Did you do the Ultra-Trail Australia this year and are wondering how the champions manage to run all those stairs even late in the race? Perhaps you need an Ultra Trail Australia training plan.

Lithuanian elite runner Andrius Ramonas, who has been living in New Zealand for the past year and a half, is a sports and exercise medicine physician who is currently doing his PhD in Auckland. He has won and set course records for the Ultra-Trail Australia 50k, and the The Hillary 80k and Tarawera 50k races in New Zealand.

Andrius has frequently placed in the top ten in many other ultras and came 5^th this year at the Ultra-Trail Australia 100k. His best marathon time was 02:32 in London in 2009. Here he shares how he prepared for running in the Blue Mountains where the UTA 100k distance features accumulated climbs of over 4,500 metres and many, many stairs.

What is your Ultra Trail Australia Training Plan?

The UTA is not that technically difficult, it’s really runnable and has the specific element of stairs. What I did to prepare was that last month, I changed from doing lots of off-road and complicated trail running to more road running and even introduced track running sessions just to increase my speed and improve my stride.

I also concentrated more on core stability and gluteus muscle strength as well as leg muscles to avoid excessive fatigue on those stairs.

Racing in the lead pack usually means you don’t have that time to tackle those stairs slowly, sometimes you really have to push hard, and if you have good running biomechanics and core stability, sometimes you can even when you’re really tired run those stairs.

As I remember from last year, I was still able to run the Furber stairs at the end of the race. As we saw today, two runners were just 20 seconds apart, meaning they were fighting on those stairs. So if you can run them, you have a huge advantage.

I also looked at my gear, because the list of mandatory gear is really extensive, so making good choices makes gear more lightweight and compact. Sometimes it’s easy to stick to the same items, but there are a lot of new things coming out on the market.

With a race that has to many stairs, do you have to train on stairs or are there another ways you can prepare?

That’s an individual choice I think. One way of training for stairs is to think about what elements in your body support running uphill and up stairs.

If you think about it, it’s core stability, it’s glute muscle strength, and nice running biomechanics. If you focus on those elements it’s possible to avoid excessive training on stairs. You can use just some resistance exercises and weights to strengthen those muscles.

Which exercises were part of your Ultra Trail Australia Training Plan?

If I think about glute muscles, there are a few standard exercises that bodybuilders do, like squats, and single-leg squats which could be done using a box where you step up. That focuses also on core stability.

I also do exercises with weights, such as a hip thrust where I do a bridge lying on the ground with elevated shoulders so that there is greater range of motion when I push up my hips. I use really heavy weights for that, because the idea is to not just build pure endurance but power and strength.

What is your nutrition strategy?

I still base my race nutrition on carbs, but what I did in recent years is that I reduced my carb consumption due to gastrointestinal symptoms. With that reduction I haven’t been getting that problem.

I like energy gels for carbs, because it’s easy to know the amount of sugar you are getting. Sometimes in longer races, I prefer some solid food, which is usually just banana and raisins.

I like to be simple and not think too much about other food choices, so I just stick to my plan. If the race was much longer, I would probably mix in some savoury foods, but in races up to 10 hours, I usually just stick with sugar.

Also, I am careful not to overload too much in the days ahead of the race. It’s really easy to underestimate how much athletes eat, especially in the last week when the training load is much lower and it’s very easy to gain fat. So I just try to be sensible and not eat complicated foods and only eat what I’ve tried before.

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So if you are registered and need an Ultra Trail Australia training plan, integrate some of Andrius Ramonas’ ideas, and book your accommodation in Katoomba or Leura early – it gets full in the mountains in May!

On a point-to-point course, the 60, 85 and 100k distances take ultramarathon runners into some of the country’s most stunning scenery, through lush rainforests and along four tranquil lakes, past clear streams and gushing waterfalls. The field has become highly competitive in recent years, and attracted over 400 international runners from 38 countries in February 2016. Since Dylan Bowman’s spectacular win in 2015, the number of competitors from the USA doubled to 45.

