Troubleshooting on the Run, Half One – iRunFar

Races not often 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 prospect 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 protected 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 recreation. Picture: iRunFar/Bryon Powell

The Rebellious Abdomen

A rebellious abdomen is probably probably the most ubiquitous race-day illness and reason for most ultramarathon DNFs. As soon as your abdomen begins going south, it’s exhausting to soak up sufficient energy to gas the hassle. In consequence, the tempo slows drastically and motivation usually evaporates.

• We will often 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 brief on race day so you may alter your consumption accordingly.
• Excessive altitude can destroy what’s often a sound hydration and vitamin regime at sea stage. 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 choose the descents that comply with the excessive peak and cross crossings.
• Be cautious of spoiled drink mixes and meals merchandise. Combine powders solely when wanted and maintain opened dietary merchandise refrigerated or on ice. In the event you’re utilizing drop baggage, ensure they include solely these provisions that gained’t spoil if left uncovered to the warmth and solar.
• Meals allergic reactions are frequent. Examine the elements of the merchandise you utilize in opposition to recognized meals teams that irritate your intestine.
• Drugs 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 can assist forestall nausea at high-altitude races. Picture: iRunFar/Eszter Horanyi

Dizziness and Weak point

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

• Once more, seek advice from King’s desk. Are you ingesting sufficient and the way’s your electrolyte consumption?
• Are you racing within the mountains and never acclimated? Altitude illness will 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 following help station.
• You might be experiencing the legendary bonk. How is your fueling? Decelerate and get some energy in rapidly. Easier carbohydrates, like maltodextrin (the primary ingredient in most gels and sports activities drinks), will snap you out of it rapidly. A cup of soda, if out there, will do the trick too. Make sure you proceed to gas correctly to forestall the bonk from rearing its ugly head once more later within the occasion.

Issues are going effectively after which all of the sudden 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 below “The Record: Methods to Deal with and Forestall Muscle Cramping in Coaching and Racing” as a way to forestall and overcome cramping throughout your subsequent race.

Taking good care of your self is a vital aspect of working an ultramarathon. Picture: iRunFar/Bryon Powell

Sickness Earlier than Race Day

Getting sick forward of 1’s race is a standard 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’ve got 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 exhibiting up sick actually will. Don’t attempt to prepare by a fever. The power, pace, and conditioning you’ve gained over the prior months is not going to all of the sudden disappear. Use the methods and tips in my Working and Restoration article to assist get the higher hand in your ailment.
• In the event you wind up on antibiotics, ensure you’ve accomplished the complete course a minimum of one week earlier than race day. Your physique is working double time to combat off an infection. Competing whereas on antibiotics spells catastrophe. It should 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 potential to eat and drink, perceive that you’ll begin your race at an obstacle. Your gas shops will possible 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 finest to do correct course recon, both nearly or in particular person, effectively upfront of your occasion. In the event you aren’t capable of prepare on related terrain, then you definately depart your self open to the potential for leg soreness. Consult with Utilizing What You’ve Obtained 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, anticipate leg muscular tissues to mutiny. Make sure you follow, in coaching, the efforts you propose to expend in competitors and persist with these paces as a lot as potential in your large day.
• Correct hydration and vitamin gas the muscular system. Depriving the system of power will make it fatigue faster and get better a lot slower.
• Climate impacts our tissue’s potential to function. Preserve muscle compression and heat within the chilly and maintain overheated tissue cool with ice wraps, sponge baths, and, if out there, 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, 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 actually alter your wardrobe, gear, and race-day plan for chilly or heat temperatures and all forms 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 baggage alongside the course. Climate, particularly within the mountains or on the coast, can change rapidly and drastically.
• Perceive that your targets for this race may need to be reassessed. If course circumstances and temperatures don’t lend themselves to private data, modify your pacing and hydration technique neatly.
• If circumstances change drastically mid-race, get your self to the closest help station and shelter, even when meaning turning round and retracing your steps.
• Keep in mind that a trash bag from an help station may be your finest pal in chilly and windy circumstances, whereas ice wraps, wetted working hats, and bandanas across the head, neck, and wrists can assist 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. Picture: iRunFar / Bryon Powell

Getting Misplaced

Subsequent to your abdomen going south, getting disoriented or veering off track can fill even probably the most skilled path runner with worry and dread. Your due diligence begins effectively earlier than race day, very like your coaching. Right here are some things you are able to do upfront to minimize your possibilities of getting misplaced.

• Attend any pre-race briefings by race administration. It’s throughout these conferences that very important last-minute course alterations will probably 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 (nearly or in particular person) with the course format. 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 a substitute look ahead to course markings and turns.

Nonetheless, if you happen to do end up off track:

• Don’t panic or get indignant. You’re going to want this power to get your self again on monitor.
• Retrace your steps. Don’t depart the path or street you’re on by taking a cross-country route. It’s possible you’ll rapidly 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 encounter course markings or one other runner.
• When you’re again on monitor, don’t attempt to make up for misplaced time by working too exhausting. Preserve a stage head, objective race tempo, and ahead momentum. Misplaced time can’t be made up. Doing so will simply depart you haggard and pissed off. Take consolation in the truth that you’re again on target!

[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 just’d add to this checklist?