Brewing the perfect ultra
I LOVE COFFEE…
I’m no great connoisseur but I adore the taste, the ritual, and the way it makes me feel. Like I can take on the world…
Or at least survive the morning.
Seriously though, I find the whole process really magical. Transforming the humble beans - with a little patience, precision, and care - into something life-giving.
What was it apex ultrarunner Forrest Gump famously said? “Life is like a box of chocolates?”
Well, I think training for an ultramarathon is like brewing the perfect cup of coffee.
Bear with me.
Both require consistent effort, the right blend of ingredients, and the acceptance that you might screw it up few times before you get it right.
But when you do get it right? Oh, it’s glorious.
Like coffee, an ultramarathon doesn’t magically just come together. It takes preparation, execution, and just the right amount of patience to keep from throwing your mug (or your running shoes) across the room.
So here’s my take on how to brew your best race, one sip at a time:
1. Beans = Base training
Great coffee starts with high-quality beans. So does an ultramarathon.
In running terms, your aerobic base are your ‘beans’. Nothing flashy about it - it’s simply the foundation that everything else relies on.
Burn your beans (or skip your base), and you’ll taste the bitterness later.
2. Daily grind = Consistency
Running rewards consistency. You don’t need to grind out record-breaking long runs every week, but you do need to show up, day after day, and put in the work.
As ultrarunning coaches David and Megan Roche say, “Consistent beats epic because epic can’t be consistent.”
Slow, steady progress over time is like the slow bloom of your coffee pour-over.
EVERY. DRIP. MATTERS.
3. Bold flavour = Speed
Speedwork is the espresso shot in your training plan. Sure, overall ultramarathons are slow, but speedwork makes the slow feel easier.
Interval sessions, tempos, and hill sprints help “wake up” your legs and improve running economy. Plus, they’re fun in that “hurts so good” (thank you Susan Cadogan) kind of way.
Think of speed as the rich, dark, bold flavoured backbone of your ultra brew. It gives you the strength and the intensity to power through.
4. Brewing the body = Strength
Some people like weak coffee, but a weak ultrarunner who crumbles under pressure?
Strength training builds the stability to withstand the long miles. Focus on your legs, glutes, and core to make sure your ‘brew’ (er, your body) holds up all the way to the finish line.
5. Let it steep = Recovery
Good coffee takes time to steep, and the same applies to good training.
If you grind (aka run) non-stop, you’ll burn yourself out. Recovery days, easy runs, and cross-training are the rest you need to adapt and grow stronger. Without them, you’re just pouring bitter sludge.
Don’t be that person.
6. The right grind = Specificity
You wouldn’t use the same grind size for a French press as you would for an espresso machine, right? Please say right….
Similarly, training for a flat 24-hour track race requires a different grind to preparing for the mountainous grit of UTMB.
Tailor your training to match your event, whether that means steady long runs, hill repeats, or technical trail work.
And don’t forget to practice the little things eg: rehearse aid station stops, test your nutrition, and wear your gear on long runs.
Like dialing in your grind and water ratio, these details make all the difference on race day.
7. The steady pour = Pacing
Ultras are all about finding the right flow. Go out too hard, and you’ll burn out; start too slow, and you won’t do yourself justice.
Think of pacing like evenly pouring your water through your coffee grounds. Use perceived effort (another fancy word for “listen to your body”) to keep things steady.
It’s all about balance.
And hey, practice makes perfect. Get this wrong in training so you don’t mess it up on race day.
You’ll thank yourself when your “brew” stays smooth all the way to the finish line.
8. Sip early & often = Fueling
Waiting until you’re hungry in an ultra is like letting your coffee go cold - it’s a rookie mistake.
Fuel early, fuel often, and keep your energy levels steady. Think of calories and electrolytes as the sugar and milk that balance out the bitterness of long miles.
And yes, real food counts. Bananas, potatoes, cookies - whatever it takes to keep the wheels turning.
9. The milk = Your mindset
Your mindset is the milk (of mental resilience) in your ultra cappuccino.
When it’s smooth and perfectly frothed, it elevates everything. Hit a rough patch? Break the race into chunks. Take it one sip at a time. Heat, fatigue, or stomach issues? Roll with it.
Celebrate the little victories, like reaching an aid station or passing that guy who blew past you earlier.
And, like a barista adjusting the milk for a latte or flat white, stay adaptable.
10. The right mug = Your kit
Your kit is your mug. It carries your ultra brew from start to finish.
Shoes, socks, hydration packs, and apparel need to fit perfectly, or you’ll spill all over yourself. Both metaphorically and, sometimes, literally.
Test your gear during long runs and treat any hotspots with the respect they deserve. A blister-free finish is worth every pre-race tape job.
11. The brew = Bringing it all together
Coffee brewing is an art and a science. Get the water too hot, the grind too fine, or the pour too fast, and your cup suffers.
The same goes for ultramarathon training. It’s all about refining the process to match your unique blend.
And just like how coffee is personal - some like it black, others load it with cream and sugar - your ultramarathon finishing touches are just as important.
Savour the process = My final thoughts
Realising that perfect cup of coffee takes patience, precision, and a willingness to embrace the grind.
It’s the same for an ultramarathon. It’s not always glamorous, and you’ll definitely mess up along the way.
But when it all comes together? That’s the good stuff.
So savor the journey, celebrate the little wins, and enjoy the brew. Because whether it’s the perfect cup or the perfect race, the effort always makes it taste better.
Cheers!