HOW TO GO (VERY) LONG

Ultra athlete and Brutal Triathlon organiser Claire Smith on a safe extreme-tri transition…

SWIM

Some athletes really struggle with eating solid food while swimming long distances, so find something that works for you before the event. That might mean liquid calories from sports drinks or meal replacement shakes. Or you might find that bananas or flapjack works well.

BIKE

Whether you’re doing a double iron distance or a deca, the bike section’s going to be long. This means that you need to be as comfortable as possible. Most ultraendurance athletes split their time between a time-trial and road bike. Or they spend the whole bike section on a road bike, but with an aero set-up. Choose what works for you.

RUN

Ultra requires more walking during the run section. But that doesn’t mean you have to lose too much speed. Fall into a run/walk routine from the start, but ensure you’re regimented and stick to it for as long as possible.

GEAR

Ensure that you have a pair of trainers that are a size up from your normal ones, as your feet will swell. Also, take some old running shoes that you don’t mind cutting up to accommodate swollen toes and blisters. And be aware of your core temperature fluctuating when you become sleep deprived. Make sure you have plenty of spare layers to throw on if needed.

NUTRITION

Most competitors ditch the gels and eat normal food, but you’ll still need your electrolytes, especially if racing in the heat. Otherwise, porridge, fruit, sandwiches, jacket potatoes, pies and even chips are perfect fuel that’ll keep you moving without causing stomach problems.