It’s almost a year since I ran the Dragon Coast 100 ultra marathon from Rhosili Bay in Swansea to Cardiff Bay. It was a great experience and, for my first 100 mile race, it couldn’t have gone any better. First place, a new course record (19:55:50), and some great memories. As the 2023 version of the race is fast approaching, I thought it was time I shared my experiences from the race and my advice for fuelling to help anyone who is running this year get the most out of their run. There are some key points to take note of and I’ll highlight where they are and why they’re important in the rest of this post. A good way to look at the race is to break it down into 4 sections split up by the three drop bag checkpoints. The first section is from the start to Mumbles, the second from Mumbles to Kenfig, the third from Kenfig to Llantwit Beach, and the fourth from Llantwit Beach to Cardiff Bay. I'll present my experiences and advice for the race under these headings below. Rhosili Bay (the start) to MumblesThe first section can make or break your day. It’s important not to get carried away and run at a faster pace than you can maintain for 100 miles. And it’s also important not to run too slow. The weather can dictate this. Last year, the temperature was around 28 to 30 degrees Celsius for this section. This is because the race starts in the afternoon. This section will see you run into the night where you’ll be gifted with a cooler period once you get to Mumbles. With that in mind, it’s ok to run slightly faster in this section, but don’t go crazy. Don’t worry about others around you, known your own pace targets, listen to how your body feels, and run your own race. I decided to go out strong and was in the lead within 400 m. Luckily I didn’t pay too much for that decision later on and my plan worked. But I repeat, stick to your plan! Hydration will be important in the first section. As always, drink before you feel thirsty. Set yourself a target of drinking 200ml of fluid every 30 minutes throughout the race. But also be flexible with this. Increase the amount you take in if you’re feeling hot and reduce it if you’re feeling full. There are two checkpoints to get you through this section and they provide good opportunities to refill your drinks with cool water, so take advantage of them. Food is important throughout each of the 100 miles this race has to offer. My approach focused on breaking things down into four sections over the whole race (with a “meal” planned at the halfway point - more on that below). That way, you can have your fuel for each section pre-packaged in your drop bag ready to pick up and put in your pack every 25 miles or so. For each quarter I had a bagel with peanut butter, a banana, and 2 chocolate filled crepes. I could use these to break the 25 miles down into three sections, taking food in every 8 miles or so. I would always have gels in my pack just in case eating became difficult so I’d always have another means of getting energy in. A top tip is to put the four food "quarters" in separate bags in your drop bag so they’re easy to access and you don’t waste time rummaging to find them when you stop. The end of the first section brings you to Mumbles and the first drop bag checkpoint. Take your time here, cool your body down, empty any sand out of your shoes and change your socks if you need to. But don’t spend too long, your biggest rest will be at halfway. I wouldn’t spend any more than about 20 mins here. The next 10 miles are very runnable road and give you a great opportunity to make up some time. It may be starting to get dark at this point too, so it would be a good idea to get some caffeine in your system. Not too much, just something to keep you awake as the night draws in. A Coca-Cola or a caffeine gel. I’d stay away from Red Bull at this point and save it for later when it will be more important. More on this below. Mumbles to KenfigThe next section will see the night fall and hopefully the temperature will drop too. There are some good flat road sections to make up some time but there’s also a trip up into the Afan Forest with a few long climbs and some descents that can be tricky in the dark. Keep hydrated throughout this section. The checkpoint at Baglan McDonalds is an important one. I remember the distance between this checkpoint and the next one in Bryn feeling like the longest. It’s definitely the loneliest and it’s important to keep your head through this section. Take time to fill up all your bottles and grab any extra supplies you think you might need before you leave Baglan. While this section feels like the longest, when you reach Bryn, there’s a sense of relief, you’re halfway through the toughest section of the course. I took on board some more Coca-Cola in Bryn to keep me going to Kenfig. As you climb up and out of Bryn, you’ll start to see the reflections of eyes lit up by your head torch. Pairs of green dots that look to be floating in the air. This can be unnerving the first time, but stay calm, a lot of deer live in these woods and they line the route for a big part of this section. They’ll look at you for a couple of seconds and then all run off in a group. A minute or so later you’ll see another group. You’ll keep seeing this until you leave Margam