Backyard Bliss: 6 Tips for an Enjoyable Backyard Ultra Experience
Unlock the secrets to enjoying a Backyard Ultra with insights from a seasoned participant. Learn how to navigate the unique challenges of this endurance event and make the most of every loop.
In recent years I've immersed myself in the world of Backyard Ultra events, participating in five to date including the prestigious 2023 Big Dog's Backyard Ultra World Individual Championships in Bell Buckle, Tennessee. Through these experiences, I've come to appreciate the unique and dynamic nature of this race format which presents a distinct set of challenges compared to traditional mountain ultras.
For those unfamiliar with the concept, a Backyard Ultra is essentially a "last man standing" endurance challenge with no predefined finish line. Each participant must complete a 6.7km (4.2 mile) loop within a strict one-hour time frame. Failure to do so, or opting not to continue for the next lap, results in elimination. The ultimate victor is the lone runner who completes a lap after all others have been eliminated. Notably, any spare time between loop finishes can be utilized for essential activities such as refueling, hydrating, changing attire, or even stealing a few moments of rest.
The event requires a great deal of not only physical toughness but also mental toughness, as the regular returns to the start/finish area, the repeated runs through an often times boring course alongside the uncertainty of the duration is enough to test even the toughest of runners. In light of this, I've compiled six key tips designed to help you enjoy the journey while maximizing your performance throughout the entirety of the race.
#1: Keep Moving Forward - Don't Quit at the Aid Station!
In a backyard ultra, each participant enters with their own unique objectives. Some aim for specific distances, others test out nutrition or sleep strategies, while a select few strive to outlast everyone else and claim victory. Regardless of your personal goal, my advice is straightforward: resist the urge to quit at the aid station.
Similar to traditional ultras, the aid station offers a comforting respite particularly during the grueling challenges of the event. However, unlike other races, there's no scenic mountain views to motivate you or a clear endpoint in sight, making the temptation to call it quits even stronger.
Therefore, my recommendation is simple: never surrender at the aid station. Push yourself to return to the start line and push on for another loop. Often, the most challenging part isn't the running itself but summoning the willpower to leave the comfort of the aid station chair. As long as you muster the resolve to stand at the start line, chances are you'll find the momentum to continue. If, while running, you find yourself truly struggling and loathing every step, then consider your options, but never make the decision to quit while seated at the aid station.
#2: Optimize Your Inter-loop Routine
Before the event kicks off, it's crucial to establish a strategy for how you'll utilize your time between loops. From my observations, most runners allocate roughly 43 to 47 minutes for running, leaving a mere 10 to 15 minutes for essential tasks like eating, hydrating, changing gear, or restroom breaks.
To streamline your inter-loop routine, I recommend organizing your supplies by segmenting your items into smaller groups (potentially in clear bags) and labeling them accordingly for quick retrieval. Additionally, adopt a habit of repacking unused items to avoid clutter or potential loss.
As you approach the end of each loop, take a moment to mentally plan your next moves upon entering the aid station. Anticipate your needs – will temperatures drop? Do you require additional lighting? Is it time for a substantial meal? By preemptively addressing these concerns, you can efficiently tackle priority tasks without wasting precious minutes.
While having a dedicated crew can be immensely beneficial, it's essential to maintain clear and composed communication. While enthusiasm is appreciated, ensure that your crew members attentively listen to your requirements, fostering a calm and focused atmosphere.
Lastly, don't underestimate the importance of packing adequately. With no restrictions on quantity, ensure you're prepared for any scenario by packing sufficient food and gear for not only the duration of the race but also any possible weather condition.
#3: Tailor Your Training to the Event's Demands
Despite its comparable distance to traditional mountain ultras, a Backyard Ultra presents distinct challenges. While rugged and steep paths permit ample hiking and walking, Backyard Ultras are held on predominantly flat courses which typically demand much more continuous running. Hence, it's imperative to tailor your training regimen to mirror the terrain, pace, and running-to-walking ratio you'll encounter on race day.
