Three Peaks Fell Race

Rule 4:

'Competitors who have not passed Ribblehead in 2hrs 10 mins or Chapel-le-dale in 3hrs 30 mins will be timed out. An authorised doctor may stop any competitor at any time. Competitors who retire must advise the nearest checkpoint as soon as possible. If the nearest checkpoint is not the finish retirement must be reported again to race control as soon as possible. Competitors who continue to run after disqualification or who do not report retirement correctly endanger other competitors and face an extended period of disqualification from future races'

I've done the race a couple of times and think the Ribblehead cut-off feels tighter than Hill Inn

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Originally Posted by chamber34

Ye just gonna try enjoy it now! Ill be made up with finishing. Out of interest do many people get timed out?

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Have a look at some of the previous splits results pages to give you an idea of where you should be at what time! And you'll see at the bottom of the results those that DNF.

http://www.threepeaksrace.org.uk/index.html

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Originally Posted by Mountain Goatess

Have a look at some of the previous splits results pages to give you an idea of where you should be at what time! And you'll see at the bottom of the results those that DNF.

http://www.threepeaksrace.org.uk/index.html

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The 2008 results are good to look at. 72 dnf's that year

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Originally Posted by Derby Tup

Rule 4:

'Competitors who have not passed Ribblehead in 2hrs 10 mins or Chapel-le-dale in 3hrs 30 mins will be timed out. An authorised doctor may stop any competitor at any time. Competitors who retire must advise the nearest checkpoint as soon as possible. If the nearest checkpoint is not the finish retirement must be reported again to race control as soon as possible. Competitors who continue to run after disqualification or who do not report retirement correctly endanger other competitors and face an extended period of disqualification from future races'

I've done the race a couple of times and think the Ribblehead cut-off feels tighter than Hill Inn

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Yes, the 2:10 to Ribblehead is key - you can walk up Whernside and jog down in 1:15 so if you make the 2:10 you should make the 3:30.

Chambers, based off your previous info, you should be looking at 45m up Pen-y-Ghent and 1:50 - 1:55 at Ribblehead so should be well in.

Fozzy - I did another 22m the weekend after Rombalds, I'm doing a 3p's recce this weekend which will be most of the route if the weather's good (but at quite a slow pace) and then next weekend is Trollers Trot. I'm starting to feel more comfortable at 20m+ now than I thought I would be and I've still got time for a good taper come the day. If you struggle on the long runs I would get out and do some 20+ ones before the day and take plenty of sweets etc. with you to make sure you have enough energy. You doing Trollers?

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Originally Posted by Rob Furness

Fozzy - I did another 22m the weekend after Rombalds, I'm doing a 3p's recce this weekend which will be most of the route if the weather's good (but at quite a slow pace) and then next weekend is Trollers Trot. I'm starting to feel more comfortable at 20m+ now than I thought I would be and I've still got time for a good taper come the day. If you struggle on the long runs I would get out and do some 20+ ones before the day and take plenty of sweets etc. with you to make sure you have enough energy. You doing Trollers?

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No, it's the Peco XC on Sunday and I'll be playing hockey on the Sat. I'm gettting there with the long runs - will be doing at least 2/3 20+mi runs before 3P (including Edale Skyline). 19mi planned for this sunday.

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Originally Posted by Rob Furness

Fozzy - I did another 22m the weekend after Rombalds, I'm doing a 3p's recce this weekend which will be most of the route if the weather's good (but at quite a slow pace) and then next weekend is Trollers Trot. I'm starting to feel more comfortable at 20m+ now than I thought I would be and I've still got time for a good taper come the day. If you struggle on the long runs I would get out and do some 20+ ones before the day and take plenty of sweets etc. with you to make sure you have enough energy. You doing Trollers?

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How many 20 + milers you think you need before 3P?

Can anyone remember what they ate and when on previous races?
I never know when to eat and don't feel I have time to stop and can't remember seeing anyone else eat at all!
I'm sure it's the gels that gave me stomach cramps last time combined with a lack of water. But I would like to get it right this year! :)

Re eating, I have not got on with gels but have found Clif Shot Blox (chewy glucose and electrolyte sweets) easy on the tum. One flavour has caffeine, the other doesn't, I have the non-caffeine ones. Took a few of them on todays Whernside and Ingleborough 14-miler and worked well, washed down with some energy drink or other.

