DUFFUS’ HEAT TRAINING STRATEGIES TO WIN BTU60KM
By Kate Dzienis
Twenty-eight year old Ben Duffus has years of experience behind him in running, starting the sport in high school whilst participating in track and cross country and then progressing into mountain running once graduating. He has even gone so far as to have represented Australia as a junior at the World Mountain Running Championships, which was the catalyst for sparking his love of trails, and quickly after he stepped up the distance – his first ultra marathon run at the tender age of 19.
“That first year though wasn’t pretty, and included some spectacular DNFs,” he said.
“It was a wake up call that I had much to learn and things started to go a lot better in 2012 under the guidance of a coach (whom I now work alongside), Andy DuBois; this progression led to a bronze medal in the 2014 Skyrunning World Championships in the ultramarathon and since then I’ve continued to run a mix of short distance mountain races as well as ultras, both in Australia and overseas.”
Duffus this year won the Brisbane Trail Ultra (3-4 October 2020) in the 60km distance, completing the event in 5:21:18 and setting a new course record by more than 20 minutes.
And with the 100mi and 110km runner starting early on the day, those in the 60km ultra didn’t begin their race until 8am and were faced with temperatures in the high 20s and low 30s with moderately high humidity the whole way.
So how did he do it in that heat?
“It’s actually great running weather from May to September here in Brisbane,” he reveals.
“I never need to run in more than shorts and a singlet, but sweat is actually evaporating as opposed to just dripping off you and making your shoes squelch like it does over summer, and it’s usually pretty pleasant to run in.
“By October, things start to warm up – so far this season hasn’t been too bad but inevitably it gets to the point where every run is just about surviving the heat/humidity for a few months.”
Besides having a decent winter season to get ready for the BTU60km in October, Duffus utilised the COVID-19 situation to his advantage – with ongoing ankle issues that finally got some well-deserved rest when restrictions first hit. Since May, Duffus gradually built up his running again but it’s been a slow progress.
His typical training is a combination of strength, cycling, hill repeats and weekend long runs on a weekly basis, whilst heat training is something Duffus isn’t too concerned about.
“Heat training isn’t something I really go out of my way to do, it’s more just difficult to avoid!” he said.
“There had started to be a few more warm days in the weeks leading into BTU, but for the most part it was a case of relying on a lifetime of living in a warm climate and the experience I’ve gained in learning how to manage myself running in hot conditions.”
The BTU60km was Duffus’ first race since Tarawera in February 2020, and ultimately was a real test for how well he had rehabilitated his ankle). It was also a stepping stone to the upcoming Guzzler 100km, due to be held in Brisbane on 7 November.
“By then, things will probably have warmed up more (and be more humid) so those few hours of running in the middle of the day at BTU was a good taste of what I’ll be in for and it was a good opportunity to practice my cooling routine at checkpoints with my crew,” he revealed.
For those keen to get into the summer ultras, Duffus has some tips and strategies for our AURA members when it comes to running in the heat.
“Firstly, acceptance is important,” he said.
“If it’s humid or hot, then you are going to have to slow down compared to cooler and drier conditions – focus on the effort rather than the pace.
“Forget trying to go ‘light and fast’ on long runs; it’s more important to make sure you’re carrying enough water to drink to thirst and stay hydrated.
“Third, embrace the challenge in training. It can often feel like you’re losing fitness over summer, but if you stay consistent in training then when the warm blanket finally lifts, you’ll once again be able to express the fitness you built. Learning how to push in the heat can also be fantastic mental training.
“Lastly, in races, do what you can to cool off at aid states – ice is your friend! My routine when I see my support crew consists of soaking my cap in ice water and putting some ice in it, draping a towel soaked in ice water over myself while at the CP, drinking an ice slushie, and then all the water bottles and nutrition flasks I pick up have ice cold water in them as well.”
Pictured: Ben Duffus in training. Photograph – Dale Travers.
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