The document provides a race strategy and support plan for a 100km ultra marathon. The key points are: 1) The runner's race goals are to have fun, help others, embrace the experience, and have legs at the end without running away from pain. 2) The support crew will help the runner at checkpoints by assessing needs, providing nutrition/clothing, and getting them out quickly to minimize stoppage times. 3) Detailed nutrition, clothing, and checkpoint strategies are outlined to keep the runner fueled, prevent injury or illness, and maintain a positive mindset throughout the long race.

1. UTA 100km
Race Strategy
2023

3. Race Goal
 Having fun and smile
 Help those around me
 Embrace the experience
 Don’t run away from pain cave
 Nice controlled run (not to start to fast)
 Be positive when needing to troubleshoot
 Calm mindset at checkpoints
 Minimise the stoppages – slowest km’s will influence my overall time
 Hike breaks on the uphills (mixing up stride patters)
 Have legs at the end

4. Support Crew – Checkpoint Strategy

5. Support Crew – General Notes
 Thank you so much for being a part of my support crew. Your presence has made this race significantly easier
for me.
 There's no need to ask me about any pain or discomfort.
 During my time on the trails, my thoughts are all I have. Therefore, it's crucial that I don't allow any negative
thoughts to take root and linger with me for hours. In other words, I know I'll be experiencing a lot of pain,
and I don't need any reminders of that fact.
 Please keep an eye on the distinction between my usual lows or moments of suffering and any legitimate
concerns about my well-being. I understand that you'll be able to think more objectively than I will in these
situations.
 Considering the length of this distance, there will be a multitude of factors to consider, such as weather
conditions, nutrition, pain levels, and mindset. Therefore, we'll need to be prepared to troubleshoot and find
ways to keep me going and motivated throughout the journey.

6. Support Crew – General Notes
 Assess me as I approach.
As you monitor how the race is going for me, please observe whether my eyes appear bright, if I seem focused, and whether I appear calm or stressed. Additionally, take note of whether I look
like I'm in pain. When it comes to food, if I'm feeling clear-headed, I'll typically eat straight away and quickly assess what to take with me. On the other hand, if I'm struggling to eat, it will take
me longer to find something I want, and I may only pick at it. In such cases, I might need prompting to eat and suggestions on what food to take with me.
Please refill any bottles and remove any rubbish from my pockets. Check if any of my clothes, hats, or gloves are wet, and if you have spares, suggest swapping them for dry ones. Assess how
much food and drink I'm carrying and not consuming and make suggestions on carrying less or more, as needed.
 Shoes and Socks
If I feel like swapping my shoes or socks, I'll let you know. However, please try not to ask me about it at every checkpoint if it's not on my mind. My feet will likely be in pain, but I'll manage it,
and I don't need constant reminders.
 Nighttime running
As we head into nighttime, it's essential that I stay warm, so please make sure to add an extra layer of clothing on me based on the conditions, particularly if my pace starts to slow down.
Examples of such clothing could include a jacket, arm warmers, fleece, or thermal wear.
Check headlamp battery and swap out if needed
 Option 1: Fleece jacket
 Option 2: Thermal top & Shirt
 Option 3: Thermal top & Shirt & Wind Jacket

7. Support Crew – Roles
Megan (crew captain)
 Thinking, organising, and planning
 Minimise stoppage times (get me out of checkpoints as quick as possible)
 Remove trash from vest
 Questions to ask: “What do you want at the next aid station”?
 Checking on caloric consumption – staying firm with me as I might loose appetite, but I need calories
 Be my sense of direction within aid stations (entry points and exit points)
 I’ll let you judge if the kids will be at the finish line
Dad (support and motivation)
 Positive words of encouragement will really go a long way (help with motivation)
 You don’t need to ask me if I’m in pain or if anything hurts
 Apply sunscreen (wet cloth to clean skin and dry towel to dry skin, apply sunscreen)
 Help swap shirt, socks, shoes (only if required)

8. Support Crew - Rules
Locations:
Runners may only receive support crew assistance at the designated checkpoints. Support crew can assist runners within 200m either side of the Checkpoint location.
We ask that crew follow the instructions of volunteers and event crew to respect other runners and crews trying to assist in the same area.
Outside of these checkpoints, support crew cannot assist their runner in any form other than with verbal assistance (aka cheering). This includes but is not limited to
nutrition and hydration support, passing of any items including food and gear, and any form of pacing (outside of those dedicated pacers).
Rules:
 The runner is responsible for the actions of their support crew. Support crews must comply with all instructions from event staff, road marshals and officials. The
runner may be penalised or disqualified for actions or breaches of the rules by their support crew.
 Support crews must obey all road rules and drive within the speed limits. Please ensure that support crew get sufficient rest and are not tired when driving.
 Support crews must not eat the runner food provided at checkpoints (runners only).
 Outside assistance is only permitted at the designated Checkpoints. Runners must not receive outside assistance at any other points on course. Assistance from
event staff is fine.
 Support crews and spectators are not permitted to run with runners or as pace runners, other than those designated pacers as per the pacer rules.
 Support crews are not allowed to enter the event course to collect runners.
 The event organisers are not responsible for the safety or whereabouts of support crew

9. Checkpoint - Checking in and out
On arrival, please follow the directions of course marshals and signs to ensure you pass through the
entry and exit timing zones.
There are timing zones at the exit of all checkpoints. Ensure you do not miss these exit timing zones,
especially if you have been out of the main checkpoint area prior to continuing.

