Course preview: UTA 50

A key part of any ultra trail race is planning how you are going to attack the course. Unlike road marathons, where the distance is set, the surface consistent and the course is reasonably flat, ultra trail courses are unique.

That means the tactics that will work for one might be wildly inappropriate for another. Which means you need to know ahead of time what you are getting yourself in for. The best way of doing that, of course, is to run different parts of the course during your training block.

But given I’m based in Brisbane and the Ultra-Trail Australia event is in the Blue Mountains, that’s not been an option for me. Instead, I’ve done my best to prepare via research online. In this post, I’ll talk through what I expect the course to deliver. Then, after the race, I’ll assess where I was on the money, and where my assumptions proved wildly incorrect.

First, some facts. UTA50 is 50.8k in distance and has a total elevation of 2,476m. One key piece of information is the fact the course ends with the Furber Steps, around 950 of them, climbing out of the valley back up to the finish line.

Although I haven’t been able to run the course myself, there are a number of tools I’ve used to give me at least an idea of what to expect. Key among these are the course profile and the map.

I’m sure the map needs no explanation, but for beginners, the course profile is a graphical representation of the course with elevation on the Y axis and distance on the X axis.

To begin with, the course looks relatively flat. Judging from the map, it looks like the first 9-10k is all on the road. There is a 3.5k section from the start out to a turnaround point. You then retrace your steps back through the start line and carry on along the evocatively named Cliff Drive.

This relatively easy start is dangerous, not because it’s hard or technical, but because it’s relatively easy. And with the adrenaline pumping, the temptation will be to head off too quickly. There is an expression I like when it comes to running - you only have so many matches to burn on any given run. And you don’t want to burn any in the first 10k!

At around the 10k mark, the course leaves Cliff Drive and goes off the cliff, down into the valley via the evocatively named “Giant Stairway”. Apparently passing is difficult from this point as the stairs are fairly narrow, and treacherous when they are wet.

Given showers are forecast on race day, I’m expecting the Giant Stairs to be slippery. Caution seems prudent, especially as this is all in the first third of the race.

The course profile seems to suggest there’s a flat section at the bottom of the stairs, then it’s back up again. But not straight up, there’s a series of what look like steep ascents and descents which eventually bring you out around the same elevation as you started at the top of the Giant Stairway. That looks deceptively tough.

At 18.2k there is an aid station, then around 25k in, you pass Wentworth Falls which should be pretty picturesque. This middle portion of the race, through to the second aid station at Queen Victoria Hospital, looks fairly straightforward. Some uphill, some downhill, but nothing too drastic. Just lots more stairs.

Then, shortly after Queen Victoria Hospital, the course heads into a long, fairly steep downhill. This looks like a quad killer because you’re braking every step for around 8k. So 8,000-8,500 strides. Then, of course, you’ve got to start the uphill slog to get back to the top.

With just under 10k to go, there is an “emergency” aid station which has a limited range of services. I must admit, it’s a little alarming that the course needs an aid station labelled “emergency”, but at that point I’ll be less than 10k from home, so close enough to tough it out. Well that’s the hope anyway.

It’s relentlessly uphill from this point, but one saving grace is the view of the iconic Three Sisters which this section affords. After that feast for the eyes there’s more undulating uphill, then the calf-killing 951 Furber Stairs to finish.

Tactics

So, how should I approach this challenge? Firstly, I wish I’d done my course research three months ago. It would have helped shape my training - I’d have spent a lot more time on my local trails that feature stairs.

I can’t turn back time so whatever I have in my legs will have to do. The final 10k looks like it will be really tough, so I’ll be taking a conservative approach to give me the best chance of getting up those final 951 steps.

So the first out and back on the road will be a nice, gentle hit out. Then down the Giant Stairway. With no option to pass that will be at whatever pace the group of runners I hit the top with settles on.

The first aid station is 18k in, partway along a series of undulations before Wentworth Falls. The plan there will be to take on plenty of calories. I’ll have carbohydrate gels with me, which are great for an instant energy boost, but on a long run like this it’s nice to eat some “real” food. And my stomach, unlike many, can usually tolerate that pretty well while I’m running.

I’m expecting this section between the two aid stations to also be fairly straightforward. It looks like it runs along a ridge line, so there should be plenty of views. And again, the aim will be to be conservative, saving my legs for that 8k of downhill that starts just after the second aid station.

If I can get to the bottom of the valley with my legs in good shape, the next challenge is a couple of ascents and descents before the relentless grind back to the top. Then it will be time for a shower and a beer. Possibly not in that order.

Wish me luck!!