I have an athlete running his first 100K next week, and we just wrapped our final pre-race call.
What follows is the exact system he'll use to show up with clarity, confidence, and control across 62 miles of rugged terrain.
It’s built from everything I’ve learned coaching over 100 fathers, husbands, and high-performing professionals to their first ultramarathon finish line.
If you're stepping up to your first ultra, this is your blueprint.
1. The Grocery Run
Once you arrive in town, hit the grocery store right away.
Get 2 things:
Gallons of water (at least 1 per day you’ll be there)
Easy-access food (rotisserie chicken, greek yogurt, big batch of rice, fruit, quick snacks)
Whenever guys rely on eating out every meal pre-race, they’re limited by options, eat lower quality and go long gaps without food.
I set up my AirBnB with food and water on hand at all times—then bring it with me everywhere I go (from race check-in to course scouting).
2. The Index Card
On an index card, write out:
Aid Station Distances (and distance between Aid Stations)
Time Cutoffs (and what Aid Station they happen at)
Crew Access Points (when you’ll see your family, friends or pick up pacers)
Significant climbs or changes in terrain
Sunrise and Sunset times
Write your race mantras on the back.
This card becomes your mental anchor and creates mini milestones all in one.
(Even if you don’t check it often mid-race, it helps you in mental prep)
Key: Always have something to look forward to.
3. Watch Alerts
Set 20-minute fuel alerts on your watch.
Every time it buzzes:
Sip water
Take in calories
Safeguard against fueling gaps that sneak up when you're hurting most.
Key: Create a system that holds you accountable.
4. Aid Station Process
Take 5 to 10 minutes at each Aid Station.
Step 1: Rehydrate
Head straight to the water jugs.
Drink 1–2 bottles of water—not just to refill, but to catch up on what you’ve lost.
Bonus: Splash your face, neck and wash your hands
Step 2: Calorie Load
Next, hit the real food table at the aid station. Aim for 500+ calories of real food.
That could be an Uncrustable, a pack of gummies and a handful of trail mix.
Step 3: Drop Bags
Skip packing real food in drop bags—it’ll be warm and unappetizing.
Instead, load them with what you know works:
your favorite bars
single-serving sports mix packets
Step 4: Stretch out:
Do side bends. Stretch out your quads.
Get your body opening up in different ways than it’s moving on the course.
Key: Become automatic with an Aid Station Process that fuels your finish.
5. Gear Check
You don’t want to be thinking about your feet, your shorts, or your pack on race day.
Here’s a checklist to dial in once - and not think about again.
From the ground up…
Socks (I don’t recommend changing socks/shoes for anything under 100 miles)
Trail shoes
Shorts
Shirts (layer options for temp shifts)
Hat
Neck protection from sun
Pack
Poles
Pro Tip: No new gear on Race Day. Do your big training runs with your full Race Day kit.
For cool weather morning starts, and races that will go into the night:
Gloves
Neck buff
Light jacket
Hydration Setup:
Back bladder = plain water
Front left chest bottle = sports mix + calories
Front right chest bottle = water + electrolytes
Pro Tip: Carry all water bladders/bottles that your pack can carry - even if you don’t start the race with them all filled.
Fuel Storage: Fill your pack with an over-supply of bars, gummies or other solids.
It’s better to carry extra than to bonk.
6. Post-Race Recovery
Start the next day with light movement.
Get in the sun
Stretch. Downward dog. Bear crawls. Side bends. Forward folds.
Go on a 15 to 20 minute walk
Take ibuprofen (if appropriate), vitamin C, and electrolytes
Pro Tip: if you have time before your travel out of town, look up a local massage, spa, or get a day pass to a gym with a hot tub/sauna
Final Notes
Tribal athletes consistently train under 6 hours per week and still cross ultra finish lines with strength and clarity.
They stay healthy, prioritize their families, and dominate at work—because they follow systems like the one you just read.
If you’re ready to train The Tribal Way, I’ve got a gift for you:
Download Endurance Accelerator: a free mini-course packed with training strategies and mindset shifts to help you build unstoppable endurance and live life on your terms.
