Capes 2022 Training

 Capes 87 Training - 2022

Nutrition

• Carb loading for 2 nights before the event, worked well at Fredericton and Mabou.
• Eat often and early, start with every 30 minutes.
• Baby muffins and baby foods are pretty easy to digest: No issues at Capes or Fundy Circuit.
• Stay away from Apple, Cinnamon, Chia
• "Dry" foods, like muffins, can require more liquids as the race goes on - eat these at the aid stations, where you can refill your water, or gradually transition from "dry" to wetter foods as the race goes on.
• Simpler carbs the hotter the weather.
• Coca Cola
• Try Red Bull in training

Feet

• For 3 weeks prior to race day, I moisturized my feet every night, and also soaked them in water and got rid of major callouses
• No problems with blisters during Mabou
• Slight pain on big toe
• Did not need to "tape" feet
• Used Topo running shoes
• Plenty of room for the toes to splay, no issues other that it was a "minimalist" shoe and my arch was tied by the 85km mark. 
• Purchased Altra running shoes - a bit more sturdy outsole
• Changed socks 4x during the race, water wicking socks might be better suited, especially since there was minimal wet feet.

Training

• Peaked at 70km/week for 2 back to back weeks - this was good for 87km race
• White Rock Wednesdays helps with most hills
• Need to practice something more steep, for steep mountain
• Long runs or B2B long runs 
• Fundy Circuit was good mentally and physically (more technical than Mabou)
• Back to back long runs
• 21 + 21
• 34 + 17
• 50km weekends was sufficient for Capes 87km, need to up to ~70 or 80 for 100 mile
• Running in heat was tough during training but paid dividends.
• Should add some speedwork, once per week - felt fitness drop a little over the summer.

Failure Points

• Aid station efficiency
• Steep climbs
• Got slightly behind one hydration and fuel