The Coastal Challenge #TCC2019 – PHOTOGRAPHS

PHOTOGRAPHS #TCC2019 The Coastal Challenge

A portfolio of TCC2019 race images are now online, they ‘web’ resolution only.
High resolution images will be uploaded in due course when suitable wifi is available.
.

GO : HERE

The Coastal Challenge 2018 #TCC2018 – Stage 6

The 2018 The Coastal Challenge today came to an end on the stunning beaches of Drake Bay on the Osa Peninsula.

Tom Evans and Ragna Debats are the champions after a masterclass of multi-day running. The duo obliterated the 2017 records set by Tom Owens and Anna Frost. I think it’s fair to say, these records may be around for while!

The 22km final day is a stunning day, starting and finishing on Bahia Drake, the loop is like a mini Coastal Challenge all compressed into one stage. Waterfalls, rainforest, plantations, dusty fire trail, water crossings, beaches, coves and the stunning Pacific as a backdrop as the runners make the way to the finish.

Tom Evans wanted the course record and he ran today, once again with Hayden Hawks. The duo worked together, creeping in under the 2-hour mark and securing a place in history. Tom Evans as the champion and Hayden Hawks as the 2nd. Any other year and Hawks would be the champion, but as the American said, “Tom has been on fire and I have tried to push but really, I have been holding on!’

Previous TCC winner and course record holder Michael Wardian finished 3rd overall and then the battle for first Costa Rican was on – Erick Aguero dominated the day.

For the ladies’ it was a neutral day with the top-3 ladies running together for much of the stage. Finally, Ragna Debats finished hand-in-hand and third places Suzanna G finished 3rd.

The line was full of emotion as an epic journey has come to an end. The 2018 TCC will go down in history as the fastest ever.

2019 will see the 15th edition of the race and I believe we can expect something special!

For now though, it’s all about Evans and Debats celebrating victory. This evening, the awards will take place on the beach with a roaring camp fire.

What else would you expect?

PURA VIDA

 

  1. Tom Evans 1:59:54
  2. Hayden Hawks 1:59:55
  3. Erick Aguero 2:00:26
  4. Neruda Cespedes 2:09:09
  5. Michael Wardian 2:10:48

 

  1. Ragna Debats 2:27:57
  2. Ester Alves 2:27:58
  3. Suzanna Guadarrama 2:34:38
  4. Shannon Colley 3:08:39
  5. Kerri Treheme 3:09:35

 

OVERALL GC

 

  1. Tom Evans 21:44:11 new CR
  2. Hayden Hawks 21:48:36
  3. Michael Wardian 25:17:42
  4. Erick Aguero 25:36:15
  5. Neruda Cespedes 25:39:00

 

  1. Ragna Debats 26:14:39 new CR
  2. Ester Alves 29:59:42
  3. Suzanna Guadarrama 30:41:30
  4. Mirta Reaple 35:08:36
  5. Josephine Adams 36:07:38

 

Full results at www.webscorer.com

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The Coastal Challenge 2018 #TCC2018 – Stage 3

Day 3 of the 2018 kicked off at 0530 this morning and what lay ahead was a tough and challenging day of hills, technical trail, waterfalls, long dusty and stony roads and relentless beach – all intensified by Costa Rican heat and humidity.

The early trails leaving Dominical Beach take the runners into 10km’s of technical river bed. It’s all rock hopping and slip sliding away on the wet and greasy surface.

Nuayaca Waterfall is no doubt the highlight of the day, if not the race. The runners arrive down a small trail and the cascade greets them, they pass through and climb up a winding trail. From here on in, the terrain varies from rainforest, dusty access roads and technical Trail before the beach arrives with approximately 10km to go.

Now, the heat is intense, and the runners are sandwich pressed between sand and sky.

A small technical forest section leads to the highway and then the final km’s are passed on the side of the road before turning down an access road to the beach. It’s a brutal day.

It may come as no surprise that Ragna Debats dictated the day and the pace in the ladies’ race. it’s fair to say, that Debats has lifted this race to a whole new level, her times surpass all that has gone before. So much so, she is lying 6th overall. Today she pushed and pushed and placed 6th on the stage and 1-hour 10-minutes ahead of 2016 TCC champion, Ester Alves. She is putting on a masterclass!

Ester Aves as usual ran a solid race finishing in 6:45 with Mirta Reaple 3rd in 7:06 closely followed by Suzanna Guadarrama in 7:12. The final positions for 2nd and 3rd could prove to be exciting with two tough days to come.

For the men, Neruda Cespedes was the first to the waterfall closely followed by Tom Evans and Hayden Hawks. By the time cp2 arrived, it was all change with Hawks, Evans joined by Timothy Olson and Marcus Scotney. They pushed through the downhill trails to the beach and Evans and Hawks pulled away from Olson and Scotney.

Olson then made a break in pursuit of the duo leaving Scotney alone n 4th place. Disaster struck whom Scotney missed a turn, losing time, he opens up the doorway for Jorge Paniagua, Erick Aguero, Neruda Cespedes and Ashur Youssefi to go ahead of him. It was a huge mistake and he would finally finish 9th on the stage in 5:43.

Evans and Hawks continued to mark each other at the front and despite several attempts to push ahead of each other, the duo finished in 4:54. Olson finished 3rd in 5:02 and Jorge Paniagua flew the Costa Rican flag in 4th!

Tomorrow’s stage is 37km from Coronado to Palmar Sur

 

  1. Tom Evans 4:54:52
  2. Hayden Hawks 4:54:52
  3. Timothy Olson 5:02:04
  4. Jorge Paniagua 5:26:25
  5. Erick Aguero 5:33:36

 

  1. Ragna Debats 5:34:20
  2. Ester Alves 6:45:13
  3. Mirta Reaple 7:06:58
  4. Suzanna Guadarrama 7:12:38
  5. Gabriela Molina 8:17:43

 

Full results at www.webscorer.com

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The Coastal Challenge 2018 #TCC2018 – Registration

The 2018 The Coastal Challenge finally got underway today in San Jose, Costa Rica, as over 100 runners from all over the world came to packet pick up and registration for the 14th edition of the race.

