By: Maddelynn Horn

Prepping Your Crew for Race Day

While running an Ultramarathon is ultimately an individual sport, having a good crew ready to go can dramatically improve a race. With so much focus on self-preparation, it’s easy to forget to adequately prep your crew members.

Seven things your crew should know before your race

1. Timeline of the event

If any of your crew members haven’t crewed and ran an ultra themselves, then make sure to brief them on what to expect. Those unfamiliar with the ultra-community might not realize that they’re in for a long , fun and chaotic day (or days). Make sure your crew is informed on when you want to arrive at the event, start time, and estimated finish time.

2. Details about the course

If your crew doesn’t know the course, there will likely be some issues. Provide a map of the race and make sure they understand it. It is crucial to know where aid points are so support can be there for you when you need it. Many races have GPS coordinates for aid stations so crew members can find them. You need your crew to be there for you on time where you expect them so understanding the course is a key part of being a good crew.

3.Your race strategy

Let them know your goals. Do you just want to finish, or do you have a goal time or distance in mind? Share your plan for running, walking, and pacing. To be absolutely sure they understand the plan, communicate it verbally and give them a written sheet of paper. Have them keep track of your goals so if you start slipping off track, your crew will be there to push you back on track. Knowing pacing estimates is also helpful in giving your crew a time to be at the next aid station on time.

4. What motivates you

This goes hand-in-hand with your goals. Your crew can provide better mental support if they understand what motivates you. Consider sharing a phrase with your crew that makes you more motivated. Everyone responds to stats differently so let them know if you want to know your current place or how far back you are from someone else.

5. Your nutrition plan

This is another good one to provide on paper so they can keep track of what you’ve consumed and what the plan its. It’s easy to under fuel during an ultra so having a crew keep track is helpful. Let them know what you plan to eat and how often. Make sure they understand your hydration plan so they can keep your water bottles stacked. If you plan on using liquid nutrition, show them what ratio of powder to water to use.

6. What you expect from a pacer

Plan ahead of time when and if you want pacers, but have them prepared to be flexible. Do you prefer encouragement, silence, or stories to distract you? Let them know ahead of time to avoid any irritation. However, you might change your mind depending on how you are feeling so have them be prepared to switch gears.

7. Your post-race wants

What do you want to have ready to go after your race? Let your crew knows so you don’t have to do extra work after your run. Consider a clothing change, comfy shoes, a favorite food, etc.