10. Support Crew – Bag
Phone
Gloves
Caffeine Gum
Headlamp
Spare Flask(s)
Rain Jacket
Rubbish
Cliff Block (Open)
Nutrition
Food Items
Wind Jacket
Spare Flask(s)

11. Event
Schedule

12. Parking
Restrictions

13. Support
Crew

14. Support
Crew

15. Spectators

16. How to
follow the
race

17. Course
Timings

18. Nutrition Strategy
• When I can’t eat anything or have any more gels, the plan is to go liquid carbs.
• Can try and eat more at aid stations to get more carbs
• If I can’t stomach anything - Double my Tail Wind per 500ml and extra ginger beer

19. Checkpoint Running Splits

20. Nutrition: Start to CP3
Special Notes:
 Need to Check weather to confirm conditions
 Decide on hat or beanie
 Decide on leg warmers or shorts
 Decide on short sleeve with arm warmers or long shirt

21. Nutrition: CP3 to CP4
Special Notes:
 Quick stop with 1 bottle change
 May want to swap out hat for beanie
 6 x 500ml Flask remove from bag
 Put sunscreen on

22. Nutrition: CP4 to CP5
Special Notes:
 Put sunscreen on
 Check Weather & Clothing
 Option: Change Shirt
 Option: Change Socks
 Option: Change Shoes
 Need to have headlamp (pending time)
 1 x Headlamp in pocket
 Additional layers going into night (need to keep warm)
 Option 1: Fleece jacket
 Option 2: Thermal top & Shirt
 Option 3: Thermal top & Shirt & Wind Jacket

23. Nutrition: CP5 to CP6
Special Notes:
 Change buff
 Check Weather & Clothing
 Need to have headlamp (pending time)
 1 x Headlamp in pocket
 Additional layers going into night (need to keep warm)
 Option 1: Fleece jacket
 Option 2: Thermal top & Shirt
 Option 3: Thermal top & Shirt & Wind Jacket

24. Nutrition: CP6 to Finish
Special Notes:
 Change buff
 Check phone battery (if low swap phones)
 Confirm weather & clothing
 Need to have headlamp (pending time)
 1 x Headlamp in pocket
 1 x Headlamp in back pack (move to side pocket)
 Additional layers going into night (need to keep warm)
 Option 1: Fleece jacket
 Option 2: Thermal top & Shirt
 Option 3: Thermal top & Shirt & Wind Jacket
 Option: Change Shirt
 Option: Change Socks
 Option: Change Shoes

25. Race
Checklist

26. Mandatory Gear Checklist
Item Pack Race Morning
1 x Thermal Long Sleeve Top
1 x Waterproof Jacket (Patagonia)
1 x Waterproof Jacket (Salomon)
1 x Thermal Base Layer long sleeve pants
1 x Balaclava in zip log bag
1 x Full fingered thermal gloves
1 x Full fingered thermal gloves (backup)
1 x Mobile Phone
1 x Compass (watch)
1 x Whistle
1 x Emergency space blanket
3 x Food portions `
6 x Band-Aids
1 x 2.5cm by 5m strapping tape
1 x Compression bandage – minimum 10cm
1 x Zip Lock Bag for personal rubbish
1 x High Visibility Vest
Ability to carry 2L of Fluid
Topographic Map of the area
2 x Headtorch
1 x Fleece top
1 x Fleet top (other brand)
1 x Waterproof pants

27. Essentials Checklist
Item Pack Race Morning
Clothes for 7 days
Toothbrush
Deodorant
Towels
First aid kit
Photo ID
Load Course Map on Watch and Phone
Watch Charger
Headlamp charger
Phone charger `
Powerbank charger
Headphone charger
Whoop charger
Amino Acids
Vitamins
Medication (Panadol / codeine)
First aid kit
Water Bottle
Go-pro and charger
Theragun
Foot roller
Trigger point ball & handball
Stretch Band
Ziplock bags

28. Pre-Race Checklist
Item Pack Race Morning
Watch (charged)
2 x Phone (charged)
2 x Race headlamp (charged)
2 x Battery Bank (charged)
2 x Crew Headlamp (charged)
2 x Trail Shoes
1 x Running poles
2 x Running Race Packs
1 x Naked Belt
1 x Race Belt
1 x Scissors
1 x Pole gloves
Head buff(s)
Sunscreen
Chafe Cream
Race short(s)
Race compression shorts
Race shirt(s)
Race sock(s)
Gaiters `
Compression calves
Arm warmers
2 L water Bladder x 2
8 x 500ml soft flasks
Warm clothes for finish line
Scissors
Sunglasses
Blister guard
Hat
Mandatory gear packed
Timing tag for backpack
Race number
Waterproof map case for each leg
Ziplock bags

29. Nutrition Checklist
Item Pack Race Morning
Precision Hydration (1500)
Precision Hydration (1000)
Caffeine Gum
PREPD Hydration – Preload
PREPD Hydration – Recover
Amino Acids
Coke in small cans
Ginger beer
Tailwind – Naked
Tailwind – Berry
Gels
Cliff Blocks
Rice Cakes
Potatoes
Salty Sweet Potatoes
Bananas
Chewing gum `
Cucumbers
Watermelon
Honey Sandwiches

30. Race Morning Checklist
Item Pack Race Morning
Precision Hydration (1500)
2 x Coffee
Bananna
White bread with honey
Shower
Brush teeth
Roller
Theragun
Stretch
Glute Warm Up
Feet strapping
Race shorts
Race top
Arm warmers
Race gloves
Gaiters `
Trail Shoes (speedgoat 5)
Chafe Cream
Buff x 1
Race hat
Race belt with race number
Watch & Whoop
Mobile Phone
Ziplog bag of drugs
Tell family thank you and I love you