How to Train for 100+ Milers
Introducing 100+
100+ is a deep dive into what it takes to run and prepare for 100+ mile races by Ryan Ramsby.
Training, Gear, Nutrition, Logistics/Planning, and more.
Anytime you hit register on UltraSignup it takes motivation.
When you hit register and it’s for a 200+ mile race, it takes more.
It’s really what comes between registering and the start line that takes these distances to the next level.
When I started training for the Cocodona 250 last January, I had no clue what I needed to do.
Was it twice the volume of my typical 100 mile training?
Was it three times?
It couldn’t be… there is no way that would be sustainable.
Where do I start?
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Step 1: Segment and Categorize.
How do I take something so outrages and make it comprehendible?
I started with breaking down my strengths and weaknesses and putting all of my potential concerns into a bucket.
Do I focus on improving my weaknesses or leveling up my strengths?
I needed to determine the things I need to be doing to reduce the amount of concerns in the bucket?
Those concerns…
How will my body respond after 100 miles?
How will I handle sleep deprivation?
How much will I sleep?
Will my feet become a blistered mess?
Did I pack the right gear?
Did I choose the right gear?
Am I mentally prepared for what’s to come?
Step 2: Take action as many times per day as possible.
With 3 young boys and a full time job, time is a limited resource.
Priority one is being a present dad and husband, focus two is traversing 200+ miles for nothing more than self exploration.
This means every “free” waking minute needs to be committed to training and preparing.
In a race like Cocodona (and now Tahoe), I’m going to be moving at all times of day and night for multiple days. Which means there is no specific optimal time to be training. It’s all optimal.
I typically get my base miles in at 5:30AM
I got a standing desk to get more time on feet while at the office
I walk 3-4 miles at sub 15min pace at lunch to work on efficiency
I eat cleaner by packing my lunch
I use the boys as live human weights and do squats and throw them in the air to build core and arm strength
Once their down for bed, I might double and do hill repeats for an hour in my back yard with a fully weighted vest and work on pole technique
I jump in the sauna I got off Temu for $96 for 20 minutes and watch Wes Plate YouTube videos to study the course.
As insignificant as some of it may seem it all adds up.
Step 3: Fall in love with the process.
Training for 100 miles is hard, training for 200+ miles is well… even harder.
You have to love the 4:45am alarm.
You have to love the feeling of aching muscles as you roll out of the bed in the morning.
You have to love long days on the trail with friends, but also alone.
You have to love the rain, wind, snow, heat, cold, dark. You have to love the uncomfortable and inconvenient.
You have to love gear selection.
You have to love logistical planning. You have to love day dreaming.
There are some things I will change from my Cocodona training as I prepare for Tahoe.
But one thing remains: these are all pieces of the process, and you have to love it.
