When preparation beats fitness

In trail running, there are so many variables that can impact your race. You don’t only need to be fit, you also need to be well prepared. There is obviously some overlap between preparation and specific fitness. For example, having legs that are ready for long downhills or the strength required to carry your pack for many hours. However, there are also lots of wins you can accumulate by simply being more organised than everyone else.

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KIT AND EQUIPMENT

Kit certainly falls into this category, and the mountains can throw anything at you regardless of the time of year. There also seems to be less of a trail season these days, with so many now iconic winter races too, so you need to be prepared.

Having a tried and tested setup for all conditions is really important. It could make or break your race if you find yourself up high in wet and windy conditions wishing your super light running jacket had a little more to it. We have all planned for the optimal conditions and crossed our fingers that the worst is not going to happen.

It is also worth being honest with yourself when it comes to kit and the balance between speed and comfort. At mile 80, which shoes would you rather be wearing? The fastest shoes are not always the most comfortable and they are not always the most versatile.

KNOW EVERYTHING YOU CAN

Beyond kit, knowledge is another really important factor. How well do you know what you are about to undertake? Have you fully read the rules? Are you allowed crew and, if so, where?

How long are the climbs? Where are the aid stations? How long might you need to last until the next one? The Ascend Race Planner Tool is your best friend here. Learn more here.

On top of that, what will they have at each aid station? You might need to make some decisions about what you carry further into the course if you cannot get access to it later.

Immerse yourself in all the resources available. There are plenty of heroic YouTube videos people have made from races if you cannot get a recce in. Do not miss out on that information. You do not want your race to become the recce for next year.

TESTING YOUR SETUP

We are all guilty of making last minute purchases before a race, and this can be fine if you are responding to a known gap in your gear. Ideally, you need to test your setup ahead of time so you not only know it works, but are also well drilled in putting it into action.

Is your jacket hidden at the bottom of your pack with a series of less regularly used items piled on top of it? We need military precision on the day, not only from a speed perspective but also to manage stress.

When you are fatigued, both physically and cognitively, even the most mundane tasks can seem like too much. If you can get your jacket out and put it on and take it off like it is muscle memory, then you just do it. You do not stop. You are not caught with it flapping in the wind. It is on quickly because you have done it so many times in difficult conditions.

You can apply this to everything. Filling up bottles, changing your shoes and accessing your fuel. You are then better prepared to respond to the things that actually need your attention.

If you are only going to test one thing, it should be fuelling. You are not getting anywhere close to 100 miles without fuel, and it is unlikely that whatever gel you select the day before is going to miraculously be the best thing for you.

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Need some help making sure you are prepared? Use the checklist below to get you started...

CHECKLIST TO GET YOU STARTED

• Build one default race day kit setup. Decide where every mandatory and frequently used item lives in your pack. Give high priority items a permanent location. Food, gloves, waterproofs and headtorch batteries should always be easy to find. Does this setup also have a little additional storage, if you suddenly have a craving for something new during the race?

  
  

• Train in your full mandatory kit and as a bare minimum do this in your race simulation. Don’t wait until race day to discover that your pack rubs or feels completely different when fully loaded. The mandatory kit adds up, get familiar with the weight.

  
  

• Choose shoes for the whole race. Think about what you will want on your feet later in the race. A few seconds per kilometer is quickly lost once you start having problems.

  
  

• Prioritise function over minimum weight. The lightest option is not always the best option when conditions deteriorate. Be honset with you self with respect to how long you'll be out on the course. Mirroring what professional athletes do could leave you without something you truely need.

  
  

• Plan your layering system and make sure these all work together. Know what you will add or remove as temperature, wind and rain change. Check that jackets fit over packs and gloves work with poles.

  
  

• Create a race day kit checklist. Use the same checklist for recces, training races and race day so packing becomes routine.

• Read the race rules from start to finish, don’t rely on what you remember from previous editions or other races. If you're travelling abroad or taking on a new series the rules can be quite different.

  
  

• Study the elevation profile. Identify the longest climbs, descents and sections where progress is likely to slow. Know the distance between aid stations and more importantly, estimate how long each section is likely to take.

  
  

• Learn what each aid station provides and where you can get water, food, drop bags or other support. Identify the sections where resupply is limited, these are the places where you may need to carry more.

  
  

• Check crew and pacer rules so you know exactly where outside assistance is and is not permitted. Don't get a DQ for your friend handing you a cheeky gel when they shouldn't.

  
  

• Watch race videos and read previous race reports. Look for terrain, exposure, bottlenecks and common problems. A little extra energy burnt to get you to the front before you start waiting inline to climb the steps might save you lots of time overall.

  
  

• Practise your fuelling strategy repeatedly. Know what you can eat, how much you need and what your stomach tolerates. Test different foods later in long runs, what works early in a race may become much less appealing when you are fatigued.

EXPECT TOUGH TIMES

How you mentally prepare for the race is also something worth thinking about. It is unlikely that you are going to feel great the entire time, so remembering your why and what is important to you can help. Having something to focus on during the tough times will help motivate you through any small dips. Running ultras is hard, that is kind of the point.

That said, make some decisions in advance about how you are going to behave in certain scenarios. Injuries can strike at any time and you should not think about getting to the finish at all costs. We all have lives outside of trail running and there is no shame in giving them the attention they deserve when you are faced with decisions about your health. This will be different for everyone. Some people can afford months off their feet, while others need to be at work on Monday.

Does that extra 1% of fitness compare?

So is squeezing the last possible gains out of you fitness still always the priority? Beyond your training, ask yourself, what do I need to know, what should I have and when am I testing it? You will save more time perfecting everything than you’ll make being a tiny bit fitter on the day.

In the latter stages of the training cycle, the focus should become more about preparation. That includes specific fitness, as well as everything mentioned above.

All of this can feel overwhelming when you are also trying to stay on top of your long runs, strength sessions, eating and recovering well, so do not try to do everything in the same week.

Getting a jump on it early will lighten the load and give you time to enjoy perfecting things, it's all part of the puzzle that is trail and ultra running. Don’t just be the fittest version of you, be the best prepared. Not tried Ascend yet, learn more here.

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