As always, it was a mixture of nerves and excitement. The journey ahead, a stunning 6-days running along the coast of Costa Rica from Quepos to the iconic Drake Bay. Flanked on the right by the Pacific and to the left, the amazing Talamanca mountain range. 

The 2018 edition of the race has all the makings of a classic. The men’s field is arguably the best ever with Michael Wardian, Hayden Hawks, Tom Evans, Marcus Scotney and Timothy Olson.

Michael Wardian, TCC champion and previous course record holder.

Hayden Hawks 2017 CCC champion.

Tom Evans 3rd at MDS Morocco 2017 and 4th at CCC and the Eiger Ultra Trail.

Marcus Scotney winner of the Dragons Back Race and Cape Wrath Ultra.

The ladies’ race is equally impressive with past winner Ester Alves returning joined by Ragna Debats, Inge Nijkamp and Josephine Adams.

Ester Alves 2016 The Coastal Challenge champion.

Ragna Debats Skyrunner World Series champion 2017.

Inge Nijkamp 11th at MDS Morocco 2017.

Josephine Adams 6th at MDS Peru 2017.

Full preview HERE

Tomorrow, Sunday 11th, runners depart for San Jose at 0400 for the 4-hour journey to the coast.

It’s a tough day as the race will start at 0900, the sun will already be high in the sky and the heat intense. It’s a day when patience can prevail.

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The Coastal Challenge 2018 Race Preview #TCC2018

The 2018 ‘The Coastal Challenge’ is upon us! Six days, 230.5km of racing and 9543m of vertical gain, 9413m of vertical descent – TCC is more than a challenge!

Follow #TCC2018

Over the years, TCC has grown in stature with an ‘A’ list of elite runners from all over the world. The 2017 edition was won by Salomon International Athletes – Anna Frost and Tom Owens. For 2018, the race steps up a notch with arguably the greatest ever male field assembled for a multi-stage race.

The 2018 edition lists a who’s who of elite runners.

Michael Wardian, a past winner and yours record holder returns. The unstoppable Chema Martinez from Spain returns once again looking for that top spot. Rising GB star, Tom Evans heads for his first rainforest experience after planing 3rd at MDS in 2017. Add to this, the legendary and iconic Timothy Olson, Drgagons Back and Cape Wrath winner, Marcus Scotney and the USA’s rising star and fast-man, Hayden Hawks – needless to say, the rainforest of the Talamancas may be ablaze after these guys have forged a path through its stunning trails.

For the ladies’ Ester Alves returns, a past champion, Ester has just placed 2nd at the Everest Trail Race in Nepal. She will be joined by the Dutch mountain goat and fast lady, Ragna Debats. Our top three female contenders should have been rounded out by Elisabet Barnes but unfortunately, illness has taken its toll and she will not make the start in Quepos.

“Due to several occurrences of cold and flu in the last few months I have had to reevaluate my upcoming race schedule. I have raced nine demanding multi-stage races in the last two years and my body is telling me to back off a bit. I plan to come back stronger and one thing is guaranteed, I will be back at TCC2019 – It is a race I love!”

– Elisabet Barnes

The Race:

Stage 1 34.6km 1018m of vert and 886m of descent

Stage 2 39.1km 1898m of vert and 1984m of descent

Stage 3 47.4km 1781m of vert and 1736m of descent

Stage 4 37.1km 2466m of vert and 2424m of descent

Stage 5 49.8km 1767m of vert and 1770m of descent

Stage 6 22.5km 613m of vert and 613m of descent

Stats:

Total 230.5km

Vertical 9543m

Descent 9413m

Description

Hugging the coastline of the tropical Pacific, TCC is the ultimate multi-day experience that weaves in and out of the Talamancas; a coastal mountain range in the Southwest corner of Central America.

The terrain is ever-changing from wide, dusty and runnable fire trails to dense and muddy mountain trails. Runners will cross rivers, boulders, swim through rivers, pass under waterfalls, survive long relentless beaches and finally finish in the incredible Corcovado National Park, a Unesco World Heritage site with a stunning final loop around Drake Bay before departing for their journeys home via speedboat.

THE ROUTE

Stage 1 

It’s a tough day! Runners depart San Jose early morning (around 0530) for a 3-hour drive to Playa Del Rey, Quepos. It’s the only day that the race starts late and ‘in the sun!’. It’s the toughest day of the race, not because the the terrain or distance, but because of the time of day! The runners are fresh and feel great. That is until about 10km and then they realise the heat and humidity is relentless. It’s a day for caution – mark my words! The 34.6km is very runnable with little vertical and technicality – it welcomes the runners to Costa Rica.

Stage 2

From here on in, it is early breakfast. Around 0400 runners wake and the race starts with  the arrival of the sun! The only way is up from the start with a tough and challenging climb. It’s a tough day with an abundance of climbing and descending and a final tough flat stretch on the beach, just as the heat takes hold.

Stage 3

It is basically 25km of climbing topping out at 800m followed by a drop to the sea and a final kick in the tail before the arrival at camp. For many, this is a key day and maybe one of the most spectacular. Pura Vida.

Stage 4

It’s another tough start to the day with a relentless climb, but once at 900m the route is a rollercoaster of relentless small climbs and descents, often littered with technical sections, rainforest, river crossings and boulders. At 30km, it’s a short drop to the road and the finish at 37.1km.

Stage 5

The long day but what a beauty! This route was tweaked a couple of years ago and now has become iconic with tough trails, plenty of climbing, sandy beaches and yes, even a boat trip. The finish at Drake Bay is iconic.

Stage 6

The victory lap! For many, this stage is the most beautiful and memorable. In just over 20km, the route manages to include a little of all that has gone before. It’s a stage of fun and challenges and one that concludes on the beach as a 2018 medal is placed over your head – job done!

THE RUNNERS – MALE

 

Michael Wardian has won the race and set a course record. He knows the lay of the land and if anyone knows how to race hard, day-after-day, it is Mike. You can never bet against him and he always comes ‘to race!’ There is no sandbagging, no pretenses, just a full-on let’s race and let the best man win!

Hayden Hawks burst on the scene in recent years blazing a trail of fast running. He is one of the new breed of trail runner who is moving from the road/ track to the trails. That natural speed is making trail racing faster and faster. Hayden won CCC in 2017 – a huge win. He loves to train with big weeks and TCC will feel like a ‘training week’ but just a whole lot faster… he is a favourite for the win! 

