In any ultra-marathon training programme, the final six weeks are the most important. So, if you've got some solid base work behind you, here's how to make the most of it in preparation for the Mont-Aux-Sources 50km Challenge.
Make no mistake, the Mont-Aux-Sources 50km Challenge is a "toughie". But it's one of those races that's worth it. The route follows a hiking path up the Mahai valley and past the Mahai Falls to Witsieshoek Mountain Resort, a climb of some 1700 metres over a distance of 9 kms, and the first of four refreshment points. From here to the Sentinel Car Park, a distance of 9 kms, it's very rough undulating dirt road resulting in a further climb of some 300 metres with fantastic views all around on a clear day. From the Sentinel Car Park to the top and back, water must be carried. Assume that the Tugela River is not flowing well enough to provide water on the summit. A concrete path is followed for a short distance then back to a zig-zag hiking path past the Witches, the Sentinel, Western Buttress and Sentinel Caves to the Chain Ladders, a further climb of 450 metres. You will be handed a number on arrival which will eliminate the need to queue and enable you to rest, relax and chat while waiting. The altitude will be affecting you by this stage, especially those runners who live and train at sea level.
Everyone wears a safety belt and sliding device attached to fixed ropes alongside the ladders. Mountain Club of South Africa helpers will assist you to get attached and detached to the fixed safety lines. The trick is not to look down, but to concentrate on moving one hand at a time up the two ladders. You'll reach the top in next to no time, a short scramble over rocky terrain, a skip over the Tugela River and a much appreciated run down a gentle slope to the Tugela Falls. Now the hard part begins! Labouring up to the Sentinel Gully. There is a risk of loose rocks and stones being dislodged in The Gully. Make use of the fixed ropes as far as possible, they will give you stability and guide you away from the loose sections. You cannot run down The Gully. Just proceed carefully and cautiously and you'll reach the bottom soon enough.
You'll be back on the path which led to the Chain Ladders. Just follow the same route back to the Sentinel Car Park, Witsieshoek and the Finish utilizing the refreshment points along the dirt road.
Before embarking on preparation for this ultra mountain challenge, there are two very important things you should do:
- Commit yourself to discipline. Have the determination to be consistent in your training and try to stick to the programme as closely as possible, unless you have to miss a session because you are ill.
- If you have not already done so, buy yourself a quality pair of running shoes from a specialist shop.