This year, however, conditions were the most difficult in the race’s history. Parts of the course, which is usually considered fast, were turned into slippery slides by all-day rain, and more people than ever dropped down to the 60k distance. Elite runners also struggled. “It was a very tough day,” said Colorado’s Jason Schlarb. “There were places where I had to take caution. I think it slowed everybody down a bit.” Schlarb also had a collision with a log in the first 10k, bruising his left quad. “It’s not the most painful race I’ve ever had, but I’ve never had to deal with feeling poorly so early on and carrying through.”

At 103k, the course was also longer than usual. Schlarb still finished a strong sixth in 9:16:48, coming in first among the USA runners. Overall winner Jonas Buud, from Sweden, set a blistering speed on a difficult day, finishing in 8:00:53, while New Zealand’s Fiona Hayvice took out the women’s title at 10:34:26. “The times were really impressive, especially with the extra kilometers from last year’s course,” Schlarb said.

Fellow American ultramarathon runner Michael Wardian finished 15 minutes after Schlarb, in seventh place. “The top field was awesome. Jonas was the guy to beat and none of us did that. He was definitely pushing the pace early on,” Wardian said. Making it to the first aid station in second place, the 41-year-old Virginian hit a low later on and temporarily dropped out of the top 10, desperate for some calories. He finally found some CLIF Bloks on the trail – accidentally lost by New Zealand’s Vajin Armstrong, who finished fifth. “They were really good. I totally ate his leftovers. I’m not very particular to where the calories come from,” Wardian laughed.

Not making it onto the podium this year just gives him motivation to come back next year. “I love this course; I think it gives you a lot of different terrains. It forces you to challenge yourself, running fast on technical trail, getting over the roots and rocks,” Wardian observed. “Most of all, it’s the organization and volunteers and people that make it just insanely cool.”

Aid stations were stocked with fruit, sandwiches, pizza, salty snacks and energy foods. In accessible places, spectators braved the rain for hours to cheer on runners, while dozens of signs along the way featured song lyrics, poetry, uplifting mantras or just “Run, you dirty animals.” Ahead of the Star Wars-themed aid station ultramarathon runners were treated to Luke Skywalker and Darth Vader lookalikes dramatically battling it out with light sabers.

Despite having become a big and international race with 1250 competitors, the Tarawera hasn’t lost the warm and familiar feel of a small race. Organizer Paul Charteris and race director Tim Day waited out until well after midnight to give even the last finishers a big hug and their wood-carved medals.

There were very few female runners from the USA this year – so that has to change. New Zealand is a long way away, but the Tarawera offers more than a race. There are many free and purchasable cultural experiences in the program, from a traditional Maori welcome, scenic boat cruise and special Maori dinner, to a run through a geyser field. February is also within the best travel time for the country. One of the world’s most beautiful one-day hikes, the Tongariro Crossing, through active volcanic landscape and past The Lord of the Rings’ Mount Doom, is just a bus ride away.

Accommodation in Rotorua ranges from basic accommodations to luxury hotels and resorts, and the town has its own airport. It’s also easy to book a four-hour bus ride with InterCity from Auckland for around USD 25. Air New Zealand has direct flights to Auckland from Houston, Los Angeles, San Francisco and Vancouver. And for anyone who was worried – that distinct smell lingers only in the city, and not on the trails.

This article was published in UltraRunning Magazine on April 19, 2016.

Mt Ngauruhoe, or Mt Doom

The Red Crater on the Tongariro Alpine Crossing

Climbing Mt Ngauruhoe

Mt Ngauruhoe crater

Tongariro Alpine Crossing

Often called one of the world’s most beautiful one-day hikes, the Tongariro Crossing on New Zealand’s North Island is nothing short of spectacular.

Starting at Mangatepopo car park, the nearly 20k route takes you through an active volcanic area and past stunning alpine lakes.

The Tongariro National Park is New Zealand’s oldest national park and is World Heritage listed. The country’s indigenous people gifted it to the New Zealand government in 1887.

And if you are a Lord of the Rings fan like me, you will be especially excited to set foot on this trail.

The cone-shaped mountain on your right once you’ve tackled the first climb is no other than Mt. Doom!

Its real name is Mt. Ngauruhoe. It’s a tough climb up to 2287m, but the views from above can be spectacular on a clear day.