Timothy Olson needs no introduction. This man blasted Western States to a whole new level and was the man to beat at any race. A tough 2016 started to overturn in 2017 with a slow but calculated return to form. One of the nicest guys out there, Timothy will bring his love for all things to TCC and will inspire with his feet and his heart. On his day, this guy could rip the legs off the competition.

Tom Evans burst on the scene in 2017 placing 3rd at Marathon des Sables. He played the Moroccans at their own game and had them worried. Interestingly, Michael Wardian also placed 3rd some years ago… Tom placed 4th at the Eiger Ultra and CCC and recently has earned a slot on the GB Squad for the World Trail Championships in May. He is fast and can run technical trails, he has the multi-day format nailed – it is going to be awesome!

Marcus Scotney has represented GB and has won ‘The Challenger’ at the UK’s Spine race, won the Cape Wrath Ultra and most recently, The Dragons Back Race – both of which are gnarly UK multi-stage races. Marcus has all the skills for a great race at TCC, the biggest question may well come with heat adaptation from a cold UK?

Finally, Chema Martinez is slowly but surely become Mr. TCC. He has raced many times and played 2nd year-on-year. Will 2018 be the year when he tips the scales in his favour? Who knows, one thing is for sure, he will race hard every day.

THE RUNNERS – FEMALE

Ester Alves has won the race before and last year placed 3rd. Recently, she placed 2nd at the Everest Trail Race in Nepal. Ester brings experience and excellent mountain/ technical running to TCC and as such, will always be a favourite for the win.

Ragna Debats in recent years has been a revelation mixing fast running (IAU World Trail Champs) with Skyrunning. On paper, Ragna is a hot favourite for victory in Costa Rica. The combination of speed and technical ability may well give her a supreme edge over the competition.

Inge Nijkamp placed 11th at Marathon des Sables and although she won’t appreciate me highlighting her name here, she will be one to watch. Her form, in her own words, “Is not what it should be,’ but, she has the ability and skill to certainly edge onto the podium should all go well.

Of course, we can not rule out the local talent who, over the years, has made the race exhilarating and exciting. We will update this report with a review of both the male and female talent once the race list has been confirmed.

Registration takes place on February 10th

Racing starts on the 11th

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Ragna Debats to join the 2018 The Coastal Challenge #TCC2018

Ragna Debats had a stunning 2017 racing all over the world in multiple Skyrunning events and distances – surprising that someone born in the flatlands of the Netherlands can run so well in the Mountains. It was a full year and one that at times could have so easily pushed her over the edge. However, Debats managed her time well and concluded her racing year with an epic journey to Nepal.

A break over the Christmas period and a return to consistent training, Ragna now sets her sights on Costa Rica and The Coastal Challenge. It will be a new challenge and one that should suit the Skyrunner well, the mixed terrain and technical challenges should suit her skill set.

In May, Ragna has her sights set on the IAU World Trail Championships.

I caught up with Ragna, with 1-month before Costa Rica it is all systems go.

You have had a great year – Skyrunning Champion, IAU World Trail top result and recently racing in Nepal – what has been a highlight?

For me personally, my highlights have been the Olympus Marathon where I won and set a new race record, High Trail Vanoise where I became EU Champ. The Rut, USA, I won and set a new race record too whilst having fun – a dream! However, I have enjoyed all of the races, 2017 was a great year!

Racing in Costa Rica will be very different but it will suit your skill set, what are you looking forward to?

I am looking forward to racing in a completely new scenery! I can’t wait to see the tropical rainforests and the beaches, it is going to be incredible.

Are you doing any specific training for the heat, humidity in Costa Rica – if so, what?

I have just started training again after a break over Christmas. Basically, I am working towards the IAU World Championship in May and during January and February I will mainly focus on strength training and volume, Costa Rica will work well in this plan, however, adapting to the heat will be difficult.

You have just done a multi-day race in Nepal, is multi-day something you’d like to do more of in the future?

Nepal was a great experience, mainly on a humane level and because it was a real cultural adventure. From a running prospective I was a little disappointed, but Nepal offered so many new challenges it was always going to be a learning curve. Also, the race concluded a long and hard year of racing.

Do you have a plan or strategy for Costa Rica, or will you take each day as it comes?

I hope I will feel like when I ran the Pyrenees Stage Run in 2017 where I could push every day and enjoy the race from the beginning until the end. We shall see what happens!

You will have strong competition from Ester Alves, Elisabet Barnes and more… does that excite you?

Yes, definitely! I’m always looking for good competition and I will revel in it. It’s exciting. 

Tell me a little about your preparation for Costa Rica – what are you doing at the moment?

At the moment, I am just getting back to regular training sessions after my running break and my Christmas holidays in Holland. But I feel really motivated to get into a good shape for 2018.

What will a multi-day race bring you for your plans later in 2018?

I think it will give me a good base for the season. After the race, I will start with specific speed work which will lead into the world champs!

What are the plans for 2018?

Until May I will be mainly focused on the Trail World Championship and afterwards I will follow the ISF World Series and the ISF World Championship.

Finally, what is your lifetime, long-term dream race or goal?

I would love to win the UTMB, the Trail World Championship and to become the overall World Champion!

TCC as it is affectionately known is a multi-day race starting in the southern coastal town of Quepos, Costa Rica and finishing at the stunning Drake Bay on the Osa Peninsula. It is an ultimate multi-day running experience that offers a new challenge even to the most experienced runner. Taking place over 6-days, the race hugs the coastline of Costa Rica, traveling in and out of the stunning Talamanca mountain range. Even the strongest competitors are reduced to exhausted shells by the arrival of the finish line due to the combination of technical trails, dense forest, river crossings, waterfalls, long stretches of golden beach, dusty access roads, high ridges and open expansive plains.

You can read and view images from the 2017 edition HERE

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The Coastal Challenge

Facebook HERE

Website (UK) HERE

Website (Global) HERE

 

 

 

 

The Coastal Challenge 2017 #TCC2017 – Stage 1 Results and Images

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Katelyn Tocci – Costa Rican hope for the podium.