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Originally Posted by chamber34

How many 20 + milers you think you need before 3P?

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No idea, but I'm not going to mess up and be badly prepared. I'm working plenty of hills and long hill reps as well as several very long runs (provided I'm feeling strong and no niggles). Hopefully should enjoy 3p's then and get a good time. Chasing 4hrs if things go well on the day (although 4:30 might be a more realistic target) :)

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Originally Posted by fozzy

No, it's the Peco XC on Sunday and I'll be playing hockey on the Sat. I'm gettting there with the long runs - will be doing at least 2/3 20+mi runs before 3P (including Edale Skyline). 19mi planned for this sunday.

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I know, I'll most likely blob that one. I missed the last PECO and our mens team aren't going to win anyway so I'm not hugely bothered. Trollers suits my training for this year more so I'm sticking with that. Enjoy sunday, I'll see you on the day mate.

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Originally Posted by Rob Furness

No idea, but I'm not going to mess up and be badly prepared. I'm working plenty of hills and long hill reps as well as several very long runs (provided I'm feeling strong and no niggles). Hopefully should enjoy 3p's then and get a good time. Chasing 4hrs if things go well on the day (although 4:30 might be a more realistic target) :)

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I need to get my skates on only done 1 run fast of 19 miles this year, 2 long walk/runs in the mountains, got llanbedr to blaenafon fell race, hope to get 3 + 20milers in hope i be ok
Reaidn your training u will surely get 4hrs?

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Originally Posted by Mountain Goatess

Can anyone remember what they ate and when on previous races?
I never know when to eat and don't feel I have time to stop and can't remember seeing anyone else eat at all!
I'm sure it's the gels that gave me stomach cramps last time combined with a lack of water. But I would like to get it right this year! :)

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For a twenty something mile race you don't really need to eat that much. I reckon to take a bottle of energy drink and a gel/bar for before each climb and a couple of jelly babies just for a treat.

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Originally Posted by Mark L

For a twenty something mile race you don't really need to eat that much. I reckon to take a bottle of energy drink and a gel/bar for before each climb and a couple of jelly babies just for a treat.

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Would you carry a waterpack on your back or id there enough water on route u think?

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Originally Posted by chamber34

Would you carry a waterpack on your back or id there enough water on route u think?

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You can make up your own drinks and hand them in at registration then they are transported to Ribblehead and the Hill Inn checkpoints.

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Originally Posted by chamber34

Would you carry a waterpack on your back or id there enough water on route u think?

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Plenty of water en-route, no need to carry any. As for food, i had a milky way (or asda equivalent actually!) for each water stop (roughly 8, 12, 17m) and an extra one to have near the top of ingleborough. There's another water stop at sulber nick but it's so near the finish as to be pointless unless it's really hot and you're struggling. I used milkyway because they're easy to cram down quickly without too much chewing.

Don't bother with the drink drops, it's a faff finding your bottle, then you've got to stand there and drink the lot or carry the bottle round to the next station.

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Originally Posted by chamber34

Would you carry a waterpack on your back or id there enough water on route u think?

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Personally, I would carry water/energy drink with you in addition to the drinks that you can have transported to Ribblehead and the Hill Inn. This is particularly so if it is warm as it was last year.

I wouldn't risk relying entirely on the water at various points on the course. But everybody is different I suppose so it depends on weighing up how thirsty you tend to get.

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Originally Posted by Muddy Retriever

Personally, I would carry water/energy drink with you in addition to the drinks that you can have transported to Ribblehead and the Hill Inn. This is particularly so if it is warm as it was last year.

I wouldn't risk relying entirely on the water at various points on the course. But everybody is different I suppose so it depends on weighing up how thirsty you tend to get.

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Agreed. You could end up in a mess if it's hot and you have nothing to drink with you

Hello All,
Forgive this late request for information. Seems i have missed the boat in entering this years 3P's. Whats the situation with the wait list? do you only get a run if enough people request a substitution? or can you also register and then turn up on the day? I'm guessing that at least 100 people would be no shows on the day?

Any help or advice much appreciated, thanks.

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Originally Posted by Derby Tup

Agreed. You could end up in a mess if it's hot and you have nothing to drink with you

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Disagree - totally unnecessary to carry a drink - full stop.

