... ... Mile27 - Mile27
Mar 142018
 

What do you use to determine the intensity or pace in races or training on trails?

For road runners pace is a good a metric as any to work from but pace on trails varies too much for it to be of any value.

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The Stryd Power Centre

What about heart rate? Heart rate training has been around for a while and has some merits but also some limitations. It is subject to many variables – mental fatigue, physical fatigue, caffeine, adrenaline, stress, weather and cardiac drift to name a few. There is also a lag between your hearts response to an increase in effort.


Heart rate is a measure of the hearts response to the work being done by the body. Why not measure the work directly and use that instead of heart rate? Power meters allow us to do just that. Continue reading »

Sep 062017
 

Time spent in aid stations during an ultra can range from minutes to hours and can be the difference between making the race cut-offs and DNF’ing. It can make the difference from a top 10 performance or top 50, a silver buckle vs a bronze buckle.

In this video Ben Duffus; who surely has the record for least amount of time spent at aid stations in a 100km race, 54 seconds at the UTA100 in 2015, and yes that’s all recorded aid stations, not just one, takes you through how to get in and out as quickly as possible.

Jul 092017
 

Running poles are common place in mountainous ultras but when you first start using them you can be left wondering what the fuss is about. They can seem more of a nuisance or hindrance than something that aids performance. A lot of that comes down to technique. Whenever I watch beginners using poles I see some very common technique issues which limit their usefulness.

Luckily, Mile 27 Coach Ben Duffus has put together this great video series to show us how to get the most out of using poles.

Continue reading »

May 232017
 
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Nothing beats that finish line feeling!

Crossing the finish line of an ultra is an amazing experience and once you cross that line the next phase of your training starts — recovery. Ultras take a big toll on your body and whilst lying on the couch drinking beer and eating pizza might sound like a good idea there are better ways to ensure you recover quicker. Continue reading »

Apr 132017
 
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Mile 27 Coach Scotty Hawker cruising in the early k’s of TNF 100 before his first top 10 finish

At some point in an ultra many of us cross the line from racing to surviving. We go from feeling confident about finishing well, feeling in control of our legs, able to run sections we think are runnable, meeting our target time, running a PB, to being resigned to just finishing, wanting it to be over, wishing the finish line would come a lot sooner so the pain can be over.

The cross over point is usually around 60-75% of race distance. In a race like Ultra Trail Australia 100 it’s the leg from the Aquatic Centre to Queen Vic Hospital, the 54-78km mark. At UTMB it’s usually just before or after Champex at the 120k mark. It’s the point mentally where there still seems a long way to go but you have already come so far that your the legs and mind can feel very fatigued.

Fortunately the ability to race the whole distance is not confined to the elites. Racing the entire distance is relative to one’s ability so anyone can race the whole distance. All it takes is a good training plan and good race execution. There are two main areas to focus on in both training and racing to improve your ability to race the distance – physical and mental. Physically it comes down to a number of things. Training being the most important. Without proper training it’s not a matter of if you’ll go into survival mode but when. Continue reading »