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Source: EnduranceCoach.com
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By Coach Wendy

The similarities between ultra distance racing and the ironman are very clear. Regardless if it is a 6 day race, a 24 hour run or a 1000km point to point race. The events all start with a big dream, they both take a huge amount of training, require very good gear, need a great support crew and they will both hurt - BUT they will provide memories of a lifetime.

Race Selection: Like the ironman, it is the race goal that depicts the necessary training requirements, the training periodization and integrated into this is the choice of other races that will provide the best race simulation. Many first time ironman athletes make the mistake of doing too many races, train too hard and often arrive at the race start line tired. An experienced athlete will tell you that the old Lydiard saying of a mile a day to recover is very true especially with ultra distance running. Deciding which races will provide you with the best learning is a decision often made for an athlete by their coach. As a general rule, remain goal focused rather than event driven and if a race fits into the schedule then great if not, let it go.

Body Weight: One of the many great features of ultra distance running is their great weight loss properties!!!! Due to length of the events and the lower intensity that the athletes compete at, makes them ideal weight loss programs! Conversely, like the ironman I think it is a good idea to arrive on the start line with a few layers of body fat and not too lean. Women need to be menstruating regularly and guys because you generally metabolism body fat faster, then a few extra kgs will be eaten up very quickly during the long day the awaits in the ironman.

Support: What is the best support crew for your event? This is a difficult one as often the first person/people that athletes choose is their partner and family. BUT the complication comes in the honesty of long distance events: the longer the event the longer the pain and seeing people in pain is not easy, especially if your support crew is emotionally attached to you. Your support crew needs to provide you with the best support and when you are unable to make a good judgment, then this is where your support crew really need to step up. Often athletes like to have their children at the finish line and having witnessed many athletes deteriorate with frightening speed at the end of a ultra or ironman, I personally think athletes need to consider whether they wish their kids to see them in these states. Running down the finish chute with smiles and in good health is a different story, but scaring your children and partners due to your poor state, personally I think it does nothing to promote the wonderful side of ultra distance events.

Get Hard: It is often a question that I get asked, "how do you prepare yourself for the pain that is expected of long distance events?". It is a hard one to answer - although the pain doesn't change with more experience, I think your ability to focus when you need to and getting on with the job increases with experience. I think it is worth knowing that everybody doing these ultra distance events goes through patches when it is uncomfortable (!!!!) and it is just a case of chipping away at the event, step by step.

Gear: Size, brands and the timing of your purchases are critical when it comes to having the best gear to give you the best return. For ironman, this issue often arises when people buy a bike that they think because of it's price or the brand then it must be good. In ultra distance running it is the shoes. The same rules apply: they need to fit and be appropriate for the distance. The shoes in ultras and the bikes in ironman is a classic for thoughts to differ and the basis of this difference is often true experience. I worked on the 1988 Sydney to Melbourne and the runner that I looked after run all the way in racing flats, sure he had over 6 pairs but due to their lightness this made then more comfortable yet theory would argue that due to the distance (1015km) then only a solid training shoe would be smart choice. The lesson here is to know your race demands and more importantly know yourself. Remember, the best gear is comfortable and if it looks great then it is a bonus but the longer this distance the greater need for comfort.

Pacing: The secret to a finishing an event like these is pace judgment. Use a combination of measures to constantly check your pace judgment: a heart rate monitor as well as gut feel are two of the most common indicators. Unfortunately gut feel takes years of experience to develop so whilst accruing this experience I would suggest that all budding ironman athletes invest in a heart rate monitor. If feedback from friends suggests you're looking less than average - then you probably are! Choose training partners that have similar training requirements and intensity as you.

Nutrition: It is not surprising that most ultra distance runners die of renal failure due to years of dehydration. Bone density and dehydration are to me, two of the quiet training risks that often raise their hands years after events. The smart athletes pay huge attention to ensuring their nutritional requirements are met. Eating well and keeping hydrated pays huge dividends not only for recovery but for performance: 2% dehydration is capable of destroying 20% of performance.

Training Safety: Long events require long miles. Often these miles are done alone, in the dark and at the start or end of the day. So remember to let someone know when you are going, where you're going, what time you think you'll be home and always carry some ID on you (even if it's a phone number in your running shoes). It goes without saying that if you are running in the dark then you need highly reflective clothing - better to be lit than hit!

Looking after yourself: The nature of ultra distance training is that it is hard on your immune system - the system that determines if your get a cold today or stay well for the next month. Ironically, long distance training, whilst providing you with a huge aerobic fitness base, it can adversely affect a range of health components. Low iron levesl, calcium depletion and menstruation changes for women are but a few health concerns often confronting long distance athletes. Apart from admiring an ever-trimming body, everyone should take time to regularly check this new athletic machine!

So in summary, aim for the top. Do the best races that are best for YOUR race. Train smart and stay healthy as well as fit. Build a team around you that will give you the best support; Keep your coach in the loop with all your training - keep the communication open and clear. Train with others that share the similar goals & train at a similar pace. Drink well and eat foods that give you the best nutritional returns but be open minded to different food combinations. Take each race step by step, but be realistic, ultra distance events are not for the faint hearted and they reward the planned and prepared athlete. So rather than thinking about kicking butt, think about how smart you need to be to save yours!