Costa Rica Coastal Challenge 2017 Stage 1

Words by Niandi Carmont. Images by iancorless.com

Heat, humidity and hydration warnings by race director Rodrigo Carazo signified the start of the 2017, The Coastal Challenge – now in its 13th edition.

iancorless-com_tcc2017-0180

Time to cool off…

The start of the 34.6km stage was on the beach at Playa Del Rey and temperatures were already soaring at the start where runners were dropped off after a 4-hour coach journey from San Jose. The first section until CP1 was extremely runnable fire trail. Many were still adapting to the heat and held back. In the men’s race Tom Owens set the pace and literally flew off with Chema Martinez hot on his heels. Local Costa Rican Erick Aguero followed closely. In the ladies’ race Elisabet Barnes took the lead on the flat fire track followed by Anna Frost and Ester Alves.

iancorless-com_tcc2017-1395

Elisabet Barnes

 “It was hot,” Frosty said. “I felt terrible for the first 15km on the flat. As soon as I got to the hilly section I felt better. I didn’t want to blow up this first day so I tried to be sensible. Elisabet was flying on the flat section. I passed her after CP1 on the climb. We ran together until CP2 and then I took the lead.”

iancorless-com_tcc2017-1259

Ester Alves and Anna Frost chasing Elisabet Barnes

Ester Alves tried to keep up with the duo but was soon outdistanced and overtaken by Anna Comet who looked surprisingly fresh and unaffected by the heat. Frosty won the first stage with a 5min lead on Elisabet Barnes with Anna Comet completing the podium just 2min behind. Ester, defending 2016 ladies’ champion was philosophical about her performance today: “It’s the first stage and I had lots of fun. You have to accept the good days and bad days. I haven’t planned a strategy for tomorrow. Just having fun.”

With her preference for technical courses and Stage 2 being much more challenging than today, she will be well-served. Elisabet Barnes was very happy with her second place and performance, finishing the stage 25min faster than last year.

After CP1 the course took the runners on a climb to 450m with a drop down to CP3 at 29.5km. It was on this first climb through jungle undergrowth and in the heat that novices and those who had forgotten to pace themselves and keep body temperatures down, really suffered.

iancorless-com_tcc2017-9705

Tom Owens in the early km’s after the start

In the male field Tom Owens had a small gap over Chema Martinez . At CP2 and 19km into the race, they arrived together and then Chema, who boasts a 2:08 marathon PB, left first in an attempt to open a gap on the fast and dusty roads on what was very runnable downhill fire trail. However, Tom managed to hold on to him.

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Chema Martinez

The course ended with a hilly single track shaded forest section, a little add-on and alteration introduced in 2016 to avoid too many fire trail and road sections with a slippery river crossing to the finish near Rafiki Lodge along the river.

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Jason Schlarb in the rainforest section after CP1.

The day was not without incidents with Jason Schlarb missing a turning and the bright pink fluorescent markers just after CP3 and taking a big detour, adding on extra miles and ending up 25min behind Chema Martinez. “I was 10min behind Chema Martinez and in 3rd place after CP3,” Schlarb said. “I missed the turning and ran along the river and back onto the road where a crew vehicle pointed me in the right direction. I went from 3rd to 6th position and lost 15min.” 2015 ladies’ champion, Veronica Bravo from Chile also went off course after CP3 finishing 6th today.

Veronica Bravo just before going off course.

Veronica Bravo just before going off course.

Men’s Race

Tom Owens: 2:44:45

Chema Marinez: 2:47:55

Erick Aguero: 3:02:42

 

Women’s Race

Anna Frost: 3:14:49

Elisabet Barnes: 3:19:24

Anna Comet: 3:21:23

iancorless-com_tcc2017-9630

Daily reports and images will be posted on this website when connection allows.

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#TCC2017

 

Multi-Day Running in a Rainforest – Hint ‘n’ Tips

©iancorless.com_TCC2016-3069Multi-day racing brings many challenges and variables not only in the terrain that you can and will encounter but also how one journeys from day-to-day. For example, the Marathon des Sables is a multi-day race that requires self-sufficiency, the only exception comes with water, provided by the race but rationed and the provision of a ‘bivouac’ which provides basic cover which must be shared with seven others. It’s why the ‘MDS’ has become THE multi-day race to do. It strips the runner back to basics.

The Coastal Challenge with takes place in Costa Rica, by general consensus, provides a more challenging course than its desert counter part, however, there is no self-sufficiency.

Don’t be fooled though, the race throws many a challenge at participants and below we provide ‘Hints-n-Tips’ that will make a journey into the rainforests of Costa Rica not only more enjoyable but more successful.

What is The Coastal Challenge?

The race is a multi-day journey that travels from Quepos to Drake Bay over five days and the sixth day is a loop around the Corcovado. Distances are as follows:

  1. 32km (917m+)
  2. 44.6km (1788m+)
  3. 38km (1811m+)
  4. 35km (2054m+)
  5. 52km (1822m+)
  6. 23km (584m+)

Is the race harder than Marathon des Sables?

To provide an ambiguous answer – yes and no!

NO:

  • The race is not self-sufficient and therefore runners only need to run with a small pack with essentials and water.
  • Aid stations are provided with some food and therefore the need to carry anything heavy is minimal but one should think about personal needs, tastes and requirements.
  • You take your own tent (or hire one from the race) and therefore you have your own space to sleep and recover.
  • You have a bag or box that is transported each day to the finish of each stage and therefore you can have fresh clothes, shoes, medical supplies, food etc at your disposal.
  • Food is provided in  the morning, post run and in the evening – you can pretty much eat as much as you like.
  • Many of the campsites are in amazing locations and some local amenities are available, for example, you can have a beer or a cold drink most evenings.
  • The ‘long day’ is not as long as MDS.

YES:

  • The terrain is very varied and at times brutal, you need to be able to handle technical terrain.
  • The course has many 1000’s of meters elevation and descent.
  • Fire trails connect the forest, beach and technical sections which are hard on the legs.
  • Beach sections are long and physically exhausting and mentally tiring.
  • The heat is relentless.
  • The humidity is 75% + and you will sweat, sweat and sweat.
  • Your feet will be in and out of water everyday.
  • The long day is not as long as MDS but at 52km with 1800m+ of vertical over very technical terrain with relentless heat and humidity, it is more than enough of a challenge.

