Edmonton’s Priscilla Forgie is blazing a path in Canadian ultrarunning, and she or he’s primed for one of many greatest races of the 12 months—Western States 100-miler, set for June twenty ninth. Having completed as the highest Canadian in final 12 months’s race (eighth place general), Forgie is again, much more ready and able to sort out the course in Auburn, California. Her secret? Three particular methods that may profit any runner aiming to raise their efficiency.
Forgie has dominated quite a few races in recent times, with victories on the Squamish 50-mile and 50/50, a second-place end on the Canyons Endurance Run, and an general win (with a course document) on the Close to Dying Marathon. Right here’s how she’s making ready for Western States 100 and how one can apply her strategies to your personal coaching.
Arrive early and acclimatize
“Final 12 months, I used to be advised I appeared higher on the 100K mark than at 50K! The elevation within the excessive nation kicked my butt, so I arrived a bit earlier this time round to regulate,” Forgie shares.
Altitude could be a game-changer in endurance races. In case your race is at the next elevation than you’re used to, plan to reach a number of days and even weeks early if in any respect potential, to offer your physique time to acclimate. If you happen to’re unable to spend further days at altitude, be sure that to include a lot of elevation acquire into your coaching runs and think about practising respiratory methods to assist cut back respiratory fatigue.
Embrace the (sizzling) discomfort
I knew final 12 months’s climate was an anomaly, so I spent much more time warmth coaching this time round—that means many uncomfortable bathtub and sauna classes!” Forgie explains.
Warmth could be a formidable adversary in lengthy races. There are a number of strategies to assist your physique regulate to the warmth; think about searching for the enter of an skilled coach or sports activities medication skilled and ensure you are hydrating earlier than, throughout and after your coaching. Run throughout the hottest a part of the day, put on further layers to extend your physique temperature and use saunas or sizzling baths to get your physique accustomed to greater warmth ranges. This helps enhance your physique’s skill to chill itself and keep efficiency within the warmth.
Dial in your diet
“This 12 months I’ve taken fueling much more severely, specializing in getting my intestine used to how a lot it actually requires for the gap I’m embarking on and dialing in my diet and hydration,” Forgie notes.
Correct fueling and hydration are essential for endurance occasions, and getting sufficient energy could be significantly difficult throughout heat races. Forgie recommends experimenting with various kinds of gas throughout your coaching to search out what works finest in your physique. Practise consuming and consuming on the run to coach your intestine to deal with the consumption with out discomfort.
Forgie will probably be paced at Western States 100 by Abbotsford, B.C.’s Jenny Quilty, who not too long ago took sixth place at Gorge Waterfalls 100K in 10:54:22, and ran to fourth on the extremely aggressive 2024 Black Canyon Extremely in mid-February. For extra details about Western States 100 or to take a look at outcomes subsequent weekend, head right here.
