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100 Miles
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I usually do long distance triathlon - stuff. Im Euro-based and have done very few regular "flat" pavement IM's. Ive done a number of the various extreme ones (basically I figure the only difference is a bit more elevation on the bike, and typically last half of the run is on trails / up a mountain :D)

Im considering signing up for a 100 mile trail-race (around 7 000m / 23 000 ft of elevation), and I'm curios to if any other triathletes have any experience with this. The duration will be twice (or even three times) that of an IM, and (most importantly, I guess) "time on feet" will be all that more important given 100 miles is - well - all on foot.

Im especially interested in any training - advice:

- How much kan I keep cycling (I love cycling and will be doing a good deal of this)
- How long to you really need to go consistently in training (Im guessing not even the pro ultra guys regularly do 100k training-runs..)
- What training volume did you require to finish a 100-miler?

To give you some background, I've been into sports all my life - endurance-sports the last 15 years. Far from any super-high-level, but decently fit. I've run 5-6 marathons in my life. I did one "ultra" - a 63.3km once. That was pretty awfull, but pretty much due to the fact i ran out of calories waaaay to early (was supposed to be decent aid-stations for the event - but basiclaly only got water. That went south after around 50 km)

Any input appreciated!
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Re: 100 Miles [lovegoat] [ In reply to ]
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lovegoat wrote:

Im especially interested in any training - advice:

- How much kan I keep cycling (I love cycling and will be doing a good deal of this)
- How long to you really need to go consistently in training (Im guessing not even the pro ultra guys regularly do 100k training-runs..)
- What training volume did you require to finish a 100-miler?

1. I think cycling is a good supplement for ultra training, you still need to put the time on your feet but many top ultra runners supplement their training with cycling.
2. I've done some hundred milers, the longest training run I've ever done was 40 miles and that was 1x, I usually top out around 30 miles in training (on similar terrain as the race). That said, I've always done a 50 mile race prior to the 100 mile races, 1-3 months before.
3. Peaked around 100mpw for my 100 milers and most weeks in the months leading up to the race were 70-90mpw. Definitely not necessary to put in that much volume though. If I did it again, I'd probably peak closer to 60-70mpw and add in some cycling (probably make the training a bit more enjoyable with some variety and lessen the chance of injury).
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Re: 100 Miles [lovegoat] [ In reply to ]
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I've done a 100km race on 50-80km/week.

What I learned is that you need to run lots, but race day execution and mindset almost as important.
Have your gear dialed, be flexible on nutrition, keep your brain in the game.
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Re: 100 Miles [lovegoat] [ In reply to ]
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lovegoat wrote:
I usually do long distance triathlon - stuff. Im Euro-based and have done very few regular "flat" pavement IM's. Ive done a number of the various extreme ones (basically I figure the only difference is a bit more elevation on the bike, and typically last half of the run is on trails / up a mountain :D)

Im considering signing up for a 100 mile trail-race (around 7 000m / 23 000 ft of elevation), and I'm curios to if any other triathletes have any experience with this. The duration will be twice (or even three times) that of an IM, and (most importantly, I guess) "time on feet" will be all that more important given 100 miles is - well - all on foot.

Im especially interested in any training - advice:

- How much kan I keep cycling (I love cycling and will be doing a good deal of this)
- How long to you really need to go consistently in training (Im guessing not even the pro ultra guys regularly do 100k training-runs..)
- What training volume did you require to finish a 100-miler?

To give you some background, I've been into sports all my life - endurance-sports the last 15 years. Far from any super-high-level, but decently fit. I've run 5-6 marathons in my life. I did one "ultra" - a 63.3km once. That was pretty awfull, but pretty much due to the fact i ran out of calories waaaay to early (was supposed to be decent aid-stations for the event - but basiclaly only got water. That went south after around 50 km)

Any input appreciated!

