UTMB. Pre, During and Post Race Insights and Learnings
Physically I'm good, mentally I'm almost there!
Coming off the back of Western States I had exactly 9 weeks and 6 days until UTMB.
In that time I had to decide, do I want to compete in UTMB and WHY? What event will I race at UTMB? And, what will I do to get there in the best shape possible?
With the help from my new Coach Robbie Britton, I made the decision to go large and do the improbable 100-mile, Western States/UTMB double. I took solace in the idea that Courtney Dewaulter was backing up Western States with Hardrock three weeks later and then, as it turned out, UTMB as well.
(first lesson of this article: Never compare what your body and mind can handle with that of someone else. I rate myself as someone who can push harder and recover better than others, but some people (Courtney) are just on a different planet.)
With the decision made to race UTMB, the tough part as an athlete is sometimes not the racing but getting to the big day ready to race. Between events you must get the right balance between recovery, early build, late build, travel, and taper. In today’s article I’m going to dive a little deeper into my experience at UTMB, briefly touching on Pre, During and Post Race insights and learnings.
Rewards for your effort
I’ve had a number of years of experience in endurance sport and especially after massive events it’s important to unwind and reward yourself for your efforts. After Western States I took two weeks off running. I indulged in everything that I restricted in my build-up. Drinks, gluttony, laziness, and late nights were all on the cards along with generally having an awesome holiday with my partner, Michelle.
After two weeks of living it up next to the pool in Mexico I started back. Gradually I increased my training load as my body and mind allowed. With a new goal in mind, it is easy to start back too soon. This is where it is great to have a coach that can keep you in check or at the least help you set a training plan (thanks Robbie).
The build-up to UTMB
Arriving back to New Zealand, UTMB was now 8 weeks away. Robbie helped develop a plan that would allow for three weeks of gradual build in New Zealand. Here I continued my Sauna sessions, started building my training load and most importantly, practiced vert with poles. We decided along with agreement (or maybe grievance) from Michelle that I would travel to Europe five weeks before UTMB to prepare as specifically as possible for UTMB. Time in the mountains at altitude and a chance to ulitise data to make sure I was ready come race day.
The use of data and tracking for my taper
I rely on the Coros Apex Pro 2 and the Coros Training Hub to monitor my data. Some of the key features I used were:
Sleep tracking: Sleep is a key form of recovery. I was particularly mindful of not only hours slept, but also the type of sleep I was getting. My aim was nine hours of sleep a night, but most importantly, adapting my effort in training to suit my sleep quality. If I wasn’t getting 90mins (20ish% of total sleep) of both REM and deep sleep a night, then I didn’t try to push through training where I didn’t feel good. This was more important while training at altitude, as the stress on the body makes it even harder to recover.
Resting Heart Rate and HRV: As stated above, when training at altitude it became more important to make sure my body was adapting and recovering from training. To help monitor my body’s response, each morning I would wake up and check my resting HR. If my BPM was between 40 and 45 this indicated a normal resting range (for me). If it read higher, that would be a small red flag. I would pair that information, with how I slept and then measure my Heart Rate Variability (this is easily done on the Apex Pro 2, you simply hold your thumb on the button for 30 seconds, as shown below). For the most part my HRV sat in superior (ready for peak performance). However, I distinctly remember one morning, I had started my taper and my HRV had dropped, giving similarly low scores for a couple of mornings in a row. With a workout that day I made sure to work my way into the session, to ensure I didn’t dig myself a hole of fatigue.
In a taper it is most important to follow a combination of listening to the body and using the data you have available to help steer you towards race days. Once the work has been done, the goal is to be as fresh as possible at the start line.
Race Day Data
Heart Rate: UTMB race day I used the new Coros Heart rate monitor armband. To me, finding something comfortable, and accurate was key in this decision. The data I wanted wasn’t so much to use while I was racing. (Although I used the feedback on elevation/distance/duration to work out how I was progressing through the race).
But, as already mentioned UTMB was about the experience and gathering information on how I can improve next year. With the help of Robbie, we sat down post-race and looked through my race data. Interestingly, but probably understandably, my HR was elevated from the start. This was likely due to a combination of factors, including, the warm temperature, the adrenaline from the occasion, and certainly the hot pace from the start (3:50min/km). My HR didn’t come down to what I would call sustainable levels (140bpm ish) until about 30 to 40km into the race. Later in the night I had the opposite problem where with the cold and night taking effect, my HR dropped to averaging 110 to 120bpm (I was racing haha). But then, with daylight and the end in sight, I was able to push back up to 140bpm as I caught people. And, an interesting fact was that my HR on the last downhill was the same as my push up the final climb. This was likely the result of running scared as I just wanting to get to that finish line without being passed!
All this data is super useful. Being aware of it, I can use it next time. Trying to control myself a bit more from the start. Even smacking down a caffeine gel at 10pm at night to get the blood pumping. These are all things to consider for UTMB 2024.
Post Race Readiness
I’m now around 10 days into my recovery and I’m considering not just the physical recovery (where the data points to being at 100%), but also the mental recovery that’s required. Racing in such epic environments, with an element of the unknown, coupled with traveling such long distances to return home can be a drag mentally. So I’m really conscious of getting my mind ready to go again as well.
All in all, recovery is going well. I’m back up to 9 hours of sleep a night, eating home-cooked meals, and taking my daily dose of CurraNZ.
It won’t be too long before I get back out on the trails. I’m already getting the urge to lace up.
Thanks!
Dan
At the end of this month (Thursday 28th Sept) I’ll be hosting an AMA (Ask Me Anything) video session for all paying subscribers ($5 NZ a month or $50 annually). If you’re keen to join, please subscribe below. It’d be great to connect and try add a little more insight on top of my weekly lessons article. Plus it really helps me to try and keep pushing to achieve my goals and represent my
