When looking at the distance between aid stations, calculate it in time i.e. how long will you likely take to get there, as this will determine how much fuel you need to carry.
7. Make sure your crew know what is expected of them
It is a good idea to have a briefing session with your crew. When planning meeting points , take into consideration potential traffic delays and also how far they might need to walk from their vehicle to the aid station. Also make sure they are prepared for you arriving in condition A, B or C. Please warn them if you are the grumpy runner type!
8. Have a plan B for if you miss your crew
Yes, this might happen, even for your "A team". Hopefully not, but be prepared so you don't need to panic if you do miss them. Fortunately the aid stations on these events are better stocked than your local hypermarket!
9. Charge all your devices
Even if you "think" you recently charged them, you have a lot on your mind right now and some devices like headlamps tend to decharge when standing, so rather be safe than sorry.
10. Rest
Yes, part of your getting ready for a great day out is rest! You are not going to get any fitter from training now, rest is best. You also don't want unnecessary stress and rush around, that is why doing your checks early in the week is important so that in the final few days you can relax body and mind to get to that start line confident and raring to go.
Keep an eye out for my follow up blog in which I will be sharing some tips for on race day.
Onwards and upwards!
Coach Kathleen
Professional running coach
Cape Town, South Africa