Troubleshooting on the Run, Half One – iRunFar

Races hardly ever go in keeping with 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 number of the extra frequent points we’ve confronted and a few secure and smart 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 sport. Photograph: iRunFar/Bryon Powell

The Rebellious Abdomen

A rebellious abdomen is maybe essentially the most ubiquitous race-day illness and explanation for most ultramarathon DNFs. As soon as your abdomen begins going south, it’s onerous to absorb sufficient energy to gas the trouble. In consequence, the tempo slows drastically and motivation sometimes evaporates.

• We will normally blame nausea on hydration and electrolyte imbalances. Karl King, the President of SUCCEED! Sportsdrink, has developed a beautiful Water/Electrolyte Stability Desk. Use this desk to find out the place you might be developing quick on race day so you may alter your consumption accordingly.
• Excessive altitude can destroy what’s normally a sound hydration and diet regime at sea degree. At oxygen-poor elevations, slowing your tempo and consuming smaller parts could fend off queasiness. For races with course profiles just like the Leadville 100 Mile and Hardrock 100, your abdomen ought to decide on the descents that comply with the excessive peak and go crossings.
• Be cautious of spoiled drink mixes and meals merchandise. Combine powders solely when wanted and maintain opened dietary merchandise refrigerated or on ice. For those who’re utilizing drop baggage, be sure that they include solely these provisions that received’t spoil if left uncovered to the warmth and solar.
• Meals allergy symptoms are frequent. Verify the components of the merchandise you utilize towards recognized meals teams that irritate your intestine.
• Medicines and dietary dietary supplements can have an effect on the digestive system. Ask a specialist about any pharmaceutical results on dietary uptake.

Working beneath management will help stop nausea at high-altitude races. Photograph: iRunFar/Eszter Horanyi

Dizziness and Weak spot

Nothing might be extra irritating than a weakening stride or extra horrifying than inexplicably dropping your sense of steadiness whereas on the path.

• Once more, discuss with 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 would be 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 possibly can be experiencing the legendary bonk. How is your fueling? Decelerate and get some energy in shortly. Less complicated carbohydrates, like maltodextrin (the principle ingredient in most gels and sports activities drinks), will snap you out of it shortly. A cup of soda, if obtainable, will do the trick too. You should definitely proceed to gas correctly to stop the bonk from rearing its ugly head once more later within the occasion.

Issues are going effectively after which abruptly your hamstring, quad, calf, or foot clamps down involuntarily. Runners have been dropped at the bottom mid-stride due to violent cramping.  See Joe Uhan’s complete iRunFar article Cramping My Type. Extra particularly, learn Uhan’s seven methods famous on the finish of his piece beneath “The Record: Methods to Deal with and Forestall Muscle Cramping in Coaching and Racing” with a view to stop and overcome cramping throughout your subsequent race.

Caring for your self is a vital factor of operating an ultramarathon. Photograph: iRunFar/Bryon Powell

Sickness Earlier than Race Day

Getting sick forward of 1’s race is a typical incidence. We’ve spent numerous hours of coaching and cash on race entry and journey solely to turn out to be sick per 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’ve earlier than race day to recuperate out of your compromised well being. Per week or two of missed operating is not going to considerably have an effect on your race, however exhibiting up sick actually will. Don’t attempt to prepare by way of a fever. The energy, pace, and conditioning you’ve gained over the prior months is not going to abruptly disappear. Use the methods and pointers in my Working and Restoration article to assist get the higher hand in your ailment.
• For those who wind up on antibiotics, be sure you’ve accomplished the total course at the least one week earlier than race day. Your physique is working double time to combat off an infection. Competing whereas on antibiotics spells catastrophe. It can go away you weak and may result in abdomen points, dehydration, and, relying on the antibiotic, coronary heart issues.
• If the bug you contracted affected your means to eat and drink, perceive that you’ll begin your race at an obstacle. Your gas shops will probably be depleted in the beginning line. Rectify this by slowing your tempo and consuming extra on race day.

• Terrain performs a serious position. Do your greatest to do correct course recon, both just about or in individual, effectively prematurely of your occasion. For those who aren’t capable of prepare on related terrain, then you definitely go away your self open to the potential for leg soreness. Seek advice from Utilizing What You’ve Acquired to Make the Better of Any Racing State of affairs, 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, count on leg muscle tissue to mutiny. You should definitely apply, in coaching, the efforts you plan to expend in competitors and keep on with these paces as a lot as attainable in your massive day.
• Correct hydration and diet gas the muscular system. Depriving the system of vitality will make it fatigue faster and get well a lot slower.
• Climate impacts our tissue’s means to function. Preserve muscle compression and heat within the chilly and maintain overheated tissue cool with ice wraps, sponge baths, and, if obtainable, creek or lake soakings.
• As a normal rule, avoid painkillers. They are going to masks the ache, permitting you to incur additional injury in addition to improve the chance of different well being issues, equivalent to kidney failure.

• Pay shut consideration to climate stories the week main as much as the occasion. Although you may’t management the climate, you may actually regulate your wardrobe, tools, and race-day plan for chilly or heat temperatures and all sorts of precipitation.
• Pack your suitcase for each attainable climate state of affairs. Choices, even when pointless, are higher than no choices in any respect.
• Place chilly climate gear and a change of socks (maybe footwear) in drop baggage alongside the course. Climate, particularly within the mountains or on the coast, can change shortly 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 which means turning round and retracing your steps.
• Do not forget that a trash bag from an assist station might be your greatest buddy in chilly and windy circumstances, whereas ice wraps, wetted operating hats, and bandanas across the head, neck, and wrists will help cool the physique’s core in scorching circumstances.

Tyler Inexperienced cooling off within the American River at mile 78, on his strategy 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 astray can fill even essentially the most skilled path runner with concern 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 prematurely to minimize your possibilities of getting misplaced.

• Attend any pre-race briefings by race administration. It’s throughout these conferences that important last-minute course alterations will likely be revealed. Examples after all 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 (just about 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 a substitute look ahead to course markings and turns.

Nevertheless, when you do end up astray:

• Don’t panic or get indignant. You’re going to wish this vitality to get your self again on observe.
• Retrace your steps. Don’t go away the path or highway you’re on by taking a cross-country route. Chances are you’ll shortly end up surrounded by unfriendly vegetation and terrain or much more misplaced. Comply with your individual footprints again from the place you got here till you come across course markings or one other runner.
• When you’re again on observe, don’t attempt to make up for misplaced time by operating too onerous. Preserve a degree head, purpose race tempo, and ahead momentum. Misplaced time can’t be made up. Doing so will simply go away you haggard and annoyed. Take consolation in the truth that you’re again on the right track!

[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.]

Name for Feedback

• How have you ever overcome issues like these?
• Are there different race-day issues and options that you simply’d add to this record?