Team La Sportiva athlete Hayley Teale placed 7th at the 2019 UTA 100. This year Hayley will race the UTA 50 before travelling to Europe to race the La Sportiva Lavaredo Ultra-Trail 120k in the Italian Dolomites on June 26th.
With 10 weeks to go your training should be well underway but Hayley has provided some advice to guide your training, taper and approach on race day !
You can chat with Hayley and other La Sportiva athletes at the La Sportiva & Summit Gear Tents at the UTA Expo.
UTA 100 Advice:
A 100km race with over 4000m of climbing and descending 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 the UTA 100 in 2019 consisted 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 UTA to use as training. In 2019 this included two hill climb challenges, a flat fast 50km trail event and a few weeks out from race daya road half marathon to tune up the legs. Some of these were evening events which gave me practise running at night with my headlight. You are very likely to be running at night towards the end of UTA, so this is worth practising.
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 UTA, reduce your volume but increase the intensity. You could enjoy a couple of parkruns in the leadup to UTA 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