Ultramarathon Preparation Checklists

How to Use These Checklists

These checklists are designed to be completed progressively throughout your training cycle:

Checklist	Complete By
Physical Preparation	Ongoing, confirm 2 weeks out
Gear Testing	4 weeks before race
Nutrition Testing	4 weeks before race
Mental Preparation	2 weeks before race
Race Week	Race week
Drop Bag Packing	2-3 days before race

Print these out or copy them to your notes app and check items off as you complete them.

Physical Preparation Checklist

These benchmarks indicate readiness for a mountain 100-miler. Adjust targets based on your specific race profile.

Aerobic Fitness

Aerobic threshold (AeT) established via drift test
AeT-AnT gap less than 15% (ideally <10%)
Can maintain Zone 2 effort for 4+ hours comfortably
Completed AeT retest within past 6-8 weeks

Volume Benchmarks

Completed multiple weeks at 15+ hours
Accumulated 15,000+ ft vertical in single training weeks
Completed at least one 20,000+ ft vertical week

Long Efforts

Completed multiple 5+ hour single runs
Completed at least one 6-8 hour effort OR 30-40 mile run
Completed multiple back-to-back long run weekends
Completed at least one 3-day simulation weekend

Terrain Specificity

Trained on technical/rocky terrain similar to race course
Proficient at technical downhill running
Practiced steep uphill power hiking with poles (if using)
Trained at altitude comparable to race (if applicable)

Strength and Durability

Consistent strength training for 12+ weeks
No current injuries or concerning niggles
Eccentric quad strength developed for descending
Hip and core stability exercises maintained

Gear Testing Checklist

Complete by 4 weeks before race. No new gear on race day.

Footwear

Race shoes selected and broken in (50+ miles)
Traction tested on wet/rocky surfaces
Sock system dialed (tested on longest runs)
Backup pair identified (if using crew)
Gaiters tested (if using)

Hydration

Hydration pack/vest fits comfortably with full load
Bottles/bladder capacity sufficient for longest aid station gaps
Water filter tested and functioning
No chafing issues after 4+ hour efforts

Lighting

Primary headlamp tested for 6+ hours continuous use
Backup light ready
Extra batteries packed
Comfortable for running (no bounce, good beam pattern)

Clothing Layers

Base layer tested (wicking, no chafing)
Mid layer for cold sections
Rain jacket tested (mandatory gear for most mountain 100s)
Wind layer (if separate from rain jacket)
Arm sleeves/sun protection
Hat for sun and warmth
Gloves tested for cold/wet conditions
Extra socks in drop bags

Safety Gear

Emergency blanket (mandatory)
Personal first aid (blister kit, tape, pain relief)
Medications/epipen if needed (CARRY, not in drop bag)
Phone with course map downloaded for offline use
Whistle
Bear spray (for applicable courses)

Trekking Poles (if using)

Poles tested on long efforts
Locking mechanism reliable
Tips in good condition
Storage system on pack works smoothly

Race-Specific Gear

Collapsible cup (for cupless races)
GPS watch with sufficient battery or charging solution
Race-provided tracker attached and functional

Nutrition Testing Checklist

Complete by 4 weeks before race. No new foods on race day.

Calorie Strategy

Hourly calorie target established (typically 200-300 cal/hr)
Primary calorie sources tested on 4+ hour efforts
Stomach tolerates primary foods at race effort
Variety of options available (sweet, savory, liquid, solid)

Hydration Strategy

Hourly fluid target established (typically 16-24 oz/hr, varies widely)
Electrolyte product selected and tested
Understand personal sweat rate and sodium needs
Plan for hot conditions (higher intake) and cool conditions (lower intake)

Food Options Tested

Gels (which brands/flavors work)
Chews/blocks
Bars
Real food (what works: sandwiches, potatoes, fruit, etc.)
Salty options for late race
Liquid calories (drink mix, soup broth)

Caffeine Strategy

Timing planned (usually save for second half/night)
Dosage tested (typically 50-100mg per dose)
Delivery method selected (gels, pills, cola, coffee)
Know your tolerance and limits

Problem-Solving

Identified foods that work when stomach is off
Backup options if primary foods become unappealing
Anti-nausea strategy (ginger, smaller portions, etc.)
Know what aid stations will have (plan around it)

Mental Preparation Checklist

Complete by 2 weeks before race.

Course Knowledge

Studied course map thoroughly
Know aid station names and distances
Understand major climbs and descents
Identified key landmarks/checkpoints
Reviewed cutoff times and built pacing plan
Watched course videos or read race reports (if available)

Pacing Strategy

Segment-by-segment time targets created
Built in buffer before tight cutoffs
Strategy for early miles (start conservative)
Strategy for night section
Strategy for final push

Low Point Strategies

Identified likely hard moments (time, location, conditions)
Mantras or coping phrases prepared
Problem-solving framework (“eat, drink, adjust, reassess”)
Commitments to yourself about when to push vs. when to stop
Visualization of crossing finish line

Support System

Crew plan established (if using crew)
Crew knows your preferences and needs
Communication plan for crew movement
Pacer plan confirmed (where they join, expectations)
Discussed “if things go wrong” scenarios with crew

Mindset

Accepted that there will be hard patches
Process-focused (next aid station, next mile) vs. outcome-focused
Prepared for weather variability
Visualized key sections of the course
Written down “why” you’re doing this race

Race Week Checklist

7 Days Out

Easy running only from here forward
Sleep schedule consistent
Hydration emphasized
Final gear check—nothing new from here
Confirm travel/lodging arrangements
Confirm crew/pacer logistics

3-4 Days Out

Pack all gear (use race-day packing list)
Pack drop bags
Charge all electronics (watch, headlamp, phone, tracker)
Extra batteries packed
Print any needed documents (crew guide, directions, race confirmation)

2 Days Out

Final shakeout run (20-30 minutes easy)
Lay out race-day outfit and gear
Check weather forecast and adjust layers/packing
Eat normally (no carb-loading extremes)
Early bedtime

Day Before Race

Race Morning

Wake with plenty of time (no rushing)
Eat pre-race meal (tested during training)
Use bathroom
Final gear check
Apply anti-chafe products
Arrive at start with time to spare
Relax, breathe, trust the process

Drop Bag Packing List

Customize based on your race’s aid station options and access.

Each Drop Bag Should Have:

Extra calories (variety of options)
Electrolytes
Fresh socks (optional but nice)
Any medications needed
Specific items requested by crew (if no crew access)
Weather-specific layers if conditions may change

Night-Section Drop Bags:

Late-Race Drop Bags:

Fresh shoes (optional—only if tested)
Stomach-friendly foods
Caffeine
Any recovery/pain items
Motivational notes (from yourself or supporters)

What NOT to Put in Drop Bags:

Essential medications (epipen, critical prescriptions)—CARRY THESE
Items you’ll need before that aid station
Untested gear or food

Post-Race Checklist

At the Finish

First 24-48 Hours

Prioritize sleep
Eat regularly (nutrition supports recovery)
Light movement (walking) helps recovery
Monitor for warning signs (extreme swelling, unusual pain, discolored urine)
Be patient with energy levels

First Week

Very easy movement only (walking, maybe gentle swimming)
Sleep as much as your body wants
Nutrition remains a priority
Process the experience (journal, share with friends)
Express gratitude to crew and supporters

These checklists are templates. Customize them based on your race, experience level, and personal needs.