I'd warn against too much cycling in lieu of "time on feet". A 100M event for us mortals is vastly different than 100km and the only way you get to experience the pounding on your body without doing the distance in one go is to do do long runs multiple days in a row. Cycling really isn't as much cross-training for ultrarunning as it is rest time. Yes, there are experienced pros that use cycling to cross-train but they are already at a running mileage / time on feet that is well beyond what you are likely to be racking up.
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Re: 100 Miles [lovegoat] [ In reply to ]
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I have this on my bucket list. Just to stay motivated I follow a couple Pros on Strava. If you have Strava, follow Zack Bitter and Jim Walmsley. Although Jim has been quiet lately, you can see his 100 mile race (+17000 climbing) on June 26, 2021 and see what he did in his build. Not recommending you repeat it obviously, but gives you an idea of what a Pro does.

http://www.sfuelsgolonger.com
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Re: 100 Miles [timr] [ In reply to ]
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Lots of good advice - thanks.

I also figure time on feet is crucial. But still thinking cycling can be a usefull contribution for aerobic capacity.

I´ve been following Jim W on strava yea - he does some crazy impressive volume! :) obviously not for me ;) Dont know what kind of milage my legs would handle - Ive been running 100k/week before and that was ok - but biggest problem is working around other life obligations :)

Will probably try to do a lot of «transport-running» - commuting and such. The race im looking at is trail though - -i guess that means I should do a lot of the long run stuff on similar terrain? Thats easily available to me - just that it itsn really on the way to / from work :)
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Re: 100 Miles [lovegoat] [ In reply to ]
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My plan was:[/url]
1 month of 50mpw
1 month of 60mpw
1 month of 70mpw
before the race

At the time I was averaging 40mpw and had finished two 50 milers and many upon many marys/50kms

I think that would be the minimum to physically have a good race. Mentally it is a whole different ballgame.

I got injured and never made my training levels. I DNF-ed. I came to realize my body's max was around 50mpw. I have not attempted and will not attempt another 100m.

I also had problems with the run 100 days straight. Injuries started at about 75 days. As long as I take 1 day off a week I am injury free. Understanding your body's limits is very important.

As for cross-training other than yoga and maybe swim for recovery I wouldn't count on anything helping.

I was almost thinking you could go for a 2am bike ride after a 30 mile training run day to train nights and exercising tired, but that would be too dangerous.


Swim - Bike - Run the rest is just clothing changes.
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Re: 100 Miles [lovegoat] [ In reply to ]
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Just a few general comments...

Time on feet is crucial but you can also do a 100 mile by training 50 to 70 miles per week. The key is how you structure your week. The long runs are the key. Do you like running marathons? Cuz that’ll be your Saturday run. OK, I’m being a bit facetious but most plans have your weekly mileage highly biased to the long run(s). Unless you really like running after a few weeks you face a psychological challenge of “oh joy, another 6 hour Saturday; luckily Sunday will only be 4”. Look at 100 mile training plans and ask “does this look like something I really want to commit to for the next 4+ months?” because 100 miles cannot be faked, the consistent training over time is vital.

Running as you know is only half of it; nutrition and pacing and preparation for the conditions is just as important. You have to practice these on the long runs and 50K+ events to figure out what works for you. Do long runs on trails after dark; run during really crappy weather; run in a snowstorm. A 100 mile is an adventure so have some in training.

Hiking...practice this. Trail running is about moving efficiently across varied terrain. Good trail runners can hike up a hill just as quickly as others run.

For most people a 100 mile is not a hard aerobic effort; it’s a very long steady state. As for cycling that can help with fitness but I mainly use it for recovery—it’s not a substitute for time on feet.

I’d highly recommend working up to the distance. Train for a 50 mile event first to practice nutrition and pacing and see how you feel after being out there running/hiking for 12+ hours. 50 milers are easy compared to 100.
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Re: 100 Miles [Ijustrun] [ In reply to ]
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Thanks - all sounds like good advice!

I figure getting around to The long runs will be important, and read a lot of folks prescribing back to back long runs.

Im going to do at least one 50mile run on trails in training, to see how That feels. I know my life will not allow for consistently running 6 + 4 hrs on sat / sundays, but last 3 months I will Get some long weekends.

The terrain is familiar enough - and i hike alot, so mostly worried on The «time on feet»- factor. So far only people who have gone under 24hrs in The 100 mile course im looking at, are top 20 UTMB-contenders etc. so will be looking at a long day.
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