COACH’S CORNER - Bondi to Manly Ultra Recap & Tips by Greta Truscott

greta truscott provides a recap, and a variety of tips, on the bondi to manly.

The preparation

I hadn’t been able to prepare for B2M as well as I would have liked due to preceding event commitments and not being able to get a full ultra training block in. Just a few weeks earlier I ran the Sydney Marathon as part of their 2 year Major status candidacy 2023-24. We had quite a contingent of Rejoov Runners (4^th biggest team) preparing for that and so I had done a lot of marathon training with them, which was awesome. We were thrilled to since learn that Sydney will be a 7^th World Marathon Major!! Post Sydney Marathon, I worked hard at recovery and dialled into the B2M course with what remaining time I had.  

My last ultra was Comrades 88km, South Africa in June 2023 and I had been focusing on the road marathon ever since chasing the sub 3!! Boston Marathon 3:10 in April didn’t go to plan, but finally the work paid off in Gold Coast in July in 2:56:31. Being marathon fit really helps a lot for Bondi to Manly due to the faster footpath sections. The winning male in this year’s B2M >> Mark Langley 6:04 set the course record and a 44min PB. He was 7^th place last year. This year Mark ran a speedy 2:33 Sydney Marathon just weeks prior, which no doubt helped this year’s campaign. Steph Austin (a 2:43 marathoner) set the women’s B2M course record in 7:12 last year.

It also significantly helps your B2M campaign to get in a few 40km+ runs and a couple 50km+ runs as part of a focused 8-12 week block. Due to Boston, Gold Coast and Sydney Marathons I only managed to squeeze in a few weeks post Sydney to focus on the stairs and a few trail long runs which were super fun with Rejoov running buddies, including my two longest runs 46km and 38k on the course, but the rest of the long runs were much shorter. I was fit and focused for B2M but not fully confident at being able to push as hard as I wanted due to those lacking longer runs on stairs. I think B2M is harder than Comrades because of the stairs, sandy beaches and changing terrain breaking your momentum. Comrades has similar elevation but is entirely on bitumen road and doesn’t have those other variables. So a good chunk of the race was going to come down to my mindset and how well I could fend off any cramps.

The nutrition

My nutrition and hydration was going to have to be seamless. I was aiming for 60grams carbs per hour (I’m 52kg) so more than my body weight in number of grams carbs / hr to be sure I had enough, plus plenty of electrolytes. I also researched that approx. 5 grams protein / hr could be helpful too. I practiced all this in training with my hydration pack and 2 soft flasks at the front (for easy re-fills at the aids stations in the race).

My nutrition and hydration consisted of:

WATER + electrolytes (Tailwind Nutrition Australia).
CARBS: Tailwind, gels, clif bloks, clif bar, half banana, piece of water melon, and coca cola.
PROTEIN: clif bar + whey protein isolate mixed in water.

The outstanding carbs winner for me was the Tailwind which was so easy to drink and digest and easy to pour into my soft flasks by sticking the sachet part way in like a funnel whilst running into the aids stations. I’m definitely going to rely more heavily on Tailwind for my main source of carbs in my next ultra (UTMB Tarawera NZ 100km in Feb). I’m still planning to include the other carb options mentioned simply because I like having some variety and things to look forward to along the way.

The mistake

My big mistake was that I ended up having most of my protein inside the first 2.5hrs .. about 25g of whey protein isolate (too much for me) and my guts exploded with nausea by Rushcutters Bay!! I dashed off course to the toilet so I lost at least 2minutes there and that’s when Cheryl caught up to me. We ran pretty close together until Clifton Gardens 51km mark when I stopped at a water station to refill water quickly. She made a break there.. I wasn’t too far behind but then after Balmoral Beach at about the 58k mark heading up the stairs to Middle Head my inner quads/hamstrings/adductors started to cramp and I had to awkwardly hobble for a couple minutes. I breathed deeply and tried not to panic. Luckily I managed to get running again after that. It was heating up and I kept steadily running, eating and drinking. Pressing on. 

The comeback

The guts came good. My legs were feeling very good and strong. The Hoka Rocket 2 super shoes that I had worn for Gold Coast Marathon were doing a fine job along with my Prevani socks. I wasn’t having any blister trouble, that was a relief! Before Manly Wharf, I spotted the Hurts boys Charlie Dalziell and Tom Highnam. They gave me a great boost in spirits. At Manly Wharf aids station, seeing Keith Hong was awesome. Seeing comrade Alex Manteit in North Head was a buzz. I didn’t know how far Cheryl was ahead or how far other women were behind me, but I felt that I was finishing strong and kept pushing. I was running determined and scared and I didn’t let up in the hope that I might catch Cheryl or at least achieve my time goal of sub 7:30 or back up sub 7:40 or hopefully podium. I was trying to think of motivating thoughts and how good it’ll be to see Chris and everyone at the finish. I still had to be careful to run smoothly, avoid any more seizing cramps and not trip or fall over. All very challenging things in the last quarter of an ultra. Down through the last set of rocks, round Shelley Beach and getting a sniff of home in the last km, I surged with a big smile across the line and hugs with Chris, Cheryl and all the run buddies! Also happy to tell my coach Barry Keem how it all went. Being an AUTRA coach, I find it helps me to be a better coach, by knowing how it feels to be coached. Chris and I both know this event so well that we are especially happy to coach anyone of all levels for this event.

The Results

Well done everyone!! All 2,448 runners and all their supporters. It wouldn’t be what it is without all of you!! See the website for full results https://www.bonditomanlyultra.com

Especially thrilled for our 10 x ultra Rejoovers including James Hewat 2^nd male 8min PB, Chris Truscott 10^th 14min PB, Cheryl Greenway 1^st female 10min PB with debuts Greta Truscott 2^nd female, Alex Manteit, Ryan McKernon, Graham Long, Matt Morris plus Andrew Harford and Michelle Woodman PB back for their 2nd time!!

14 x Rejoov relay teams including:

• Women’s team 1^st Rejoov Gals 6:25 (Alice Kendall, Imy Briscoe, Katie Rogers, Jessica Hurley)
• Women’s team 2^nd Speedy Girls 6:32 (Harriet Beavis, Ruby Harrison, Grace Harrison, Emily Bartlett)
• Men’s team 6^th Gun Runners 5:45 (Jonny Pisanelli, Jamie Broome, Alex Davies, Josh Arthur)
• Mixed team 4^th Prevani Sock Warriers 6:36 (Alexandra McCaughan, Max Beavis, Alan Copeland, Nathan Archie)
• Mixed team 7^th 6:42 Botti and Cash (Lotti Wilkinson, Cait Smith, Ash Merredew, Ben Young)
• Mixed team 8^th A Few Good Runners 6:46 (Navid Abdi, Elle McDonnell, Ollie Penn, James Andreou).
• Our other teams (love the creative names, fun and style): Chafing the Dream, Blister on the Run, Rejoov Dazzlers, Bondi to Margaritas, West Gosford APTA, Global x ETFS, Sole Mates and  Golden Girls.

Thank you Race Director Elle Pacholski, volunteers, finish line refreshments and recovery with Physios from The Running Room including massage and ice baths. Thanks everyone!! See you all next year!!
Images:  Marty Rowney and Chris Huang  

Greta truscott is the founder and coach of rejoov runners in sydney, nsw. if you would like more information on being trained by greta, click through here to our aura endorsed coaches page.