SKATE TIP OF THE WEEK
Presented by Bont Skates
Inline secrets from the world's top skaters and coaches

This week's tip:

How to Prepare for an Ultra-marathon

By Francisco Ramirez
Aug. 31, 2007

Like a lot of skaters, I used to think ultra-marathons were for crazies. I couldn't understand why anyone in their right mind would submit to these ordeals: battling exhaustion, fatigue, dehydration, muscle cramps, sore feet and the elements for three-plus hours.

Nonetheless, I tried a few (the New York 100K and the Athens to Atlanta Road Skate). And what can I say ... I hated them. They were just too darn long!

But I didn't quit. And in 2001, I again signed up for the New York 100K.

I'm glad I did. It was a revelation. At some point during those 19 laps around Prospect Park, I came to understand why skaters return year after year to these kinds of events.

They're special.

For one thing, ultra-marathons test an athlete's limits much more than regular 42K skate marathons.

For another, they bring out the best in skaters, encouraging a camaraderie that you won't usually find at a 42K event. Out on the racecourse of an ultra-marathon, skaters can regularly be heard offering encouragement to each other. "Don't quit now," someone in your paceline will tell you when your muscles cramp. Then, ten minutes later, you'll be telling that skater the same thing.

In the end, a wonderful thing happens. The race becomes more about going the distance with your new friends than beating the competition to the finish line.

By this point, you probably guessed it: These days I'm a big fan of ultra-marathons ... not to mention, the organizer of the New York 100K. (Register now!)

As a coach, I'm often asked about how to train for ultra-marathons. Here are the basics:

1.) Pre-hydrate.

Drink lots of fluids in the weeks before the race. This will ensure you arrive at the starting line fully hydrated, which will make it easier to stave off dehydration during the race. Sure, you will be drinking fluids on the racecourse. But even so, keeping properly hydrated won't be easy.

2.) Banana-rama.

Fortify yourself with potassium, starting three or four weeks before the event. This will help fend off muscle cramps, which often arise during ultra-marathons. You can get your potassium by taking supplements or eating lots of bananas or other foods rich in this mineral, such as potatoes, beet greens, cantaloupes and beans.

3.) Carbo load.

Contrary to popular belief, carbo loading (eating foods high in carbohydrates, like pasta) is not just a good night-before ritual. It's something you should do for at least a week before the race. What you eat the day before doesn't matter much. Just don't try that weird ethnic dish. That could be a recipe for disaster.

4.) Choose your race food.

I use Powerbar Gels during races, but not all skaters like them. To figure out what works best for you, test various foods (energy bars, Gu, Pop Tarts, etc.) during long workouts. If they make you feel strong, you've got a winner.

5.) Skate long.

Skate 70 percent or more of your race distance at least five times before your event. If you are skating the New York 100K, skate at least 70K; if you are skating the full 87-mile distance at a2a, skate at least 69.9 miles. Just don't overdo it. Skating the distance more than twice a week could easily wear you out.

6.) Skate for a long time.

At least three times before your event, skate continuously for as long as you expect it will take to complete your event. If you expect to finish in four hours, then skate for that long without stopping. You don't have to skate hard. Just continuously. The object is to see how well you hold up. Be sure to bring a filled Camelbak or some water bottles to avoid dehydration. (You can also use these long training skates to experiment with race food.)

7.) Dial in the time zone.

If most of your practice (like mine) is done at night, force yourself to do some early morning interval training occasionally. This will get your body ready for the early start that is standard for ultra-marathons (and most regular marathons, for that matter.)

8.) Crank it up.

Incorporate speed workouts into your routine. (Read Gypsy Tidwell's speed workout tips.). Do at least one of these a week. If you train five days a week, do two.

9.) Build slowly.

Increase your training gradually. Don't jump from two days of easy training one week to five days of hard training the next. It will wipe you out. Instead, increase your load gradually. If you are currently training two days a week, go to one day on, one day off. After a week, see how you feel. If you feel tired, take two days off and start again. Remember: resting is just as — if not more — important than training. (Check back next week to learn how to use a heart-rate monitor to avoid over-training.)

10.) Pound the hills.

Hills are part of every ultra-marathon. So you'll need to be ready. Find a nice hill and train on it at least once a week. A good hill workout involves climbing the hill and descending at least 10 times in a row.

11.) Soak up the rest.

Arrive at the race well rested. This means soaking up as much sleep and relaxation in the weeks before the event as possible. Anxiety may keep you awake on the night before the race. But if you've been getting plenty of rest, you'll be fine.

12.) Equipment check.

A long race has a way of finding loose parts. So give your skates a thorough going over before your event. Tighten the bolts on your frame. Make sure your axles are secure. And be ready with a set of rain wheels and bearings in case the weather turns wet.

Now you're ready to have an experience of a lifetime. Just remember two more things: skate safe and have fun!

...

Francisco Ramirez is a speed skater and coach based in Roselle Park, NJ. He started skating in his native Colombia on quads and won a junior national championship, on inlines, in 1995. A week later, he immigrated to the United States, where he opened his first of several small businesses. He has been a member of the High Gear, Unity and Canariam speed teams. Currently, he manages K2-Empire Speed and coaches Excel Speed, an indoor team based in Hackettown, NJ. Last year, he finished ninth in both the New York 100K and a2a. He is a regular contributor to the Inline Planet.

• New York 100K
• a2a

Related reading:

• Skate Tip of the Week Archive
• Beginners Guide to Outdoor Racing
• Beginners Guide to Inline Skating