Troubleshooting on the Run, Half One – iRunFar

Races not often go in accordance with plan. Irrespective of how a lot we put together for our subsequent occasion, there’ll undoubtedly be some surprising hurdles. The longer the race, the larger the prospect of mishap. I’ve definitely had my share of trailside glitches, as have lots of the athletes I work with. Under are a number of the extra widespread points we’ve confronted and a few secure 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 sport. Photograph: iRunFar/Bryon Powell

The Rebellious Abdomen

A rebellious abdomen is probably 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 gasoline the trouble. Because of this, the tempo slows drastically and motivation usually evaporates.

• We are able to normally 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 may alter your consumption accordingly.
• Excessive altitude can destroy what’s normally 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 much like the Leadville 100 Mile and Hardrock 100, your abdomen ought to decide on the descents that observe 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. When you’re utilizing drop luggage, be sure they include solely these provisions that gained’t spoil if left uncovered to the warmth and solar.
• Meals allergic reactions are widespread. Examine the elements of the merchandise you employ in opposition to 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 below management may also help forestall nausea at high-altitude races. Photograph: iRunFar/Eszter Horanyi

Dizziness and Weak spot

Nothing may be extra irritating than a weakening stride or extra scary than inexplicably dropping your sense of stability whereas on the path.

• Once more, consult 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 stands out as the offender. 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 help station.
• You might be experiencing the legendary bonk. How is your fueling? Decelerate and get some energy in shortly. Less complicated carbohydrates, like maltodextrin (the primary ingredient in most gels and sports activities drinks), will snap you out of it shortly. A cup of soda, if accessible, will do the trick too. You’ll want to proceed to gasoline correctly to stop the bonk from rearing its ugly head once more later within the occasion.

Issues are going effectively after which out of the blue 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 Fashion. 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 ingredient of working 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 change into 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 may have earlier than race day to recuperate out of your compromised well being. Per week or two of missed working is not going to considerably have an effect on your race, however displaying up sick definitely will. Don’t attempt to prepare by means of a fever. The energy, velocity, and conditioning you’ve gained over the prior months is not going to out of the blue disappear. Use the tips and pointers in my Working and Restoration article to assist get the higher hand in your ailment.
• When 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 struggle off an infection. Competing whereas on antibiotics spells catastrophe. It would depart you weak and might result in abdomen points, dehydration, and, relying on the antibiotic, coronary heart issues.
• If the bug you contracted affected your capability to eat and drink, perceive that you’ll begin your race at a drawback. Your gasoline shops will doubtless be depleted initially line. Rectify this by slowing your tempo and consuming extra on race day.

• Terrain performs a significant function. Do your greatest to do correct course recon, both nearly or in individual, effectively prematurely of your occasion. When you aren’t capable of prepare on related terrain, you then depart your self open to the opportunity of leg soreness. Check with Utilizing What You’ve Acquired 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, count on leg muscle groups to mutiny. You’ll want to observe, in coaching, the efforts you plan to expend in competitors and keep on with these paces as a lot as potential in your large day.
• Correct hydration and vitamin gasoline the muscular system. Depriving the system of vitality will make it fatigue faster and get well a lot slower.
• Climate impacts our tissue’s capability to function. Keep muscle compression and heat within the chilly and maintain overheated tissue cool with ice wraps, sponge baths, and, if accessible, creek or lake soakings.
• As a common rule, avoid painkillers. They may masks the ache, permitting you to incur additional harm in addition to enhance the chance of different well being issues, comparable to kidney failure.

• Pay shut consideration to climate experiences the week main as much as the occasion. Although you may’t management the climate, you may definitely regulate your wardrobe, tools, and race-day plan for chilly or heat temperatures and all sorts of precipitation.
• Pack your suitcase for each potential 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 luggage 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 situations and temperatures don’t lend themselves to non-public information, modify your pacing and hydration technique well.
• If situations change drastically mid-race, get your self to the closest help station and shelter, even when which means turning round and retracing your steps.
• Keep in mind that a trash bag from an help station may be your greatest pal in chilly and windy situations, whereas ice wraps, wetted working hats, and bandanas across the head, neck, and wrists may also help cool the physique’s core in sizzling situations.

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 beam can fill even essentially 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 prematurely to reduce your probabilities of getting misplaced.

• Attend any pre-race briefings by race administration. It’s throughout these conferences that very important last-minute course alterations can 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. Concentrate on key landmarks, turns, climbs, descents, and distances between help 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.

Nonetheless, for those who do end up off beam:

• 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 depart the path or highway you’re on by taking a cross-country route. You could shortly end up surrounded by unfriendly vegetation and terrain or much more misplaced. Observe your individual footprints again from the place you got here till you stumble upon course markings or one other runner.
• When you’re again on observe, don’t attempt to make up for misplaced time by working too onerous. 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 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 checklist?