How does one achieve success at TCC?

©iancorless.com_TCC2016-0848

KIT:

Bag/ Storage:

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Within reason you can take as much kit as you need as this is transported daily by the race. The race organisation ask that you use ‘Action Packer’ boxes for a couple of reasons: 1. They are waterproof. 2. They are easy for the race to transport as they pack together and are durable. However, from a UK or Europe perspective they are a nightmare to travel with and are troublesome. I recommend *The North Face Base Camp Bag Duffle (here), an Overboard Waterproof Bag (here) or an Ortlieb Waterproof Bag (here). Waterproof is important as you ae going to a rainforest and you do stand the chance of rain on at least one day. You can of course use individual waterproof bags inside to separate and itemise clothing, equipment and so on. *The TNF is not 100% waterproof but I have used it and had no problems.

Clothing:

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You have a bag that can carry all your kit, so, take 6-8 sets of clothing. It’s really simple, you run in one set of clothing and at the end of the day you freshen up and change into the next days run clothing (which you can sleep in). You can of course add some additional casual clothing if required.

©iancorless.com_TCC2016-9808Make sure clothing is breathable, comfortable and I recommend that tops cover your shoulders as this can be a problem area in such intense heat and sun. You will need a hat without a doubt and some prefer to run with a hat that has protection that comes over the back of the neck. Ladies – just a word of warning on ‘strappy’ tops, they expose more of your skin and you end up with some crazy sun tan.

Feet:

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Not looking after your feet is one of the main reasons (in addition to dehydration) why you will not finish the race. Feet will get wet everyday and you will run on all sorts of varied terrain from gravel fire trail to technical and rocky boulder sections. Your ankles will be twisted and your feet can feel pretty beat up. Obviously you can take advantage of having more than one pair of shoes, I would definitely take two pairs and ideally three. Maybe you could take one pair a 1/2 size larger as a ‘just in case!’

©iancorless.com_TCC2016-9973Think about the fit of your shoe. Forget the advice about going a size larger, for me, this is just bad advice. A shoe that is too big will allow your foot to move, a moving foot causes friction, friction causes blisters – the rest is a horror story and believe me, I have seen some horror stories at TCC. You need a thumb nail of space above your big toe, no more! Of course I provide generic advice here and should YOU know you need something different from experience, trust your instinct. Because the trail is often technical, you need a shoe that can handle a multitude of surfaces that includes rocks, gravel, sand, wet rock and so on. You need trail shoes! Consider your gait, the amount of drop you prefer and how much cushioning.

©iancorless.com_TCC2016-0044Only you know this and nobody can tell you which shoe to use. Also considerer that a shoe needs to be breathable – your feet will get very hot but more importantly your feet will be in and out of water. A shoe that drains water is essential. As an example, Scott Kinabalu (here) has drainage holes that allows water to escape, inov-8 are also making a shoe called ‘Chill’ which is designed for hot weather (here). Some runners like to tape their feet to protect them, if that is the case with you, do that in training so that you understand how that impacts on what size of shoe you require.

©iancorless.com_TCC2016-6245Good socks are essential and in four years of running and working at TCC I have always worn Injinji and never had one blister! Take a fresh pair for each day. Finally, the TCC does have one or two foot doctors who will look after you should a problem happen, my advice, avoid the problems by understanding your needs before arriving in Costa Rica.

Tent:

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The race can provide a tent for you which you can hire, however, I prefer to take my own. The most important thing with your tent is that it must pitch ‘inner’ only. The reason for this is that it’s hot, really hot, and therefore you want as much air-flow as possible. An inner tent with lots of mesh is ideal too. You also don’t really need to worry about the size, I don’t recommend bringing a huge tent but I also don’t recommend bringing a tiny tent. Although I recommend an inner pitch tent, please bring the fly sheet that makes it waterproof – it is a rainforest remember! You can just throw the fly sheet over if required.

Equipment:

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Unlike other multi-day races, what you require whilst on the trail is quite minimal. I recommend a ‘vest’ like pack that can hold bottles, bladder or bottles and bladder. You will drink lots and lots and over the years I have found that having a bladder and two bottles takes some of the worry away from drinking. At times, aid stations can be very far apart, you don’t want to be without water! I would take a simple first aid kit, a whistle (just in case), purification tablets, phone, pocketknife, cash and some sun cream. In past editions, some runners have taken a ‘Spot’ tracker or similar. Poles at times will be useful, it depends if you are a racer or a completer. Importantly, should you take poles, make sure they fold, make sure you can store them quickly and make sure you know how to use them. I would bring your favourite run snacks (gels, bars or whatever) and think what you will need for six days. I have mentioned clothing and shoes, no need to compromise, so don’t! Think about toiletries, medical supplies and personal items that will make your journey in the rainforests better – for example an iPod. You will not need a sleeping bag, it’s too hot, however, I do recommend that you bring a sleeping bag liner, it can often get just a little chilly around 2 or 3am. Pretty much everyone sleeps in run clothing. Bring a sleeping matt and one that provides good comfort, some campsites are rocky!

Hydration:

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Think you have already understood that it’s hot, very hot. You will sweat immediately and you will sweat all day. This places unique demands on you and you will need to keep hydrated. I have already mentioned about carrying enough liquid – make sure you do! I would normally recommend drinking to thirst, but here, I would drink every 10-15min and keep that going. Electrolytes are a constant debating point, particularly with Tim Noakes ‘Waterlogged’ book. However, you will need to replace salts and how you do that will depend on you and your needs.

©iancorless.com_TCC2016-7175The course has constant possibilities for you to submerge yourself in water and reduce your core temperature – do so, it’s essential! Never pass an opportunity. Just 2-3 minutes fully submerged will allow you to continue on feeling refreshed. Never run in the sun when you can run in the shade and cover up your head and shoulders.