Moreover, the repetitive nature of a Backyard Ultra underscores the importance of mental preparation. Each hour, you'll run the same loop, fostering a somewhat static experience. Therefore, prioritize mental toughness in your training regime, preparing yourself to endure extended periods of running with minimal external stimuli. Personally, I honed this aspect of my training by tackling monotonous, flat routes solo and without any distractions like podcasts.
#4: Maintain High Morale Through Social Interaction
As highlighted earlier, the repetitive nature of a Backyard Ultra can pose a challenge to your motivation. To counteract this, prioritize keeping your spirits high by engaging with fellow participants.
The ultra running community is known for its warmth and sociability, and in a backyard event you're likely to find yourself running alongside the same runners for long period of time. Seize this opportunity to strike up conversations with your fellow runners. Not only does this foster camaraderie and potentially forge new friendships, but it also serves as a buffer against the mental lows that can lead to quitting. Furthermore, the sense of teamwork and support developed among runners can serve as a powerful incentive to continue pushing forward, as you wouldn't want to let down your newfound companions.
Remember, pushing your limits often requires the support of others. By assisting fellow runners in reaching their goals, you not only contribute to the collective camaraderie but also create an environment where others are more likely to reciprocate, ultimately benefiting everyone involved.
#5: Establish Course Way Points for Pace Control
A common pitfall in a Backyard Ultra is running too fast, particularly in the initial laps. This approach is counterproductive, offering minimal gains while exacting a toll on your endurance which will impact you later in the race.
To mitigate this risk, I recommend designating 2 to 3 course way points early on in the race to serve as markers which should help you monitor your lap time thus allowing you to gauge whether you're ahead or behind your target time. By adhering to these way points, you ensure consistent pacing throughout the race while facilitating efficient aid station stops.
Moreover, relying on these way points reduces the need to constantly check your watch, minimizing potentially negative distractions during the race and as such I advise against frequent watch-checking outside of these designated points.
Lastly, it's worth noting that some backyard ultras feature different day and night loops. In such cases, it's essential to establish separate way points for each loop to maintain pace control regardless of the time of day.
#6: Simplify Lap Tracking
I've noticed many runners constantly fiddling with their watches before or during each loop which causes an unnecessary distraction. Instead, I propose leveraging the workout feature available on most watches which will allow you to set your watch and forget about it for the duration of the race.
Create a workout on your watch with intervals structured to suit your preferences. For instance, you might set alerts for every 45, 55, 57, 59, and 60th minute of every loop. This setup ensures you stay informed without needing to constantly check your watch.
Note that while Garmin limits repeat blocks to 40 reps, you can work around this by creating multiple repeat blocks consecutively.
Embracing the Backyard Ultra Experience
The Backyard Ultra presents a deceptively straightforward yet intensely demanding challenge that every long-distance trail runner should tackle at least once. Despite its apparent simplicity, this event format poses unique hurdles that can catch anyone off guard. My aim with this article has been to equip you with valuable insights to enhance your Backyard Ultra experience.
Whether you're a seasoned Backyard Ultra veteran or considering your first foray into this endurance test, I invite you to share your experiences and insights in the comments below. Your contributions not only enrich our collective understanding but also foster a supportive community of runners.
If you found this article helpful, consider sharing it with your fellow runners to spread the knowledge and camaraderie. Together, let's continue pushing the boundaries of our endurance and embracing the challenges that define the Backyard Ultra.
Who am I?
My name is Niki and I am a Maltese 🇲🇹 long distance trail runner now living in Salzburg, Austria 🇦🇹.
I have been lucky to have the opportunity to run various races in a number of countries including the 2023 Backyard Ultra Individual World Championships, CCC and the Mozart 100 by UTMB. Through these experiences I have learnt a lot of things which I feel would benefit other people in their trail and ultra running journey so I have decided to start this blog and group these nuggets of information in a cohesive collection.
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Well written 👏