Coach Caleb from Team Wicked Bonkproof had some awesome training suggestions for our 50 Mile, 50K, and 50 Mile relay runners and ruckers! You can purchase an official Highball to Thurmond Ultra or Relay training plan here. Links to the full clinic transcript and recording are on our website.

1. Train Your Gut.  If you’re new to fueling while running, aim for 100-200 calories per hour. By race day aim for 300-400 calories/hr.  We’ll have Hüma gels and a huge variety of real foods on course.  Vary your foods!  Gels, chews, drink mixes, real food, salty, sweet, crunchy, and smooth.  Get in the habit of eating before and after you run to replenish glycogen stores (ENERGY!) and help your muscles recover.  Make sure you take in fluids.  We’ll have Tailwind on course for fluids, electrolytes, and carbs!
   • Here’s a link to our Aid Station chart so you know what we’ll provide on course.
2. Consistency Is Key.  Find a training plan, check off the boxes.  But also remember not every workout has to be big!  Sure you’ll have some key LONG long runs, but not every run has to have 1000′ elevation gain or take place on the gnarliest trails.
3. Train Your Brain.  At some point in any ultra you’re going to get bored and you’re going to want to quit.  Run loops on some long runs!  You’ll have the opportunity to quit and the opportunity to teach yourself to keep going.  Same with running on the treadmill, with the added bonus that it can help you train through the winter.
4. Strength Train.  New to strength work?  You don’t have to throw around heavy weights in the gym.  You can do core, mini bands, and body weight work 2x/week.  TWB training plans build in strength work.  Again, the goal is consistency.  2-4x/week.
5. Vary Training Surfaces.  Road, trail, track, treadmill, & field turf!  This helps take some of the stress off your musculoskeletal system and challenges different muscles.  You can save the trail for your longer runs for specificity.
6. Climbing Is Important.  Review the 50K and 50 Mile elevation profiles.  This race has some climbs, some steep climbs, and some flat sections.  You can practice longer, 5-8% grade, 30 minute hill climbs on the treadmill if you live in a flat area.  You can also use it to practice power hiking steeper grades.  Use the stair climber!  If all else fails use parking garages or causeway bridges.

Race Day Reminders

• Review your 50K and 50 Mile Athlete Guide for answers to EVERYTHING.  They’ll update by Monday, Jan. 6, 2025.  Keep checking back; they’re living documents and may change slightly.
• Review your Relay Guide and Ruck Guide.
• Review your Aid Station chart above.  It lists food, drink, bathrooms, drop bags, and info. for spectators.  If you have any suggestions, email Megan at megan@triviumracing.com!
• This is a cupless race.  You’ll receive a cup at packet pickup.
• Tell your crew/spectators to use the GPS coordinates on the Aid Station chart!  Using Google Maps won’t work.
• We’ll open pacer registration soon and will send an email.
• You can add the 50K shuttle from Montgomery to the starting line at Hawks Nest and the post-race train ride after registering.  Instructions on how to do so can be found here.
• Trail shoes are probably the right choice, especially if it’s wet, but everyone is different.  Check the Aid Station chart and consider swapping shoes at some point to give your feet a break!
• Book your lodging sooner rather than later.  This is a rural destination.  Check our website for the host hotel and other suggestions.