UTA100 2026 – Brett Porter: Race Execution Plan

1. Race Overview

• UTA100: ~100km trail ultra with over 4100 metres elevation gain, multiple technical climbs/descents, long runnable firetrail, and significant time on feet. Weather and trail underfoot can vary; expect changing conditions.

2. Goal Strategy

• A Goal: Sub-19 hours stretch (if everything clicks)
• B Goal: 20 hours—realistic on current form and conditions
• C Goal: Finish <23 hours; valid, satisfying outcome for this course
• De-emphasise hard time splits; adapt to terrain and energy. Performance is maximised by wise pacing, smooth checkpoints, and nutrition/hydration discipline.

3. Pacing Approach

Effort-first guidance (not strict pace).

• First 30–40km: Keep climbs at RPE 5/10; flats/runnable at 5-6/10. Err on conservative; shake out legs, don’t chase others. Walk strong on steep pinch climbs.
• Mid-race (CP3 to CP6): Cap effort at 6/10 on climbs. Run flats/downhills as rhythm allows, but take care not to over-expend.
• Final third (~from CP5/6): Gradually allow effort to climb to 7/10 if you still have legs. Reserve any final push for final 10-15km.
• Descending: Stay relaxed; don't force speed if quads are tired.
• Monitor: Heart rate guidance is supportive, not mandatory; typical steady state in long runs was 132–137 bpm (max observed 183). Don’t chase HR as a target.
• Rule: Never go above “long run effort” before 50km, even if feeling fresh after taper.

4. Recent Long-Run Reference

• 26 Apr: 45.3km, 2522m+, 539min (longest), avg HR 150, max 183 (load: 599)
• 12 Apr: 41.0km, 2066m+, 459min, avg HR 132 (load: 500)
• 5 Apr: 45.0km, 1880m+, 477min, avg HR 136 (load: 518)
• 3 May: 25.8km, 1084m+, 254min, avg HR 137 (load: 277) These confirm strong ultra capacity; suggest RPE/effort caps aligned with “easy-to-steady” for first ~8 hours, with gradual build.

5. Section-by-Section Execution

• Start–CP1 (Medlow Gap, 16.6km): Settle in, avoid any surges; stay comfortable on early pinch climbs.
• CP1–CP2 (Foggy Knob, 24.1km): Hydrate, maintain nutrition, powerhike steep/technical bits.
• CP2–CP3 (Six Foot Track, 37.7km): Rhythm on runnable, save energy for mid-race hills.
• CP3–WP (Six Foot WP, 45.9km): Reassess legs; focus on nutrition/electrolytes if warm.
• WP–CP4 (Aquatic Centre, 56.4km): Use this as a mental reset; keep moving at steady sustainable effort.
• CP4–CP5 (Fairmont, 68.4km): Technical/mental low zone for many—keep fuelling, walk if needed.
• CP5–CP6 (QVH, 79.5km): Quads may fatigue here; prioritise good form on descents, save legs.
• CP6–Finish (101.5km): Last reserves; effort can rise here if all is well, push safely only if coherent.

6. Climbing/Descending Guidance

• Shorten stride, use arms on steeper grades; walk early rather than burning matches.
• Descend under full control—relaxed legs, eyes ahead, quads not braked excessively. If cramp risk, back off.

7. Fuelling Plan

• Aim: Start with 3 bottles tailwind, 1 empty, 2 stashed sachets.
• Early: One bottle tailwind + one gel/hr. Swap to water/electrolytes when sweet drinks get hard late.
• At CPs: Add real food as planned (chips, gels, banana bread, sandwiches, soup, etc). Continue fuelling each hour—set reminders. Be flexible if gut rebels.

8. Hydration Plan

• Start: Tailwind in bottles, water as needed. Add Koda electrolyte sticks in water after CP2 if heat is rising or sweat rate is high.
• Drink to thirst, but don’t wait to be thirsty, especially on drier, more exposed sections.
• If feeling bloated/sloshy: ease up for 20-30min, try oral rehydration solutions at next available CP.

9. Aid Station Strategy

• Avoid time-waste: Plan key food/fluid swaps, execute quickly. Time in checkpoint = time off feet.
• Use CPs for mechanical check: socks/cramp/gaiters/feet. Address hot spots/blisters early.
• Each major CP (especially WP, CP4, CP6): quick scan of energy/mental state—use as reset.

10. Recovery/Reset Checkpoints

• Take 1–3 minutes at WP, CP4, CP6 to do a conscious physical/mental reset.
• At first sign of trouble (blisters, GI, dizziness, confusion, pain): pause, problem-solve, don't ignore.

11. Mantras/Mental Cues

• “Effort, not pace.”
• “Run the leg you’re in.”
• “Strong, steady, finish proud.”
• “Reset at every checkpoint—start over.”
• "Finish this fucker!"

12. Troubleshooting

• Cramps: Ease up, hydrate, try small sips of electrolytes, stretch gently.
• GI Issues: Slow down, small sips only, switch to plain carbs or fluids. If severe/persistent, seek medic.
• Dehydration: Dry mouth/dark urine/dizziness—slow or stop, cool off, see event staff.
• Dizziness/chest pain/confusion: Safety first—stop, ask for event support, do not continue until cleared.
• High HR/low energy: Slow down, focus on fuelling. Reassess at next CP.

13. Weather Considerations

• If hot: up electrolyte intake, slow early pace further, prioritise cooling at CPs.
• If wet: mind footing on technical descents, keep socks/shoes dry where possible; slow on slick stairs/rock.