How To DNF Your First Ultra

In this conversation, Zoë and TJ discuss various topics including Pop-Tarts, hiring a coach for your first ultra, the Garmin recovery score, pacing at races, training consistency, and the importance of bootcamp-style training. They also talk about their upcoming race preparations for Western States and Leadville 100. In this conversation, Zoë and TJ discuss the common mistakes that can lead to a DNF (Did Not Finish) in an ultra race. They cover topics such as not following a training plan, neglecting nutrition, lacking mental preparation, relying on cross-training, and not having a structured strength training program. They emphasize the importance of having a plan, practicing fueling strategies, developing mental toughness, and focusing on specific running training. They also provide recommendations for each topic to help athletes avoid DNFs in their first ultra race.

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Takeaways

• Hiring a coach for your first ultra can help you avoid mistakes and make the training process more enjoyable.

• The Garmin recovery score may not be accurate or reliable, so it's best to rely on your own body's signals for recovery.

• Choosing the right pacer for a race is important, and it's essential to communicate your expectations and needs.

• Consistency in training over a long period of time can lead to significant improvements and injury resilience.

• Bootcamp-style training on the race course can help simulate race conditions and prepare mentally and physically for the challenges ahead. Having a structured training plan is crucial for success in an ultra race.

• Developing a fueling strategy and practicing it during training is important to avoid nutrition-related issues during the race.

• Working on mental toughness and having a strong why can help athletes push through tough moments in an ultra race.

• A specific strength training program that focuses on running-specific exercises is beneficial for improving performance and preventing injuries.

• Cross-training should be used intentionally and in conjunction with running training, rather than as a replacement for it.

Chapters

00:00 The Pop-Tart Odyssey Continues

03:46 Hiring a Coach for Your First Ultra: Hot or Not?

11:16 The Garmin Recovery Score: Vibes, Baby

13:36 Pacing at Races: Finding the Ideal Pacer

26:29 Bootcamp-Style Training: Simulating Race Conditions

29:22 The Importance of Following a Training Plan

32:38 How to Not DNF Your First Ultra

37:27 Fueling Strategies for Success

47:30 Developing Mental Toughness

52:02 Strength Training for Ultra Runners