Team La Sportiva athlete Hayley Teale has placed 7th in the Ultra Trail Australia 100, 3rd at the Surf Coast Century 100k and will race Brisbane Trail Ultra 110 in 2020.
In 2021 Hayley will race the UTA 50 before travelling to Europe to race the La Sportiva Lavaredo Ultra-Trail 120k in the Italian Dolomites in June.
Hayley is also a mum & full-time worker and is happy to share some training advice especially for her preferred 100k distance.
A 100km race is challenging even for the most experienced ultra runners. Your training and preparation in the lead up to such an event will make a huge difference on race day.
My preparation for a 100k race consists of:
Long steady hill reps – running and power hiking
Long runs followed by a shorter backup run the following day to replicate running on tired legs
Speedwork to keep the legs turning over whilst building endurance, which can slow you down
Downhill work to condition the quads for the very hilly UTA course
A weekly 1 hour session on the stairmaster or elliptical in the gym
Strength and balance work to for whole body conditioning
Races as Training:
I also entered a few races in the lead up to my goal race as “training”.
This can include hill climb challenges, a flatter & faster fast 50km trail event and preferably a few weeks out from race day, a road half marathon to tune up the legs. Choosing to also include evening or night events allows me to practice running with my headlight.
The aim for race day is to feel fresh and springy. Reduce your fatigue levels built up in the weeks of endurance and at least 2 to 3 weeks before the race, reduce your volume but increase the intensity. You could enjoy a couple of parkruns in the lead up and some tempo runs in place of your long runs .
Practise your nutrition before the event, you need to train your gut and have your own nutrition in your drops bags at the checkpoints if you are sensitive and don’t want to risk using the food provided at aid stations.
Don’t go out hard at the start – settle in to a comfortable rhythm. You are going to be out there for many hours and your legs will thank you later in the race.
Good luck with your training and your race !
Hayley Teale – Team La Sportiva