Breaking in the New Year

BEVE WITH BENN - EP45 - https://open.spotify.com/episode/2S5VyEhHkUVcKcLspb5Cat?si=152d51f6cd7f4243

Well the first week of 2024.. Off and rolling and good to see some extra in the group fitting some bonus group session while on holidays. First long run back out at Sugarloaf !! February racers in the thick of there training block and the Six Footers starting the turn the wheels over!!

A bit of a recap in the epeisode to cover off the next few weeks and the week that was with a discussion on the future training block to plan out the year ahead and what to focus on for the first half of 2024, in regards to hte planning and structure.

Intro Song - New Years Day - U2
Welcome to Beve with Benn Episode 45
Beer of choice? New World IPA - Method Brewert - Islington Newcastle
What happened last week and what's up this week

Segments

Training Talks
Weekly training review - Strava - Training Peaks
Upcoming Sessions
Upcoming Races - Shotover / Six Foot Track
Running Experiences (Six Foot Track Sessions 28/1 & 18/2)
Socials - 3 Day Bender in the Blue Mountains
Athletes Questions - 2024 Events and Training Blocks
QF’s with Benn - Athletes Highlights of 2024
Outro Song - Figure it out - Royal Blood

WELCOME - NEW ATHLETES

Joe Mitchell

TRAINING TALK

Last week's training sessions (Strava)
Strava Leaderboard
Training Peaks - SNL Group

UPCOMING SESSIONS

Next week's Sessions
Refer Training Peaks
Sunday Long Run - Mt Faulk Rd or (Shoal Bay)

RACING CALENDAR

2024

17-18/2 Tarawera Ultra Marathon
17/2 Shotover
24/2 Snowy Mountains Ultra
3/3 Runfest Port Macquarie
9/3 Six Foot Track
15/3 Australia Alpine Ascent
22-24/3 SNL Blue Mountains Bender
22-24/3 Buffalo Stampede
23/3 Noosa Ultra Trail
6/4 Jabulani Challenge
7/4 Canberra Marathon
7/4 Mt Solitary Ultra
7/4 Hill 2 Harbour
21/4 Newy Marathon
16-18/5 UltraTrail Australia

RUNNING EXPERIENCES

Six Foot Track Session 1 - 28/01 Jan (20-40k Options) Megalong Valley / Black Range Rd
Six Foot Track Training 2 - 18/02 Feb (15-30k Options) Megalong Valley Rd - Jenolan Caves Rd
Blue Mountains - 22nd March 2024 !!! (8 weeks from event)
TRAINING PEAKS

SOCIALS

Sunday Runs - All welcome (Glenrock Loop)
Sunday Runs - Heaton Gap Loop

ATHLETES QUESTIONS - BUILDING INTO 2024 RACES

1. Assess Your Fitness Level:

Before starting your training, assess your current fitness level. Consider factors like your running experience, recent race performances, and overall health.

2. Set Realistic Goals:

Define your goals for the ultra race. Whether it's completing the race, achieving a specific time, or simply enjoying the experience, having clear goals will guide your training.

3. Build a Base:

Establish a solid running base by consistently running for several months before beginning specific ultra training. This base helps prevent injuries and prepares your body for the increased demands of ultra distances.

4. Gradual Progression:

Start with shorter ultra distances, such as 50k or 50 miles, before attempting longer races like 100k or 100 miles. Gradually progress from shorter to longer distances as your body adapts.

5. Create a Training Plan:

Develop a structured training plan that includes a mix of easy runs, long runs, hill training, speed work, and back-to-back long runs on weekends. Ensure your plan allows for adequate rest and recovery.

6. Long Runs:

Include progressively longer long runs in your training. These runs simulate race conditions and help build the mental and physical endurance required for ultra distances.

7. Terrain Specificity:

Train on terrain similar to the race course. If the race involves hills, trails, or technical terrain, incorporate these elements into your training to better prepare your body.

8. Nutrition and Hydration:

Practice and refine your nutrition and hydration strategies during long training runs. Ultra races often require careful management of fueling and hydration to prevent bonking or dehydration.

9. Strength Training:

Include strength training exercises to build overall strength and stability. Focus on the core, lower body, and muscles used during running.

10. Rest and Recovery:

Prioritize rest and recovery. Adequate sleep, foam rolling, stretching, and active recovery can help prevent overtraining and reduce the risk of injuries.

11. Race Simulation:

Schedule at least one or two race simulations where you mimic the race conditions as closely as possible. Practice your race-day nutrition, gear, and pacing during these simulations.

12. Listen to Your Body:

Pay attention to how your body responds to training. If you experience persistent pain or signs of overtraining, adjust your plan and consider consulting with a coach or healthcare professional.

13. Mental Toughness:

Develop mental toughness. Ultra running requires resilience and the ability to overcome challenges. Incorporate mental training techniques, such as visualization and positive self-talk, into your routine.

14. Race Day Strategy:

Plan your race day strategy, including pacing, fueling, and hydration. Having a well-thought-out plan can help manage the mental and physical challenges during the race.

15. Test Your Gear:

Use your long training runs to test your race-day gear, including shoes, clothing, and hydration systems. Avoid trying anything new on race day.

16. Participate in Shorter Races:

Consider participating in shorter races as part of your training. This provides valuable race experience, helps assess your fitness, and allows you to practice race-day logistics.

Remember that ultra running is a significant physical and mental challenge, and the journey is as important as the destination. It's crucial to enjoy the process, stay patient, and continually learn from your experiences. If possible, seek advice from experienced ultra runners, and consider hiring a coach to provide personalized guidance based on your individual needs and goals.