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Top Tips:

  • Day 1 starts with 10km of good running. Everyone starts out way too fast and ironically, day 1 at TCC has the most drop outs through exhaustion and dehydration. Start slow! Ease into the race and without doubt, if possible, get some heat acclimatisation before coming out to costa Rica. Day 1 also starts much later than every other day, so, the shock is magnified!
  • From day 2 you will start running with sunrise, take advantage of the cooler hours but don’t go out running hard like a wild animal. You will pay for it.
  • Feeling tired? Run in the shade, walk in the sun.
  • Poles are a benefit at times and I would certainly bring them so you can make a choice whilst at the race.
  • Understand that this is a technical race with very varied terrain, lots of climbing and lots of descending. Practice this and prepare both physically and mentally.
  • Learn to walk – everyone will walk at some stage.
  • Take advantage of every possibility to submerge yourself in pools, rivers, ponds etc.
  • Use a buff or similar product and keep that wet and cool.
  • Pour water over your head regularly to avoid over-heating.
  • Use a hat.
  • Flowing water is often drinkable but be careful, I take water purification tablets as a precaution.
  • Never pass a feed staton without filling bottles/ bladder.
  • Think of your own food needs and diet requirements.
  • The course is exceptionally well marked and be attentive, it’s easy to pass a marker when you have your head down. Not seen a marker in 5-minutes? Chances are you have gone the wrong way.
  • Wildlife will surround you and the reality is that you will not see any of it as the animals are too frightened of you. However, you will hear lots of noises, that is part of the fun! You stand a good chance of seeing monkeys, maybe a snake, spiders and birds.
  • Calf guards or compression may be a good idea on some of the more technical sections, however, I prefer the airflow to keep cooler.
  • When back in camp after a day running, take shoes off first and put some flip-flops on and let your feet breathe. Check for any irruption and blisters and get that seen to asap.
  • Have a shower and freshen up, get some fresh clothes on.
  • Eat and hydrate.
  • Take a nap and elevate your legs.
  • Masseurs are available at a charge (tbc).
  • Evenings are very social and you will be able to relax and bond with fellow runners. However, you do have your own personal tent, so, you can escape and have quiet time if you wish.

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Check List:

  • Waterproof bag or box
  • 2/3 pairs run shoes
  • Run apparel for 6 days
  • Casual clothing
  • Tent that pitches inner only but bring fly sheet
  • Head torch/ tent light
  • Sleeping bag liner
  • Hat
  • Sunglasses
  • Travel towel
  • Phone
  • Knife
  • Electrolytes
  • Food for running
  • Whistle
  • Sun cream
  • Medical kit and medication
  • Cash
  • Credit card
  • Poles
  • Gaiters
  • iPod
  • Rope to make a washing line
  • Pegs

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Finally:

Running a multi-day race is an experience and something to cherish. Look around and take advantage of what is a stunning environment. Accept now that this race will challenge you and that it will be tough. Get your head in the right place. Prepare as best you can for heat, humidity, technical running, climbing and descending, if you come prepared, the race will be so much easier.

I always provide impartial advice based on my experiences and knowledge. However, I do accept that I don’t always know or understand what ladies require at a multi-day race. Niandi Carmont has run the shorter Adventure Race and the full distance race at TCC and she provides here a little additional advice for female competitors:

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You might be spending a significant part of your day out on the course but it is always nice to have something clean and light to change into other than run kit. Since you don’t have to transport this, think about light cotton sundresses you can change into after your shower at the end of the daily stage. It will be boiling hot and humid in the evenings so no point bringing anything warm.

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Flip flops are a must. Bring a good quality pair that won’t break the first day in camp. Your feet will swell up and will have macerated in run shoes the whole day. They will have taken a pounding and thank you for allowing them to breathe a few hours. Also I recommend taking showers with flip flops as the showers won’t be sparkling clean and this will reduce the risk of catching anything like athlete’s foot or plantar warts which are highly contagious and prevalent amongst ultra-runners.

Bring a 2-piece swimsuit – there will opportunities to bathe in rivers or the sea at the end of the day.

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I suggest a very, very light negligee to slip into in your tent if you don’t like sleeping in the nude as you will be sweating and no doubt not be using your sleeping back or liner. Temperatures hardly drop at night and it remains humid.

Don’t economise on sun cream – bring a spray, high SPF type, which is non-greasy. Don’t forget you will be sweating a lot in the high humidity so this will have to be applied regularly on the course. Carry a small tube (Tingerlaat (here) do a tiny tube with SPF 50). Take a small tube of anti-chafing cream or gel (Gurney Goo do small tubes) in your pack too. With the high humidity and being constantly wet, running through water even runners who don’t usually suffer from chafing will find this an issue. Apply beneath your sports bra and inner lining of run shorts.

I would recommend against running in ‘skorts’ as you will be constantly sweating and trying to cool off in rock pools to keep your body temperature down. The skirt part will just weigh you down with water. Bring single-layered run shorts or short breathable tights. You will probably suffer less from chafing too with tights.

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Hair conditioner is an absolute must as you will be showering every day and if you don’t want to end up with damaged, straw-like hair or knots, bring a good conditioner. I have had plenty of experiences of leaking bottles of haircare products so I take enough L’Oréal sachets which pack very well and are single use.

Don’t wear rings! Your fingers are going to swell up through heat and some dehydration – so leave the solitaire at home. You will just have to put up with the unsightliness of sausage-finger syndrome for a while.

Bring waterproof zip-locks for cash and toilet paper to carry with you on the daily stages as you will be running through a lot of water and believe me you will be happy to buy an ice cold coke some days on the course. Also make sure your mobile phone is in a waterproof casing/bag or don’t take it with you on the river sections.

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Jason Schlarb to run The Coastal Challenge 2017 #TCC2017

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Jason Schlarb shot to notoriety after winning Run Rabbit Run 100-mile race in 2013. What has followed is a rise through the ultra ranks. A 4th place at UTMB placed Jason as one of the most successful Americans ever to perform at the big dance in Chamonix – a race that has proven elusive for Americans to crack until recently. The true sign of a true champion is when they go back to a race and win again… Jason did this at Run Rabbit Run winning again in 2015. However, all previous results pale into insignificance after Jason crossed the line hand-in-hand with Kilian Jornet at the 2016 Hardrock 100.

Hardrock, a low-key event in comparison to some of the big ‘hundos’ is for many the epitome of the mountain ultra world – with 100 miles to cover and relentless vertical gain at altitude, it is the grandad event that all other races look up to. For Jason to win it alongside arguably the greatest mountain runner in the world is a huge accolade.

However, before Jason ran the Hardrock 100 event, in winter of the same year, he covered the Hardrock 100 route on skis – a first! It was quite the event and experience and what followed was an immersion into the heat of the Sahara.

