Taking part in an ultra-trail is way more than just a race: it’s a true inner journey. To reach the finish line, managing your effort is crucial. Misjudging your pace or neglecting your energy can turn your dream into a nightmare. So, how do you manage your effort well to go all the way, maximizing both your pleasure and performance? Here are all the keys to nail your ultra!
Start slow, very slow
In ultra-trail, the biggest trap is to start too fast. Even if you feel full of energy at the start:
- Adopt a moderate pace, well below your usual speed in shorter races.
- Don’t trust the atmosphere or the collective euphoria; think long term.
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Tip: Tell yourself your race really only starts at the halfway point!
Mentally break down your ultra
Instead of thinking about the 100 km ahead, divide your route into small sections:
From one aid station to the next,
From one summit to another,
Or simply in 10 km chunks.
This makes the challenge much more manageable mentally and helps you stay focused on achievable goals.
Mental tip: celebrate each section crossed as a small victory!
Be ultra-strategic with your nutrition and hydration
On an ultra-trail, your energy depends directly on your regular intake:
- Hydrate every 10-15 minutes, even if you’re not thirsty.
- Eat every 30 to 45 minutes, alternating sweet, salty, and solid/liquid foods.
- Test your nutrition strategy during training to avoid nasty stomach surprises on race day.
- Common mistake: waiting to feel hungry or thirsty before eating or drinking. Don’t fall into this trap!
Manage your effort on climbs and descents
Each part of the terrain must be tackled smartly:
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On climbs: Walk as soon as the slope gets steep, even if you feel good. Keep a short and steady stride.
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On descents: Stay fluid without trying to speed up excessively; protect your quads for the end of the race.
- Pro tip: use your poles proactively to save your muscle energy.
Anticipate the low points
Weak moments are normal in ultras. Prepare to face them:
- Slow down to recover.
- Keep fueling yourself even if your morale drops.
- Think about your deep motivation: why did you start?
Take care of your recovery... during the race!
In ultras, micro-recovery is essential:
- Take advantage of flat sections to relax your legs.
- Take quick breaks at aid stations to recharge properly.
- Breathe deeply to calm your heart rate in stressful moments.
- Even small active recovery times can save you on long distances.
Managing your effort on an ultra-trail is above all about being humble, listening to your body, and thinking strategy rather than speed. Taking your time, fueling regularly, mentally breaking down the race: these are the keys to finishing your adventure proud and without regrets. Remember, the important thing isn’t just crossing the finish line, but fully living every moment on the trails.
Preparing for an ultra-trail? Raidlight is with you on the adventure!
Whether you’re heading for your very first ultra or already hooked on long distances, Raidlight has put together a free guide for you to download.
Inside, you’ll find:
- A training plan and tips to train effectively and go all the way,
- Tips to manage your nutrition before, during, and after the race,
- The list of essential gear so you don’t forget anything,
- And plenty of tips to keep your spirits up even in tough moments!
- Everything you need to live your ultra to the fullest and cross the finish line with a smile!
Download your guide by clicking here.
