Local-first training oversight for running coaches.

Race Overview

Event: UTA100
Date: 16 May 2026
Distance: 100 kilometres
Elevation gain: ~3,200 m
Target: 19 hours (A), 20 hours (B), sub-23 finish (satisfying)

Assumptions for coach review:

• Technical trail, significant climbing/descending, steps and runnable fire trail sections typical
• Weather and aid station locations to be confirmed closer to race day

Goal Strategy

• Primary A Goal: Sub-19-hour finish
• B Goal: Sub-20-hour finish (currently feels more realistic)
• Satisfying Outcome: Finish under the 23-hour cutoff
• Key focus: Pacing patience early, reduce time at aid stations, reserve energy for final leg

Pacing Approach

Effort-first guidance: terrain, elevation, technical sections, and fatigue will vary pace enormously.

• Early Race (first 30km): RPE 4–5/10: Conversational, able to eat and drink easily, HR well below threshold (recent avg. HR on long mountain runs ~132–137; cap at HR 140 where possible)
• Sustained Climbs: RPE 5/10: Breathing deep but controlled, small talk possible; allow HR up to 145–150 only for short periods on steeper grades
• Runnable Flats/fire trails: RPE 5/10: Hold back even when pace feels slow, never push. Settle just above easy long-run effort but always below moderate.
• Descents: RPE 4–5/10: Smooth, braked unless very non-technical; protect quads for later
• Final third (70km+): RPE 6/10:
  • If feeling strong, allow moderate increase in perceived effort but not maxing out
  • Walk any climb feeling strenuous; jog flats if sustainable

Pace is secondary:

• Training pace varies 8:10–11:55 min/kilometre in hilly trail long runs; expect significant slowing on technical, steep, or late-race terrain

Recent Long-Run Reference

NB: RPE data is missing; effort caps below are based on HR and pace patterns. Recommend recording RPE after future key long runs.

1. 25.8km / 253min / 1,084m+ / Avg HR 137: Final taper; good aerobic control
2. 45.3km / 539min / 2,522m+ / Avg HR 150: Significant load spike; major climb rehearsal, HR trended high, manage effort more conservatively in race
3. 41.0km / 459min / 2,066m+ / Avg HR 132: Solid sustained effort, HR shows strong aerobic efficiency
4. 45.0km / 477min / 1,880m+ / Avg HR 136: Longest duration, controlled climb load
5. 21.1km / 175min / 474m+ / Avg HR 132: Easy aerobic

Implications:

• Stay well below HR 145 in first 50km
• If HR drifts >150 for more than a few minutes outside of aid, slow to walk and fuel
• Fatigue and load response to >500 load runs indicates careful pacing above 40–50km

Section-by-Section Execution

Without course splits provided, assume logical sections based on typical UTA100 breakdown. Coach: confirm splits as available.

1. Start to Narrow Neck (0–20km):
   • Relax, settle in, avoid fighting for position
   • Stick to RPE 4/10, ignore anyone overtaking
2. Narrow Neck to Aquatic Centre (20–50km):
   • Manage effort up main climbs, run flats lightly
   • Powerhike anything feeling hard
3. Six Foot Track/Checkpoint transitions (50–80km):
   • Downhills: Control quad impact
   • Climbs: Intentional, no surges
   • Increase fuelling
4. Final leg (Last 20km, includes Furber Steps):
   • Accept slowing pace, avoid getting stuck too long at final aid
   • Focus on forward movement, walk strong, break descents with short resets if needed, manage steps

Climbing/Descending Guidance

• Take all major climbs at steady RPE 5/10, hands-on-thighs power hike when needed
• Early climbs must feel easy; back off if HR rises >150
• Descend with short, quick steps, keep cadence up and body over feet; avoid reckless downhill surges
• Save quads for last 20km—walk steeper descents if needed after halfway

Fuelling Plan

• Target: 200–250 kcal/hour minimum (energy gels, chews, bars as rehearsed in long runs)
• Start fuelling in first hour, do not delay
• Continue fuelling every 30–40 minutes; set reminders if needed
• Savoury/fat options for palate fatigue past 8–10 hours; test in training
• If appetite drops, switch to liquid calories until stomach settles

Hydration Plan

• Start hydrated (light-colour urine, regular sipping morning of)
• Goal: 500–750 ml/hour as conditions demand, using mix of water and electrolyte (adjust for temperature)
• Add sodium to drink or via salt tabs especially if sweating heavy, in line with what was practiced in training
• If urination stops for prolonged periods, slow, hydrate, and salt

Aid Station Strategy

• Minimise dwell time; in/out discipline
• Have a short, written checklist for each major aid (bottles, gels, drop bag items, essentials restocked)
• Avoid lingering, especially at later checkpoints—time budget per stop pre-determined
• Take time to refill and repack, but do not sit unless essential
• Coach: Confirm station locations, drop bag advice closer to race

Recovery/Reset Checkpoints

• Plan a short (1–2 min) mental reset at major checkpoints (reboot focus, check in with self, rescan gear and energy)
• Use checkpoint as prompt to recommit to next section plan—avoid long sit-downs
• If major fatigue or issues arise, ask at each reset: fuelled? hydrated? urgent needs? If no, address; if yes, proceed

Mantras/Mental Cues

• “Forward is forward”
• “Smooth, steady, strong”
• “One climb, one descent, one step at a time”
• “Take care of the little things early”
• “Effort not ego”

Troubleshooting

• Cramps: Slow to walk, take salt/electrolytes, gentle stretching if safe
• GI issues: Pause solid food, sip water or isotonic; walk until settled
• Dehydration signs (no sweat, salt on skin, dark urine): Ease off, drink, add sodium, seek medical/aid station if no urination >4 hours
• Dizziness/Lightheadedness: Stop moving, sit if needed, take on fluids & food, do not proceed if symptoms persist—get event support
• High HR/Palpitations: Walk, cool down; if HR doesn’t drop or chest pain/shortness of breath, stop and seek immediate medical help
• Confusion/Disorientation: Stop safely, signal for help, stay put until support arrives
• Low energy: Fuel, hydrate, slow down—do not try to push through bonking

Weather Considerations

• Bring adaptable clothing: cold, rain, wind all possible; ensure mandatory kit compliance
• Hydration needs will increase if warmer or exposed sections longer—coach to review detailed forecast and update hydration/kit advice closer to race

Coach Notes

• Athlete handled substantial block of hilly long runs, peaking with a very large (45km/2,500m+) effort—confidence is good
• Caution in first 40km essential; last 20km must be given more breathing room than last year
• Prioritise recording RPE post-run to calibrate next season
• Reduce time at later aid stations; rehearse aid transitions in training if possible
• No injury risk reported; taper trend is strong with a clear load drop
• Plan can be further dialled once aid station/section splits and weather are confirmed

Coach review: Please check section splits, confirm aid station details, and adjust fuelling/hydration protocols as required for late-breaking race info or athlete preferences.