To avoid the scree and sand slope where rocks are easily kicked loose, it is best to keep left and hike up the rocky ridge.

In late 2015, a tumbling rock on the scree slope injured someone badly enough to see him into hospital.

The other summit you can include during the Tongariro Crossing is Mt. Tongariro at 1967m, which gives you a great view of the imposing cone of Mt. Ngauruhoe from some distance.

I did both peaks on this trek and it took around 8 hours all up. However, I was hiking fast and run ultramarathons, so only attempt that if you’re sure you are fit enough or have late return transportation organized. You don’t want to miss the bus.

The usual recommended time is around 7 hours without the peaks.

Not far from the start, after a good climb, there is also the opportunity to fill up on drinking water from a clean spring. Always make sure to take enough water, as it can get hot. Three liters are recommended.

Sunscreen and lip balm is another thing to be very generous with, as even on a cloudy day, UV rays are fierce in this area and altitude. I used lip balm with SPF but didn’t reapply and ended up with a spectacular sunburn, on my mouth. Ugh!

After the turnoffs to Mt. Ngauruhoe and Mt. Tongariro, you’ll head down toward several intensely colored Alpine lakes where’re you’ll pick up a whiff of sulphur. It’s nearly all downhill from there.

On your way toward the plain and Ketetahi car park, you will pass the Te Maari craters, which erupted in 2012 for the first time since 1897.

There are some regions where you may be asked to move quickly to minimize any danger in case there is sudden volcanic activity.

HOW TO GET TO THE TONGARIRO CROSSING

To do the Tongariro Alpine Crossing, you can book a bus from either Turangi, National Park or Lake Taupo to drop you off and pick you up at the end of the hike. Most hostels and hotels arrange shuttles or you can book online googling ‘Tongariro Crossing shuttle’.

Alternatively, you can also leave your car at one car park and book a bus to get you to the other one before or after the hike.

From Turingi, drop off and pick up cost about NZD40 to NZD 45. Doing an out-and-back to your parked car is another option.

No matter what you choose, make sure to check the weather and potential warnings about volcanic activity. And if all is clear, enjoy this gorgeous trek – you’ll never forget it.

The Milford Track is a stunning 53 km walking track through rainforest and mountainous terrain on New Zealand’s South Island, ending with a ferry ride to scenic Milford Sound.

The daily distance is very manageable as it is divided over four days, with plenty of time to rest, swim in natural pools, and enjoy the truly spectacular views.

I had the extraordinary luck to enjoy four days of clear skies and sunshine on this track that winds its way through one of the world’s wettest inhabited regions. I wouldn’t count on the weather gods though, so make sure to pack your rain gear to stay comfortable.

In addition to stunning scenery, you can be sure to also meet the local wildlife when hiking the Milford Track. New Zealand’s South Island is home to the world’s only alpine parrot – the Kea.

These clever and colorful birds are known as the clowns of the mountains and are a pleasure to watch. They are not shy and their curiosity means that they will eye all your belongings with great interest. But be careful, Keas are always keen to take a nice pair of boots apart, or spirit away any clothes you are trying to dry, so it is wise to keep all belongings secured or indoors overnight.

How to book the Milford Track

During the October to April summer season, booking all three huts together is compulsory and due to the track’s popularity, reservations are best made online as soon as bookings open in June or July. Camping is not permitted.   Huts can be booked online.

The huts come with a kitchen that has gas stoves, simple bunk beds and wash basins but no showers, and each night costs NZD 70 for NZ residents and NZD 140 for international visitors for the 2018/19 high season.

This may seem a bit steep in view of the simplicity of the accommodation, but keep in mind that funds are used to support the country’s national parks and that the cost drops drastically during winter, when nights are only NZD 15.

Keep in mind that hiking the trail in winter requires solid outdoors experience as well as good gear and supplies, as gas and running water will be turned off in the huts and there will be no rangers on site to assist.

I did the track in summer and found the huts comfortable enough. There are also  flashier and more expensive options but those have to booked as a whole tour through external providers.

For more information about the Milford Track visit the Department of Conservation.