Ep 35 Gavin Byrne: EcoTrail Wicklow 80km 2021 winner
· Trail Running Ireland Podcast
Gavin Byrne bounced back from a frustrating UTMB to win the EcoTrail Wicklow 80km in a new course record just weeks later. He tells Eoin Flynn how he recovered, how the race unfolded, and what's next, including his first 24-hour race. First, René Borg explains how to approach the winter base period after your A race.
Eoin thanks listeners who said hello at EcoTrail and shares frustrations from a hard-fought national marathon championship in Belfast, where he finished just off the podium. René suggests ring-fencing 10 to 12 weeks for a winter base, with a short "mixed period" first for anyone still racing cross country. Set a loose volume goal measured in hours rather than miles, keep about 90% of running in zones 1 and 2, and use process goals like a set number of running days a week. Ramp up gradually from the recovery period, and use the base to restore neglected speed through strides, hill sprints and short, relaxed efforts. Treat winter races as "information", in Sebastian Coe's word.
Gavin describes a UTMB where little things went wrong from the start, including kit problems and a broken pole clip. He talks about doubting himself and pushing on with help from a fellow Irish runner and support crews. He finished in about 31.5 hours. For EcoTrail, he took a full week off, then walked, cycled and hiked, added basic strength and mobility work, and arrived with low expectations. He describes the early lead group and how the course record became a target at halfway. He shares his race fuelling (drink mix and eight gels, about four litres of fluid) and answers listener questions on hill training, a possible UTMB target and shorts. He finishes with his thoughts on the rising standard of Irish ultra running.