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Originally Posted by Mike T

Disagree - totally unnecessary to carry a drink - full stop.

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Apologies for my bluntness but that was a rather silly comment to make! Or were you being facetious?

In part it depends on the weather on the day.
As a minimum, if it was hot, I'd certainly take an emergency pouch of drink in my bag as well as having a bottle transported to Ribblehead. I'd carry that one with me; it'd last to the Hill Inn and I'd refill it there.

A bit - but seriously, to carry water with you - it weighs 1kg per litre after all - is totally unnecessary - have a drink before the start, having hydrated well for the 24 hours beforehand - and you should have no trouble getting to Ribblehead - drink what you want, then do the same again at Hill Inn. Remember: using glycogen liberates water, and carbohydrate/fat plus O2 makes energy, CO2 and water. Most people drink far too much in races and on long runs. By all means carry - and consume - an energy bar or 2 or 3 - but carrying water is really pointless in this event, even if it is held in the ferocious heat of late April.

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Originally Posted by Mountain Goatess

Can anyone remember what they ate and when on previous races?
I never know when to eat and don't feel I have time to stop and can't remember seeing anyone else eat at all!
I'm sure it's the gels that gave me stomach cramps last time combined with a lack of water. But I would like to get it right this year! :)

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Hi MG, I would carry your usual water bottle with a weak mix energy drink or whatever you are used to on your long runs, put two easily ID bottles of drink out for the drinks drop (large cheap pop bottles??) and fill your 'carry' bottle at the two stops.
Carry a couple of gels and/or bag of jellie's for later in the race, but don't eat too soon or you may bonk.
I strapped an extra energy gel to my bottle for the second drink drop when i did this race, but someone may nick it, so be aware!!
If you have anyone spectating, get them to look after your bottle or hand it to you (the top guys probably do)
Last thing, get used to your drinks and gels on your practise runs to make sure you can stomach them.

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Originally Posted by Nee Bother

Hi MG, I would carry your usual water bottle with a weak mix energy drink or whatever you are used to on your long runs, put two easily ID bottles of drink out for the drinks drop (large cheap pop bottles??) and fill your 'carry' bottle at the two stops.
Carry a couple of gels and/or bag of jellie's for later in the race, but don't eat too soon or you may bonk.
I strapped an extra energy gel to my bottle for the second drink drop when i did this race, but someone may nick it, so be aware!!
If you have anyone spectating, get them to look after your bottle or hand it to you (the top guys probably do)
Last thing, get used to your drinks and gels on your practise runs to make sure you can stomach them.

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Thankyou for the sensible advice Mr Bother! :thumbup:

Mike T...I'm slow...will be en route for approx 5 hours (hopefully a wee bit less!) so would feel naked without my water! :w00t: :D

[QUOTE=Mountain Goatess;395732]Thankyou for the sensible advice Mr Bother! :thumbup:

Don't worry hinny it won't happen again :p

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Originally Posted by Nee Bother

Don't worry hinny it won't happen again :p

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You're always nicer when you've been on the ale! :p :wink: xxx

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Originally Posted by Mountain Goatess

You're always nicer when you've been on the ale! :p :wink: xxx

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Ha ha fancy swapping avatars :w00t:

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Originally Posted by Nee Bother

Ha ha fancy swapping avatars :w00t:

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Yeah then I'll be able to get a 100% zoom in! ;)

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Originally Posted by Nee Bother

Ha ha fancy swapping avatars :w00t:

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That would be confusing.
Mountain Bother..................Nee Goatess:confused:

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Originally Posted by Mountain Goatess

Thankyou for the sensible advice Mr Bother! :thumbup:

Mike T...I'm slow...will be en route for approx 5 hours (hopefully a wee bit less!) so would feel naked without my water! :w00t: :D

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Have done it 3 times - takes me 4 and a half hours - a drink at RH, another at HI - at no stage have I wished I was carrying water with me - I think for a lot of runners carried water acts as a security blanket rather than a physiological necessity.

i did 4:48

i set off with no drink and really regretted not having one on the way to RH (to the extent of sucking an isotonic gel to try get some moisture)

Then at each stop i picked up a lucozade sport bottle (with ribena and a pinch of salt in) with a nutrigrain bar taped to it (at HI ditched the previous bottle)

think i had some jelly babies in my bum bag

ate a nutrigrain bar on every up

drink requirement might depend a lot on the temperature on the day

if you're really going for max race speed - no bottle til first stop and jettison in the stop areas when you've swigged a load (or carry with you if its hot or you feel you want to)

If i eat "pure" sugar (ie jelly babies) too soon in a long run i start on some crazy blood sugar rollercoaster - wher i have to keep eating sugar to avoid crashing, i always do better with something like nutrigrains (or elevenses bars) or geobars to start off with - then jelly babies at the end. this is of course as a plodder - if you are fit enough to be racing long distances eyeballs out - your stomach might be less tolerant - so only manage gels/jellies.

