TRAIL
Train for Your Next Trail Goal
Incredible racing achievements and adventurous expeditions around the world have made ultra-trail runner Ryan Sandes a superstar , and his 13 Peaks Challenge in Cape Town continues to motivate many to tackle their own challenges . Here he shares some of the training advice that has helped him achieve so much .
South African trail-running ace and Red Bull athlete , Ryan Sandes continues to motivate runners with his ultra-trail achievements , big expeditions and training methods . In particular , something that has challenged and inspired trail runners of all fitness levels is his 13 Peaks Challenge , which was born out of his desire to ‘ connect ’ the cherished peaks in his beloved training ground on Table Mountain and the greater Cape Peninsula .
The 13 Peaks Challenge spans some 108 kilometres , which includes around 6000 metres of vertical gain . The initial adventure was a collaboration with close friend and fellow elite trail runner , Kane Reilly , and despite encountering a setback that limited them to summiting only 12.5 peaks , the experience left an indelible mark . Fuelled by the enchantment of Table Mountain , the vision emerged to share the challenge as a non-competitive exploration of wilderness , and the emphasis shifted towards savouring the journey itself , prioritising enjoyment over speed or completion time . This has seen many runners and hikers take on the challenge in recent years , some choosing to complete the challenge in one day , two days or multiple days .
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Planning and Adaptability
A well-structured training plan that can accommodate life ’ s unpredictability as well as the time-starved age we ’ re living in , will ensure consistent progress . Therefore , Ryan says the plan doesn ’ t have to be overly rigid , whereas he emphasises the need for flexibility . “ By anticipating potential obstacles and having backup plans in place , setbacks can be navigated more smoothly ,” he explains , adding that if you miss a training session , it doesn ’ t mean that your programme has failed .
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Focussed Training
Training specificity is another key aspect for Ryan : He tailors his training regimen based on the specific challenges presented by each race or expedition project , whether it ’ s related to terrain , weather conditions or distance . “ The closer you get to your goal , the more specific your training should be . And as you move away from your goal , you can devote more attention to improving your weaknesses ,” he says .
Now , you might not be planning to run an ultra-trail event any time soon , or to even tackle Ryan ’ s famed 13 Peaks Challenge , but you can still benefit from his training philosophies , which he agreed to share with us here .
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Setting Goals and Staying Motivated
According to Ryan , his motivation springs from establishing dynamic goals that constantly evolve . “ Having a goal always keeps me motivated ,” he says , explaining how his career evolved from conquering multi-day ‘ desert races ’ to hundred-kilometre events . In recent years , his focus has been on tackling ambitious and unique projects for Red Bull , such as running across the Himalayan Mountain range or circumnavigating Lesotho .
The key for him is to come up with challenges that fuel his passion , and that is something every runner can use , no matter how long or short their goal . “ When you have an exciting , big goal that truly motivates you , getting up every day to train becomes effortless – even when it ’ s raining or freezing outside ,” says Ryan .
To tackle daunting goals such as the 13 Peaks Challenge or the Ultra Trail Mont Blanc ( his big goal for 2024 ), Ryan suggests breaking them down into smaller , achievable steps . According to him , “ It ’ s crucial to divide challenges into manageable portions and set multiple goals along the way . These intermediary objectives play a vital role in maintaining motivation and focus throughout the training journey .”
Of course , even elite athletes have ‘ off days ’ when they feel less motivated or energised , and Ryan acknowledges the ups and downs , but stresses the importance of being accountable . “ The main aim is to always be ready at the starting line , knowing that I ’ ve put in my best efforts to get there ,” he says . Following a routine , joining a training group or signing up with a coach can provide the necessary support to overcome those challenging days .
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Basics for Beginners
For those just starting their fitness journey , Ryan suggests taking small steps and gradually building momentum . He also emphasises the need for patience . “ Take it slow , be patient , and don ’ t forget to celebrate those little victories ,” he advises . Sandes also encourages beginners not to be too strict with themselves and leave room for enjoyment and rewards .
For Ryan , trail running is a way of life characterised by passion , adaptability and an unwavering commitment to personal growth . On top of it all , though , he is super focused on achieving his goals , and if you are planning some fitness goals this year , or are perhaps thinking of tackling the 13 Peaks Challenge , you can learn a lot from him .
This article was supplied to Modern Athlete by Flume Digital Marketing on behalf of Ryan Sandes ’ sponsor , Red Bull . For more info on the 13 Peaks Challenge , go to https :// 13peaks . co . za .
46 ISSUE 168 | www . modernathlete . co . za