Edmonton’s Priscilla Forgie is blazing a path in Canadian ultrarunning, and she or he’s primed for one of many greatest races of the yr—Western States 100-miler, set for June twenty ninth. Having completed as the highest Canadian in final yr’s race (eighth place general), Forgie is again, much more ready and able to deal with the course in Auburn, California. Her secret? Three particular methods that may profit any runner aiming to raise their efficiency.
Forgie has dominated quite a few races in recent times, with victories on the Squamish 50-mile and 50/50, a second-place end on the Canyons Endurance Run, and an general win (with a course document) on the Close to Loss of life Marathon. Right here’s how she’s getting ready for Western States 100 and how one can apply her strategies to your individual coaching.
Arrive early and acclimatize
“Final yr, I used to be advised I seemed higher on the 100K mark than at 50K! The elevation within the excessive nation kicked my butt, so I arrived a bit earlier this time round to regulate,” Forgie shares.
Altitude is usually a game-changer in endurance races. In case your race is at a better elevation than you’re used to, plan to reach a number of days and even weeks early if in any respect attainable, to present your physique time to acclimate. In case you’re unable to spend further days at altitude, be sure to include a lot of elevation achieve into your coaching runs and take into account practising respiration strategies to assist cut back respiratory fatigue.
Embrace the (scorching) discomfort
I knew final yr’s climate was an anomaly, so I spent much more time warmth coaching this time round—which means many uncomfortable tub and sauna classes!” Forgie explains.
Warmth is usually a formidable adversary in lengthy races. There are a selection of strategies to assist your physique modify to the warmth; take into account in search of the enter of an skilled coach or sports activities drugs skilled and ensure you are hydrating earlier than, throughout and after your coaching. Run throughout the hottest a part of the day, put on further layers to extend your physique temperature and use saunas or scorching baths to get your physique accustomed to increased warmth ranges. This helps enhance your physique’s capacity to chill itself and preserve efficiency within the warmth.
Dial in your vitamin
“This yr I’ve taken fueling much more significantly, specializing in getting my intestine used to how a lot it actually requires for the gap I’m embarking on and dialing in my vitamin and hydration,” Forgie notes.
Correct fueling and hydration are essential for endurance occasions, and getting sufficient energy might be notably difficult throughout heat races. Forgie recommends experimenting with various kinds of gas throughout your coaching to search out what works finest in your physique. Practise consuming and consuming on the run to coach your intestine to deal with the consumption with out discomfort.
Forgie will likely be paced at Western States 100 by Abbotsford, B.C.’s Jenny Quilty, who just lately took sixth place at Gorge Waterfalls 100K in 10:54:22, and ran to fourth on the extremely aggressive 2024 Black Canyon Extremely in mid-February. For extra details about Western States 100 or to take a look at outcomes subsequent weekend, head right here.
