Pacers…they can be the best thing that happens to you at mile 80…or the reason you’re suddenly redlining, annoyed, and questioning every friendship you’ve ever had.

In this episode, I’m breaking down what pacers are actually for (hint: not to turn you into an elite robot), when they help the most, and when they can quietly mess with your race in ways you don’t see coming until it’s too late.

We’re talking:

• What a pacer’s job really is (and how it can change hour to hour)
• Why “high energy” isn’t always helpful energy
• The biggest ways pacers accidentally hurt a race (pushing pace, nonstop talking, anxiety spirals, making it about them…yikes)
• How to choose the right pacer for your personality (quiet, chatty, hype, neutral, tough love…all valid)
• Why communication is the whole damn thing (pacers aren’t mind readers)
• When I’d prioritize pacers (overnights, late stages, harder sections…aka when your brain starts acting feral)
• Logistics that matter more than you think (especially when cell service is trash)
• A quick nod to tools like UltraPacer if you want to get nerdy with planning without losing your mind

Bottom line: pacers aren’t required, they aren’t always allowed, and they aren’t a magic ticket to finishing. They’re a tool. And like any tool…if it doesn’t match the job, it’s gonna be a problem.

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• ultraPacer: race & adventure pacing strategy
• Follow me on Instagram
• Visit my website: www.sunrisetrailscoaching.com
• Want to work together? Learn about 1:1 Coaching
• Free guide: What’s In My Pack? Download here

Aid stations can be a lifesaver… or a total time-suck spiral where you stand there eating random stuff, forget your poles, and walk away somehow less prepared than when you arrived.

In this episode, we’re talking aid stations. Not in a “here’s what to eat” generic way… but how to use them intentionally based on your distance, your stomach, your sweat rate, and your actual goals. Because aid stations aren’t about copying what the person next to you is doing. They’re about supporting your race, your body, and your brain.

What we cover:

• Why aid stations are a mental and physical stabilizer (aid station to aid station, baby)
• What’s usually at aid stations (from “minimal aid” basics to the full-on grilled cheese situation)
• The electrolyte caution nobody wants to talk about (bring your powder, use their water)
• How to assess mid-race without overthinking it: hydration, fuel, feet, and the “oh crap I haven’t eaten” moment
• The real deal on drop bags (what they are, what to pack, and why “don’t put a bunch of bullshit in there” is solid advice)
• Common aid station mistakes: waiting to eat, forgetting to refill, and losing 20 minutes without realizing it
• How the strategy changes from 25K to 50K/100K to 100+ mile chaos logistics
• How to practice aid stations in training using your car (including cooling strategies like ice bandanas and bra ice… yes, we’re going there)

And because I can’t help myself… we also talk about how aid stations are a lot like life. Pauses are necessary. But pauses without intention can drain you. So whether you’re taking a break in a race or a break in your day, the question is the same: what do you actually need right now so you can keep moving forward?

Enjoying the show?

If this episode resonated, share it with a friend who’s excited about a goal this year.
Make sure you’re following or subscribed so you don’t miss future episodes. Ratings and reviews help more than you know.

• ultraPacer: race & adventure pacing strategy
• Follow me on Instagram
• Visit my website: www.sunrisetrailscoaching.com
• Want to work together? Learn about 1:1 Coaching
• Free guide: What’s In My Pack? Download here

Crew can be an incredible asset on race day and it can also quietly make things harder if expectations aren’t clear.

In this episode, we’re talking about what crew is actually for, when it makes sense to have crew and how to use support in a way that helps instead of overwhelms you.

We get into:

• what crew should and shouldn’t be responsible for
• how crew roles change as race distances get longer
• why not everyone needs the same type of support
• common crew mistakes (with a lot of grace)
• how to communicate expectations before race day
• and why a smaller, aligned crew often works better than a big one

This is for anyone who wants support that matches their needs instead of adding stress when things get hard.

Enjoying the show?

If this episode resonated, share it with a friend who’s excited about a goal this year.
Make sure you’re following or subscribed so you don’t miss future episodes. Ratings and reviews help more than you know.

• Follow me on Instagram
• Visit my website: www.sunrisetrailscoaching.com
• Want to work together? Learn about 1:1 Coaching
• Free guide: What’s In My Pack? Download here