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Jason raced the 2016 Marathon des Sables and found it a real challenge, I wondered, what was it about multi-day racing that appeals to him, after all, he has a reputation of being a single stage racer.

“One of the aspects of stage racing I appreciate the most, is being able to spend quality time with other athletes over multiple days. There are great opportunities to make life long friends at stage races. I really look forward to reuniting with my Norwegian Altra teammate Sondre Amdahl at TCC. Sondre and I have raced together on a number of occasions and we both raced at Marathon des Sables, he placed 8th and I was 12th. I wouldn’t mind setting things right and beating Sondre at the Costal Challenge in February :)”

But I wondered, is racing for multiple days harder than racing for one day?

“Stage racing creates prolonged drama, excitement and amazing entertainment for both spectators and athletes alike, what is there to not like about that? Stage racing, to me, is far more difficult. One must perform well day-after-day and juggle an extended game of being patient and balancing effort.”

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At Marathon des Sables I had noticed that a lack of rest and a lack of calories made the Sharan challenge difficult for Jason, although TCC is not a completely self-sufficient race, I asked Jason what are the challenges he thinks he may encounter during The Coastal Challenge?

“For me, the Coastal Challenge presents a unique obstacle of performing well in a hot and humid climate while living and training in a snowy and cold climate. I will also need to focus on speed training this winter to be ready for faster, lower altitude running verse my usual high altitude, mountain running. Staying blister and generally injury free over multiple days of racing is also a big task at the Coastal Challenge.”

Snow and cold temperatures are not ideal preparation for the heat, humidity, rainforests, long stretches of beaches and technical trail of Costa Rica – is this going to be perfect running terrain or a real challenge?

“Traveling through wild lands is always a thing of perfection in my mind, but that perfection always presents challenge – that’s why we do it! I love Costa Rica. My family lived there for 2 years while I was at University, so, I always look forward to going back.”

©iancorless.com_MDS2016-1834You have already mentioned that you will have snow and cold temperatures to deal with in the build up to TCC. You have also said that you will need some speed but will you do any specific training for Costa Rica and what are the race plans for later in 2017?

“TCC is my only winter race this year, so most all of my training this winter will be geared towards performing well at TCC. Transvulcania in May will be my next focus race followed by a return to Hardrock 100 in July and hopefully Grand Raid/Diagonal des Fous in October.”

Have you thought about equipment, shoe choices and other details for the race?

“I have not figured out my race kit for TCC yet. While I almost always race in Altra Paradigms, I am pretty confident I will be racing in a different, higher traction shoe called the Altra King MT (coming out next year). I’ll use a Ultimate Direction racing vest, but besides that, I have some work to do selecting equipment.”

TCC and Costa Rica has a reputation for being a relaxed and enjoyable race – do you think holidays that combine a race are a good idea?

“Absolutely. I’ve paired holiday travel both alone and with my family my whole trail running career. Europe, New Zealand, Iceland, you name it! Importantly though, holiday and racing can be two in the same for me, but it isn’t easy to do. I have failed before at properly managing the balance (UTMB this last summer, for example) between traveling, holiday, fun, training and racing abroad. Balancing things with clear boundaries, a plan and discipline is essential. As far as enjoying myself before and after each stage, that just depends on the day, my mood, physical condition, performance etc…”

As one season comes to an end and Jason prepares for 2017, I ask what he is most looking forward to?

“I look forward to escaping winter for a fantastic world class event in Costa Rica. I am very excited to both prepare for and experience the Costal Challenge.”

©iancorless.com_TCC2016-3084
The Coastal Challenge is a multi-day race over 6-days starting in the southern coastal town of Quepos, Costa Rica and finishing at the stunning Drake Bay on the Osa Peninsula, The Coastal Challenge is an ultimate multi-day running experience.

Intense heat, high humidity, ever-changing terrain, stunning views, Costa Rican charm, exceptional organisation; the race encompasses Pura Vida! Unlike races such as the Marathon des Sables, ‘TCC’ is not self-sufficient, but don’t be fooled, MDS veterans confirm the race is considerably harder and more challenging than the Saharan adventure.

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Hugging the coastline, the race travels in and out of the stunning Talamanca mountain range via dense forest trails, river crossings, waterfalls, long stretches of golden beaches backed by palm trees, dusty access roads, high ridges and open expansive plains. At times technical, the combination of so many challenging elements are only intensified by heat and high humidity that slowly but surely reduces even the strongest competitors to exhausted shells by the arrival of the finish line.

The Coastal Challenge which will take place Feb 10th – 19th, 2017.

All images ©iancorless.com – all rights reserved

ENTRIES ARE STILL AVAILABLE FOR THE 2017 EDITION
Email: HERE

Website: HERE

Facebook: HERE

Twitter: @tcccostarica

More information:

Read the full 2016 race story HERE

View and purchase images for the 2016 race HERE

Follow #TCC2017

 

Anna Comet to run The Coastal Challenge 2017

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The Coastal Challenge are pleased to announce that Anna Comet (Spain), two times winner of the Everest Trail Race will participate in the 2017 edition of the race.

A multi-day race over 6-days starting in the southern coastal town of Quepos, Costa Rica and finishing at the stunning Drake Bay on the Osa Peninsula, The Coastal Challenge is an ultimate multi-day running experience.

Intense heat, high humidity, ever-changing terrain, stunning views, Costa Rican charm, exceptional organisation; the race encompasses Pura Vida! Unlike races such as the Marathon des Sables, ‘TCC’ is not self-sufficient, but don’t be fooled, MDS veterans confirm the race is considerably harder and more challenging than the Saharan adventure.

©iancorless.com_TCC2016-0873

Hugging the coastline, the race travels in and out of the stunning Talamanca mountain range via dense forest trails, river crossings, waterfalls, long stretches of golden beaches backed by palm trees, dusty access roads, high ridges and open expansive plains. At times technical, the combination of so many challenging elements are only intensified by heat and high humidity that slowly but surely reduces even the strongest competitors to exhausted shells by the arrival of the finish line.

2017 will signify the ‘lucky for some’ 13th edition and building on the success of the 2016 edition, Central America’s most important multi-day race looks set to elevate itself to new heights with this first of six announcements about the elite field who will undertake the race next year.

