Ready for ultras?

Sylvia Nordskar knows well what it means to be outdoors for a long time: with a background in orienteering and cross-country skiing, she has over the years established herself as one of Norway's leading cross-country and ultrarunners, with strong results both at home and internationally.

But for Sylvia, long runs are about more than kilometers and results. It is the nature experiences and the joy of being out in the mountains, forests and fields that have made her choose the long distances. Ahead of Tyin Filefjell Extreme, we have therefore asked Sylvia about the advice she believes is most important when an ultra race is approaching. How should you train in the last few weeks? How hard should you start? When should you start eating – and what do you do when your body and mind start to protest?

What is the most important thing a runner can do in the last couple of weeks before an ultra race?

– The most important thing is to rely on the training you have already done and build up surplus. Don't try to catch up on missed sessions, and avoid making big changes to training, equipment or nutrition in recent weeks, says Sylvia.

As an exerciser, she herself used to do her last long, race-specific session around 10–14 days before the competition. She then tapered off, usually having no training or just a very short run the last two–three days.

As a professional runner, she does it a little differently. The last specific long run usually comes about ten days before the race, followed by a more progressive taper with some short intervals to keep her legs fresh.

– The most important thing is that the training in the last week gives energy and confidence – not restlessness or uncertainty.

How should one think about the disposition of forces?

Here, Sylvia is clear that it pays to hold back from the start.

– Open at a speed that feels like you could hold it for hours. If your breathing feels like an interval workout right from the start, it's going too fast.

It can be harder than it sounds. With healthy legs, a race number on your chest and a good atmosphere around you, it's easy to get carried away.

– In an ultra race, you almost always pay for starting too hard. It is much better to have the strength to increase towards the end than to use up the excess early, says Sylvia.

She also recommends being aware of steep slopes from the start of the race. Walking can be part of the plan – not a sign that your strength is already used up.

– On steep slopes, it can be smart to go purposefully from the start. It's not a defeat – it's good planning.

When should you start eating and drinking?

Don't wait for your body to tell you it needs energy, Sylvia advises.

– Start early and refuel regularly, even if you don't feel hungry. If you wait until your energy is gone, it can be difficult to regain it.

She recommends making a simple plan before you start: What are you going to eat and drink, approximately when you are going to do it – and where are the drinking stations on the trail?

For many, 50–90 grams of carbohydrate per hour will be a good target for an ultra-race, but Sylvia emphasizes that the amount must be something your stomach is used to. The same applies to fluids. The need varies with temperature, intensity and how much you sweat, among other things.

– Drink regularly and adjust the amount to the conditions rather than following a fixed number. And don't forget to hydrate well the day before and before the start.

The most important thing is to have tried the plan beforehand. Food, sports drinks and gels should be tested during training.

– Race day is not the day to experiment with new products or significantly larger quantities than your stomach is used to.

What should you consider when it comes to equipment and clothing?

In the mountains, conditions can change quickly, and Sylvia recommends having the most important equipment readily available.

– Always have a light wind or rain jacket readily available. If I'm only going to wear it for a short time, I like to wear it over my running vest so it's quick to put on and take off.

A scarf and gloves are also among the small items she believes should fit in her backpack. They weigh little but can make a big difference when the temperature drops or the wind picks up.

When it comes to shoes and socks, the advice is to choose the tried and tested over the new and tempting.

– Run in shoes and socks that you know and trust. It is far more important than wearing a new pair of “super shoes” that can cause blisters or make you run less relaxed.

And even if the weather forecast looks promising before the start, you should be prepared that conditions may change along the way. Sylvia therefore recommends checking both the weather forecast and the list of mandatory equipment well in advance.

What do you do when you face a really tough period?

During a long day, there may be periods when both body and mind start to protest. Then Sylvia tries to make the task in front of her smaller.

– When the going gets tough, I break the race down into small, manageable goals. Instead of thinking ten kilometers ahead, I can focus on the next two kilometers, the next water station, or just the next hill.

It might also be smart to adjust your pace for a while. Alternate between brisk walking and leisurely running, get some nutrition, and let your body recover a bit.

And perhaps most importantly: Don't decide what the rest of the day will be like while you're in the middle of a difficult period.

– Tough times are almost always temporary. Don't jump to conclusions about the rest of your race when you're at a low point.

Sylvia's advice is to stick to the basics: eat, drink, and keep steady progress.

– Have faith that the feeling can change.

What is the most common mistake people make at ultras?

Two mistakes are particularly common, according to Sylvia: You open too quickly – and wait too long to refill with food and drinks.

– When your body feels great at the start, it's easy to run faster than planned. But in ultras it's about being patient and smart.

At the same time, she believes it is easy to make ultrarunning more complicated than it needs to be.

– Run more calmly than on shorter distances, replenish your energy regularly and be prepared to solve small challenges along the way.

If you were to give just one piece of advice to someone who is going to run their first ultra at Tyin Filefjell?

– Be patient and enjoy the experience!

As the race approaches, it's no longer time to try to catch up on what you wish you had done differently in your training. Sylvia recommends instead spending the last few days doing light and short sessions, building up your stamina and becoming confident in both your equipment and nutrition.

And when the starting gun goes off, she reminds us that the first ultra is about much more than the finishing time.

– Running your first ultra in the beautiful nature of Tyin Filefjell is a great experience in itself. Look up along the way, take in your surroundings – and be proud of the challenge you have taken on.