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The Final Stretch: How to Complete Your Ultra Marathon Preparation

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The weeks leading up to the Biggest Little Ultra ultra marathon are crucial, but they don't have to be overwhelming. Whether you're tackling your first ultra or returning as a seasoned veteran, these final preparation steps will help you arrive at the starting line confident, healthy, and ready to embrace the challenge ahead.


Taper Smart, Not Hard

Your heavy training days are behind you—resist the urge to squeeze in "just one more long run." The final 2-3 weeks should focus on maintaining fitness while allowing your body to recover and adapt from months of hard work.


Reduce volume, maintain intensity: Cut your weekly mileage by 25-40%, but keep some shorter, faster efforts to maintain body strength. The objective at this point is to keep your legs feeling fresh without adding fatigue.


Trust your training: Every mile you've logged has prepared your body for this moment. The fitness gains you're seeking won't come in these final weeks, but the recovery will pay dividends on race day.


Dial In Your Race Day Strategy

Practice your pacing: Ultra marathons are won and lost on pacing strategy. Plan to start conservatively—you should feel like you're holding back for the first third of the race. Use a heart rate monitor or pace bands, but listen to your body above all else.


Finalize your nutrition plan: Stick with foods and supplements you've tested during long training runs. Plan to consume 200-300 calories per hour after the first hour, mixing solid foods with gels or sports drinks. Prepare for taste fatigue by bringing variety.


Gear check: Lay out everything you'll wear and carry. Check for hot spots, chafing areas, and ensure your shoes have adequate tread left. If the weather forecast changes, have backup options ready, but avoid anything completely new. Currently, we are expecting warm but reasonable temperatures during the day and nice cool temperatures at night.


Master the Mental Game

Ultra marathons test your mind as much as your body. Develop strategies to handle the inevitable low points.


Break it down: Instead of thinking about the full distance, mentally divide the race into smaller, manageable segments. Focus on reaching the next aid station, completing the current loop, or simply taking the next 100 steps.


Prepare your mantras: Develop positive self-talk phrases for different situations. "Strong and steady," "This is temporary," or "I trained for this" can be powerful tools when motivation wanes.


Visualize success: Spend time imagining yourself crossing the finish line. Picture how it will feel, what you'll see, and who will be there. This mental rehearsal builds confidence and creates a powerful pull toward your goal.


Fine-Tune Your Logistics

Study the course: Know where aid stations are located, what they'll provide, and plan your drop bag contents accordingly. Understand the terrain changes, weather patterns, and any potential hazards.


Arrival planning: Get to the race location with time to spare. If you are coming from out of town, arrive a couple days early if possible to acclimate to altitude, weather, or time zone changes. Use this time for easy shakeout runs and course reconnaissance.


Support crew coordination: If you have crew or pacers, review the plan together. Make sure everyone knows their roles, timing, and backup plans. Clear communication prevents race day confusion.


Listen to Your Body

Address minor issues promptly: Small aches, tight spots, or signs of overreaching should be addressed immediately. A massage, extra sleep, or a day off is far better than ignoring warning signs.


Prioritize sleep: Quality rest is your secret weapon. Aim for 7-9 hours nightly, and don't stress if you sleep poorly the night before the race. Studies (below report) that it is the sleep you get 2-3 nights prior that matters most.


Stay healthy: Avoid crowds when possible, wash your hands frequently, and don't experiment with new foods or activities that might upset your system.


Embrace the Journey

Remember why you started this journey. Ultra marathons aren't just about covering distance—they're about discovering what you're capable of when things get difficult. Every runner and walker who toes that starting line has already accomplished something remarkable through months of dedicated training.


Trust yourself: You've put in the work. Your body knows how to cover the distance, and your mind is stronger than you realize.


Stay flexible: Race day rarely goes exactly as planned. Weather changes, stomach issues, or unexpected fatigue are part of the ultra experience. Adaptability and a positive attitude will carry you farther than any rigid plan.


Enjoy the experience: Ultra marathons offer unique opportunities to push your limits while enjoying incredible scenery, meeting like-minded people, and experiencing the incredible support of the ultra community. Don't let race goals overshadow the joy of the journey.


Race Week Checklist

  • Complete your final easy runs with a few short pickups

  • Finalize and pack all gear, including backup options

  • Confirm logistics: start time, parking, crew meeting points

  • Prepare drop bags with tested nutrition and gear

  • Get adequate sleep (especially 2-3 nights before)

  • Stay hydrated but avoid overdrinking

  • Eat familiar foods and avoid dietary experiments

  • Review your race plan one final time

  • Trust your preparation and embrace the adventure


The Bottom Line

You've already done the hard work. These final weeks are about arriving at the starting line healthy, confident, and excited for the challenge ahead. Every step of your training has prepared you for this moment. Now is the time to trust that preparation and let your body and mind work together to achieve something extraordinary.


The Biggest Little Ultra organizers will be cheering you on every step of the way. You belong at that starting line, and you have everything within you to reach that finish line. Trust your training, embrace the journey, and get ready for an unforgettable experience.


See you at the Sparks Marina!


Additional Resources and References


Training Plans and Guides


Nutrition and Hydration Science


Training Philosophy and Coaching


Scientific References

For those interested in the research behind ultra-endurance performance:

  • Costa, R.J.S., et al. (2019). "Nutritional considerations for single-stage ultra-marathon training and racing." Journal of the International Society of Sports Nutrition, 16(1), 50.

  • Wardenaar, F.C., et al. (2015). "Macronutrient intakes in 553 Dutch elite and sub-elite athletes." International Journal of Sport Nutrition and Exercise Metabolism, 25(5), 464-473.

  • Stellingwerff, T., & Cox, G.R. (2014). "Systematic review: Carbohydrate supplementation on exercise performance or capacity of varying durations." Applied Physiology, Nutrition, and Metabolism, 39(9), 998-1011.

 
 
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