Pacing and Crewing: A Coach's Guide
Introduction
Pacing and crewing for an ultrarunner can be a rewarding experience, but it's also a significant responsibility. As a coach, I've had the privilege of supporting many athletes through their races, and I've learned a few key lessons along the way. Here are five tips to help you provide the best possible support for your runner.
1. Take Care of Yourself
Before you can effectively help someone else, you need to take care of yourself. I think of flying. The stewardess on the plane explains how the emergency oxygen masks deploy from the ceiling in case of an emergency. She instructed us to put on our own masks before assisting others. This can’t be more true for ultrarunning. Make sure you're getting enough sleep, eating well, and staying hydrated. This will help you stay alert and focused throughout the race. Remember, if you're feeling unwell, it will be difficult to provide the support your runner needs.
2. Know the Rules
Every race has its own set of rules regarding pacers and crew. Familiarize yourself with these rules before the race, so you know what you can and can't do. This will help you avoid any misunderstandings or penalties.
3. Bring the Essentials
While you may not need everything, it's always better to be prepared. Here are a few items to consider bringing:
- Comfort items: A camp chair, blanket, or pop-up tent can provide a much-needed respite from the elements.
- Food and drink: Bring snacks and drinks for yourself, as well as any specific items your runner may need.
- Weather gear: Even if the forecast calls for sunny skies, it's always a good idea to pack a raincoat or jacket.
4. Pace Yourself (Literally)
As a pacer, remember that your runner has already covered a significant distance. Don't try to push them too hard too soon. Instead, focus on maintaining a steady pace and providing encouragement. It's also important to be aware of your runner's preferences. Do they prefer to be led or followed? What are their nutritional needs? Knowing these things will help you provide the best possible support.
5. Be a Team Player
The ultrarunning community is a supportive one. Don't be afraid to introduce yourself to other crews and offer to help if you can. While your runner is your top priority, there's no harm in lending a hand to others in need.
Conclusion
Pacing and crewing for an ultrarunner can be a challenging but rewarding experience. By following these tips, you can help your runner achieve their goals and have a memorable race. Remember, the most important thing is to provide support, encouragement, and a positive attitude.