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Anna Comet in recent years has shot to fame as a trail and mountain runner after a very successful career as an Alpine skier and ski mountaineer. Her 2014 victory at the Everest Trail Race (also a multi-day race) paved the way for a strong and consistent Skyrunning year in 2015.

Born in Girona, the mountain has always been a passion for Anna. A 4-year stint living in the French Alps at 14-years old and 2-years in Andorra laid the foundations for selection for the Spanish National Team for Alpine Skiing. A 6-year career saw Anna race many European Cups and the FIS World Cup Races.

Injury unfortunately removed Anna from competitive sport for 4-years and when she returned, trail running and ski mountaineering were her chosen disciplines.

Although my heart says to me that I have to keep pushing on ski mountaineering competition, common sense and my mind are pushing me to focus all my efforts to one goal; trail running. I feel that this is what I have to do! – Anna Comet

Despite placing 6th on two occasions at Pierramenta, 2nd at Patrouille des glaciers and many top 10-places on the World Cup races, during the 2014 season Anna slowly moved purely to trail and mountain running. Victory at the 2014 Everest Trail Race confirmed she had made a wise decision.

*****

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You have raced multi-day races twice before, the Everest Trail Race, on both occasions you won. What do you like about multi-day racing?

EN: I think there are two big special things: 1. there is more race strategy than in other races and 2. the contact and the experience with the rest of the racers is very special.

SP: Creo que hay dos cosas muy especiales: 1. hay más estrategia que en otro tipo de carreras y 2. el contacto y la convivencia con el resto de corredores es muy especial.

The Coastal Challenge in Costa Rica will be very different to Nepal, what is the attraction?

EN: The biggest attraction is that it will be very different to Nepal and to all the other races I have done before; the terrain, the heat, the sea, etc.

SP: La mayor atracción es esto, será muy distinto que Nepal y que el resto de carreras que he hecho antes, el terreno, el calor, el mar, etc.

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Like ETR, TCC is not self-sufficient, you dont need to carry all your equipment like MDS, is that more appealing? You are free to run!

EN: Of course yes! I like running free, you can run faster and one of the things that I like most of running is to run as fast as I can.

SP: Por supuesto! Me gusta correr libre, se puede correr más rápido y una de las cosas que más me gusta de correr es hacerlo tan rápido como pueda.

High heat and intense humidity makes the TCC an extreme challenge, will you prepare specifically for this?

EN: I would like to, but I think it will be impossible. In Catalonia where I live it is cold from November, so I will have to get used to the heat and humidity during my stay in Costa Rica.

SP: Me encantaría pero creo que será imposible. En Cataluña, donde vivo, hace frío a partir de noviembre… así que tendré que acostumbrarme cuando llegue a Costa Rica

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You have excelled at Skyrunning in recent years, will the combination of technical trails, water crossings, climbing etc, of Costa Rica appeal to you?

EN: I’m sure of it! I am really looking forward to going and running there!

SP: Estoy segura que si! Tengo muchas ganas de ir y correr allí!

TCC is almost 1-year away and you have a busy year ahead, what does your race calendar look like for 2016?

EN: This year I’m going to participate in all the races of the Skyrunner World Series. I am going to start in may with Transvulcania, then USM (Ultra SkyMarathon Madeira) in Madeira in June, Ultra Trail Vanoise (formerly Ice Trail) in Val d’sere in July, The Rut, USA in September and Ultra Pirineu, Spain in September again.

SP: Este año volveré a participar en las carreras del Ultra World Tour de la ISF: Empezaré en mayo en Transvulcania, después Madeira en junio, Val d’isère en julio, USA en setiembre y UP también en setiembre.

What are your long term goals with running?

EN: My goals for this season is to be the best that I can be in the Skyrunner World Series and of course, enjoy what I do!

SP: Mis objetivos para esta temporada es probar de volver a quedar entre las mejores de las world series y, por supuesto, disfrutar de lo que hago.

Do you have a dream race other than The Coastal Challenge?

EN: There are a lot of races around the world and a lot of nice places to go. I like to go step-by-step, I’ve been twice to Nepal and now I really want to go to Cost Rica.

SP: Hay muchas carreras y muchos lugares bonitos en el mundo. Me gusta ir paso a paso, he estado dos años en Nepal y ahora me apetece mucho ir a Costa Rica.

Ester Alves won the TCC in 2016, you have raced against her in Skyrunning races, should she return to Costa Rica to defend her crown, would you embrace the challenge?

EN: Of course! I like to compete against strong competition. I think it’s a chance to grow as athlete and to become better. And of course I will be happy to meet Ester in competition and then relax later in the camp chatting.

SP: Por supuesto! Me gusta competir con buenas corredoras. Creo que es la forma de crecer como atleta y mejorar día a día. Y por supuesto me encantará conocerla en competición y después en el campamento tranquilamente.

Anna, any final thoughts

EN: Since I decided to go to TCC next year I can’t stop watching videos and photos from there! I’m excited!

SP: Desde que he decidido ir a TCC el próximo año no puedo parar de mirar videos y fotos! Estoy emocionada!

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In a very short space of time, Anna has elevated her status as one of the worlds best female Skyrunner’s as reflected in her 2015 results.

  • 2nd Transvulcania Ultramarathon, La Palma, Spain
  • 5th European Skyrunning Championships, Ice Trail Tarentaise, Val D’Isere, France.
  • 2nd Mont-Blanc 80km, Chamonix, France.
  • 4th Matterhorn Ultraks, Zermatt, Switzerland.
  • 1st Everest Trail Race, Nepal – new course record
  • Ranked 3rd lady overall in the ISF Skyrunning World Series 2015.

A full 2016 calendar lies ahead but rest assured, Anna will be firing on all cylinders for the 2017 edition of The Coastal Challenge which will take place Feb 10th – 19th, 2017.

All images ©iancorless.com – all rights reserved

Contact Information

Email: HERE

Website: HERE

Facebook: HERE

Twitter: @tcccostarica

Global Contacts: HERE

Follow #TCC2017

More information:

Read the full 2016 race story HERE

View and purchase images for the 2016 race HERE

You can read daily reports from the 2016 edition HERE

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