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The end of year is near......

Well the end of the year is Apon us. A few big races left to focus on, before you can reset and recover to begin a new build for 2024! If you have races, events in the first quarter of 2024. Now is the time to build your ENDURANCE & STRENGTH. Building those long runs and maybe hitting in the gym. To then begin 2024 off a consistent block of training, from absorbing the load and the adaptations from the work you have put in from previous builds and races. Kicking your. Exciting for 2024 and beyond!!!

Welcome to Beve with Benn Episode 33 - Beer of choice? Crankshaft = Bentspoke

  • Training Talks

  • Weekly training review - Strava - Training Peaks

  • Upcoming Sessions

  • Upcoming Races - GNW Ultras

  • Running Experiences - 3 Day Bender in the Blue Mountains

  • Coaches Corner - UTK Course

  • Athletes Questions - Avoid Cramping


  • Jayne Fryer


  • Last week's training sessions (Strava)

  • Strava Leaderboard

  • Training Peaks - SNL Group


  • Next week's Sessions

  • Refer Training Peaks

  • Sunday Long Run - GNW - GNW Races


  • 28/10 Great North Walk Ultras

  • 11/11 Bouddi Coastal Run

  • 18/11 Mt Stromlo

  • 26/11 Central Coast Running Festival

  • 25/11 Alpine Challenge

  • 1/12 Coast 2 Kosci

  • 7/12 Ultra Trail Kosci


  • 17-18/2 Tarawera Ultra Marathon

  • 24/2 Snowy Mountains Ultra

  • 3/3 Runfest Port Macquarie

  • 9/3 Six Foot Track

  • 15/3 Australia Alpine Ascent

  • 22-24/3 SNL Blue Mountains Bender

  • 22-24/3 Buffalo Stampede

  • 23/3 Noosa Ultra Trail

  • 6/4 Jabulani Challenge

  • 7/4 Canberra Marathon

  • 7/4 Mt Solitary Ultra

  • 7/4 Hill 2 Harbour

  • 21/4 Newy Marathon

  • 16-18/5 UltraTrail Australia


  • Blue Mountains - 22nd March 2024 !!! (8 weeks from event)



  • Sunday Runs - All welcome (GNW Ultra's)



Cramping during hilly ultra trail races can be a common issue for many runners. To help prevent cramping and ensure a successful race, consider the following strategies:


  • Hammer Nutrition - Anti Fatigue Tablets

  • Crampfix

  • Salt Tablets

Proper Training:

  • Train specifically for the terrain and elevation changes you'll face in your ultra trail race. Include hill workouts and long runs on similar terrain in your training plan.

  • Hydration:

    • Maintain proper hydration throughout the race. Dehydration can increase the risk of cramping. Consume a balance of water and electrolyte-rich fluids, especially during long events.

  • Electrolyte Balance:

    • Ensure you have an adequate supply of electrolytes such as sodium, potassium, and magnesium. This can be through sports drinks, electrolyte tablets, or electrolyte-rich foods.

  • Nutrition:

    • Proper fueling is crucial. Consume a mix of carbohydrates and proteins during the race to sustain your energy levels and muscle function.

  • Pacing:

    • Pace yourself appropriately, especially on uphill sections. Pushing too hard can lead to fatigue and cramping. Maintain a sustainable effort level.

  • Stretch and Warm-Up:

    • Before the race and during aid station stops, take a moment to stretch your muscles gently. This can help prevent muscle tightness and cramping.

  • Footwear and Gear:

    • Ensure that your shoes fit well and provide proper support for the terrain. Ill-fitting footwear can lead to discomfort and cramping.

  • Mind Your Form:

    • Maintain good running form. Overstriding or poor posture can lead to muscle fatigue and cramping. Focus on efficient and relaxed running.

  • Trail Conditions:

    • Be aware of the trail conditions and be prepared for any obstacles, like rocks, tree roots, or uneven terrain that can increase the risk of tripping and straining muscles.

  • Rest and Recovery:

    • Plan rest breaks during the race, especially in longer ultras. These breaks can help prevent overexertion and muscle fatigue.

  • Massage and Self-Care:

    • Consider using foam rollers or massage sticks during aid station stops to alleviate muscle tightness. This can help reduce the risk of cramping.

  • Cooling:

    • In hot conditions, consider cooling strategies like ice bandanas or sponging to keep your core body temperature down, which can reduce the risk of cramps.

  • Mental Preparation:

    • Mental fatigue can lead to physical fatigue and cramping. Prepare yourself mentally for the challenges of the race. Stay positive and focused.

  • Practice and Race Experience:

    • Participate in shorter trail races or training runs to gain experience in challenging trail conditions and test your nutrition and pacing strategies.

  • Seek Professional Guidance:

    • If cramping is a persistent issue, consult with a sports physician or physical therapist. They can provide specific advice and may recommend dietary changes or supplements.

  • Adapt and Learn:

    • Each race is a learning experience. Take notes on what works and what doesn't during your races and adjust your strategy accordingly.

Remember that cramping can sometimes occur despite your best efforts, especially in long and challenging ultra trail races. It's essential to adapt, learn from your experiences, and continually fine-tune your strategy to minimize the risk of cramping and improve your performance.

Thanks for joining me @ Beve with Benn. Stay tuned for updates. Post your questions and updates on racing

Stroke No Limits Coaching - stick to the mantra of my 3 D’s #desire #determination #discipline


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