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Whether you are looking to complete or compete in your next trail running race you are in the right place. We recently joined Leitrim man, international ultra runner, and HOKA racer Ricki Wynne for a run around some trails. On the run, we discussed some of the things that he does every training block in order to nail his next race.
Giveaway closes Sunday 29th October 2023
Not all races are the same
I’m a big believer in picking and choosing races very specifically. You cannot “peak” for every race so at the start of the year I focus on three main races. Once I pick those races I start my training block which usually consists of 16-18 weeks of training where I build fitness and speed specific to each race. Not all races are the same so you need to adjust your training accordingly.
I pay very close attention to my body
Recovery is tricky when you have a full-time construction job like mine but the key thing to focus on are good food and good sleep. I eat a good diet consisting of carbohydrates, protein and fibre. I get good sleep. This plays a huge role in recovery so I aim to get 7/8 hours most nights.
I am tired a lot of the time because of work and training. I have to pay very close attention to my body and if I need to adjust a workout or adapt a session during the week I do so. My top tip is, Don’t be afraid to tinker with the training plan to get the most out of yourself.
Prepared for race day
Recces are very important and play a key role in performance on race day. If you know the course well you will feel more mentally prepared on race day.
When you know the course you will know where to push hard, when to ease off, and when to take on nutrition. Leave no stone unturned is what I like to say!
A great way to maintain fitness and recover
I spend some time on the bike after big races just to give my body a break from all the pounding that running puts on the body. I like to keep the intensity low and just try to enjoy it and maybe even enjoy a coffee stop along the way. I find it a great way to maintain fitness and recover while having a very low injury risk.
I don’t count calories
How much I eat depends on how hard I’m training! I don’t count calories so I basically just eat by feel. If I feel I need more protein or carbs I just add them in. I don’t obsess too much about food but I try to keep the diet as clean and healthy as possible and being a vegan it’s pretty easy to do that.
A bagel with peanut butter, banana and jam
During training, I will usually carry 500ml of water with an electrolyte tablet and maybe have a gel or two depending on the distance I’m running that day. I don’t always carry food on the run but the closer I get to a race the more I try to train my body to get used to taking on calories, especially on the longer harder workouts. On race day I will keep it simple and just eat what I normally eat, that way there are no surprises. It’s usually a bagel with peanut butter, banana and jam. Can’t beat it!
Run faster and smoother
My pro tip to nail your next race is this: If you race abroad the races usually have a nutrition sponsor so I like to find out that information and stock up on that brand. That way I can train with it but come race day I don’t need to carry all my nutrition for the race because the aid stations will be fully loaded with it! This saves you from carrying so much extra weight around the course and you will be able to run faster and smoother with a lighter pack/vest.
Just sign up!
If you have had an action-packed trail running season already you may now be enjoying some welcome time off before getting started with winter training. If that is the case we would highly encourage you to pick an event on the calendar and sign up. A date on the calendar is the first step to nail your next race! So don’t hesitate, here are some of our favourites for you to consider.