All the above shows just how different we all are!

I'm definitely in the less water 'corner' and I'm fairly sure that carrying water is more of a psychological need than a physiological necessity to most runners. As others have pointed out; there's plenty of water on this course. You certainly shouldn't need more fluid before the first drink station, it's only 8 miles. As for calories, any simple sugars such as jellybabies will work fine as long as you stick to little and often.

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Originally Posted by AndyA

All the above shows just how different we all are!

I'm definitely in the less water 'corner' and I'm fairly sure that carrying water is more of a psychological need than a physiological necessity to most runners. As others have pointed out; there's plenty of water on this course. You certainly shouldn't need more fluid before the first drink station, it's only 8 miles. As for calories, any simple sugars such as jellybabies will work fine as long as you stick to little and often.

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It certainly does. I actually run most races with a bottle in my hand all the way and tend to drink every 2 or 3 minutes. 3 Peaks recce a few weeks ago I got through nearly 2 litres.

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Originally Posted by AndyA

All the above shows just how different we all are!

I'm definitely in the less water 'corner' and I'm fairly sure that carrying water is more of a psychological need than a physiological necessity to most runners. As others have pointed out; there's plenty of water on this course. You certainly shouldn't need more fluid before the first drink station, it's only 8 miles. As for calories, any simple sugars such as jellybabies will work fine as long as you stick to little and often.

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I've lived in the Dales or thereabouts for 14 years now and I'd guess that for 80% of the time the weather in late April has been dry as a bone and warm, leading to the 3 peaks route being on rock solid ground and often bleeding hot! I think everyone is different but I certainly am very quick to heat up in warm weather (and cool down in cold) so I'm wary of not having enough drink especially when its warm. That said nowadays the race seems to have plenty of water stops, whereas the very first year I ran it I collapsed maybe a half mile from the finish with heat stroke and dehydration; the Sulber Nick water station would have been a god send that year :) There's also the stream that trickles over the shoulder of Ingleborough that is good to drink and the beck before going up Whernside, so all in all water is no problem at all, although I intend to just carry one small bottle of water in the race just in case.

" ... I collapsed maybe a half mile from the finish with heat stroke and dehydration ......." - were these formal diagnoses, Stolly, or were you just thoroughly knackered and given a drip etc. as a precaution? From my reading more people become ill in long events these days from drinking too much, not to little. In the West Highland Way Race people are discouraged from drinking to excess - indeed they are told they can lose up to 4% of their body weight without coming to harm - and they have had no cases of exertional heat illness of any form. From the personal point of view I no longer drink or eat on my 20 mile runs, and have managed to persuade some previous "water addicts" to do the same, and my last 2 marathons were also intake free.

I did a 22m recce myself the weekend just gone and took my inov hydration pack thingy with about a litre in. At the finish I had a little less than half left so I must've got through about 600ml of fluid over the course of 4 hrs. I don't think I'll need to carry any on the day unless it's very hot. I might carry a very small bottle (200ml) in my pack on race day as a back up but I doubt I'll need it.

But 200 mls is only about 0.5% of your total body water - carrying that amount is purely psychological.

I used to hit most of the drink stations in races, till i figured I didn't tend to take water when training. When I did Newark 1/2 Iit was a hot day and I did hit them. Closest I've come to projectile vomitting at the finish line!

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Originally Posted by Mike T

But 200 mls is only about 0.5% of your total body water - carrying that amount is purely psychological.

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If success in sport was purely physiological and there was no psychological element to it then teams wouldn't need managers, just coaches, and on a broader note psychiatrists, therapists, counsellors etc would all be redundant

I must have 10 to 15 pairs of running socks but only a couple of pairs for really important 'big days'