Park. Enjoy it, not many people have been lucky enough to experience it. As you leave Margam park there’s another very runnable section through Pyle as you head towards Kenfig, the halfway point. When you get to Kenfig you’re halfway there. It’s another drop bag checkpoint and this is where I planned my longest stop and biggest feed. A pot noodle and a Red Bull. It was 2:00 am in the morning when I got to this point. Some people who had dropped out had been taken here and were sitting in the hall waiting for morning. I felt for them, the weather really had taken its toll and hopefully they’ll be back this year to finish the job. I spent 45 minutes here, eating, letting it digest, changing my socks, and refilling my water bottles. A key thing to be aware of when leaving Kenfig is that the next 2 miles are all on soft sand. It’s very difficult to run so you’ve probably got about 10-15 minutes of walking to do before you hit runnable ground again. This means that you can have a good feed at the checkpoint and then get moving again quickly as you’ll have time for the food to digest while you’re waking. In hindsight I would have spent less time at the checkpoint and taken advantage of this. Maybe next time… Kenfig to Llantwit BeachThis can be another dark and lonely section. You’ll pass two more checkpoints and run on some tough sandy terrain that can make things difficult. The important thing to keep in mind is that this is the last push. Once you get to Llantwit, you’re on the home straight and everything will take care of itself. Use all your mental strength and focus to get through the third section and get moving again and you’re certain to finish. The sun will rise again on this section so it’s important to start thinking about hydration as soon as you set off. Drink before you’re thirsty and make sure you’re taking electrolytes in as well as fluids. Don’t work too hard through the tough sections so that your body temperature doesn’t rise too much before the sun comes up and you don’t expend too much energy before the last section. A big point to look forward to is the moment the sun comes up and you can turn your head torch off. You know that you’re getting closer to the finish at this point. When you get to Llantwit, you’ll be hot and tired. Your feet will be sore. Your drop bag will be there and you may even have family or friends meeting you there to cheer you on to the finish. I would advise against this. If friends and family are there with a car it gives you a big reason to stop, especially when you’re in pain. A lot of people dropped out at this point last year. Instead, limit the time you spend at the checkpoint - 10 minutes is plenty of time. Get back on your feet and head up the steps to the top of the cliffs to start the final section. Your next stop is The Knapp near Barry. Make sure you get there. At the Llantwit checkpoint I would encourage you to think about seeing the big wheel on Barry Island. You’re so close when you get to this point. Resist any urge to stop. Get back on your feet as soon as possible, get moving and get to the finish. You’ve come too far to stop at this point. Llantwit Beach to Cardiff BayOnce you step foot on the bottom step out of Llantwit Beach, you’ve made it through the hardest part of the race. You’re still going and you’re going to make it to the finish. All you need to do at this point is keep moving forwards. Keep feeding every 8 miles, even if this means taking gels in. If gels are all you can manage I would go for one every 4 miles. Keep your water bottles topped up at the checkpoints and slow down to a walk if you feel yourself overheating at any point. Take a moment at each of the checkpoints to take in some extra water. Fill your flask and drink it before you fill it up again and head off on your way. A good approach I found to hydration was to carry a handheld bottle as well as the two in my pack. I had 1.5 litres of fresh cold water every time I left a checkpoint. It will warm up quickly and there’s not much you can do about that, but having it with you is much better than not. As you come into Pennarth and can see the pier on your right hand side you’re so close to the finish. There’s one more push up and over the hill and though a housing estate. You’ll then see Cardiff Bay and you’ve got less than 2 miles of running left. It’s all runnable road. Take the time to enjoy this last stretch. Remember the weather, the smells, how your legs and feet feel. Remember it all so you can look back and remember how great a job you did. The finish offers more opportunities for memories. Take it all in. Savour that feeling of accomplishing something many people don’t even know is possible. Remember how your body feels, having used every ounce of energy. You did it, congratulations. Now, what’s next? I hope this post helps you prepare for and complete the Dragon Coast 100 in 2023 or any other year in the future. I hope my experience can help you run a great race and finish. Good luck and let me know how you get on!
1 Comment
Dewi
2/7/2023 02:35:34 pm
Absolutely brilliant thank you Dan class reading remember meeting you at llantwit major for the first time 77 miles in and couldn't believe how well you looked top bloke 👍
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