Bondi to Manly 80km Ultra 2024 TIPS (for Solo and Relay runners)

[@SotaMaehara]

00:00 - Introduction 00:32 - How hard is Bondi to Manly? 01:15 - How you train depends on your goal 01:55 - Focus on the BIG GAINS 05:05 - Download the course GPX file 05:50 - Do you need a headlamp? 06:30 - Is strength training important? 07:33 - Is hill training important? 08:41 - Standing a lot is part of training 09:40 - Training should be individualised 10:50 - Threshold training 11:25 - Turn auto-Lap off on your watch 12:20 - Don’t pause your watch during the race 12:38 - Drop bag at halfway checkpoint 13:35 - Should you switch shoes at halfway? 14:02 - The biggest game-changing gear 14:55 - What is palate fatigue? 15:40 - What marathon split on race day? 16:40 - How to prepare for a tough race 17:43 - The KEY to pacing the race well 18:34 - Spit Bridge opening times 19:32 - What is a redirection point? 20:16 - Recovery is ESSENTIAL 20:43 - COURSE WALKTHROUGH 24:53 - Final remarks

[@Midlifesports]

Thanks for putting this together. Very helpful, a back of the packer, building to my first 100km race after 3x50km races and a 45km race in the legs. Starting in the 2nd last wave, survival and mental strength is the name of the game for me. Good luck to you going for the podium!

[@georgea1116]

I've just put my name on the wait list for next year's bondi to manky, inspired by your video. I've never compeated in an ultra, I've been running for 2 years plus. So, this will be my next challenge. Thanks😊

[@SotaMaehara]

All the best, it's an amazing challenge!

[@chriscounsell8761]

Great video Sota. Should definitely add handling heat and hydration. The 2023 event was relatively cooler to 2022 and your freezing midwinter time trial can't compare at all Temperatures in October get high on average. See all the discussion around Sydney 2023 marathon, and that was much earlier in the year. Particularly for those that will be out there all arvo when temperatures peak. It'll be the second biggest reason for DNF and blowouts, after too fast first half

[@justinquigley5606]

Great advice! Looking forward to B2M! Going to be hard! Just got to get through Sydney and Chicago Marathons first! Which camera do you get, I am thinking of getting the Insta go 3s

[@robertvesetas8751]

Great tips. Due to a chest infection that affected my breathing, on last week's C2S I walked the hills and wasn't much slower than friends who ran all the way. Have done UTABM22 and definitely walked the hills 😉

[@SotaMaehara]

Walking uphill is super underrated honestly. Especially for the longer races

[@mattmillener9593]

Thanks Sota- great video. Looking forward to B2M in October but nowhere near your times. 10 weeks out I am running a marathon next weekend then focusing on this race. How many long runs greater than 42K would you recommend in the ten weeks prior? Probably will max out at 50K. Have completed 2 50k ultras in the last year but this is something else!

[@SotaMaehara]

Thanks mate! Appreciate it Your longest long run will depend on so many other factors, but you could also go by duration rather than distance. Due to the nature of running slower in the trail, you could probs do some 4-5 hour runs without even hitting a mara (obviously depending on your trail experience) All of this is speculation, and I'm basing it off of my experience, but I certainly take more than I'd ideally want when I run a 50km, so I would prefer to cap the long runs at like 40k and work more on my weaknesses like doing a slightly longer hill session like jogging up and down a hill for an 1h45m instead of my usual 1h to 1h15m Need to always weigh the pros and cons, and every run has to be intentional

[@thamwisai1]

I missed registration before it was sold out this year - can’t wait till the 2025 registration is open

[@darbyjames7998]

What about feet conditioning? The first thing to go is often my feet. I’m talking blood blisters and open calluses.

[@SotaMaehara]

Watch this video, it's such a game changer. I've never gotten a blister in my 8 ultramarathons or any of the training. Title of KZbin Video by me: How to PROPERLY Choose a Running Shoe (Comprehensive Guide)