Date: Friday, 6 and Saturday, 7 June 2024
Venue: Biel/Bienne (Switzerland)
Parcours: 100 km (+700 meters of elevation gain) – 1 Loop from Biel – Lyss – Grossaffoltern – Jegenstorf - Kirchberg – Arch – Büren an der Aare - Biel
Race Result: 08:00:14 leading to 1st place in M40, 4th scratch 100km Swiss Championships
Project 100km Biel -a race I've always wanted to run
As one of the oldest and most renowned ultra races in Europe, the Biel 100k race holds a special place in an ultra runner's heart. The 100km Biel 2024 race was my debut in Biel. And it was a great event that I look forward to racing again!
Initially, this race was not on my 2024 race calendar as my A race in the first half year was supposed to be the 48-hour World Championships. For a number of reasons, I have not been ready enough from a mental and physical state to run for 48 hours, which is why I redefined my season planning and second A race of the year by choosing the iconic 100km Biel Race. This race has so much tradition and popularity and is known to be a tough but fast race, which is why I wanted to be part of it. At least once in my life.
Preparation
I dedicated a specific 8-week block to 100km race preparation. My training included a diverse range of sessions, such as night runs with the headlamps and several long runs up to 52 kilometers with full racing gear. I completed two recce trainings of 43 and 52 km to simulate race conditions, pace, and race feeling, as well as to test nutrition. One session with Reto on the bike also formed part of my preparation, ensuring we were in sync for the race.
Race Goals
Setting goals for a race is crucial because it enables tailored training, enhances engagement and commitment, and provides strong motivation.
Based on previous races and training stats, my marathon race in February, and my extensive experience as an ultra-runner, I believed a realistic goal would be a finish time under 7 hours and 40 minutes. This was highly ambitious but achievable under optimal conditions. However, as we all know… Theory and practice are two different pairs of shoes.
It's important to have clear goals while also being flexible, taking into account ups and downs, adjusting goals when needed, and staying resilient with a constant focus on the end goal.
The Start Line with 1,000 Runners
Almost 1,000 runners assembled at the start line. Seeing such a large number of participants in a 100km race was exciting. The atmosphere was fantastic, and while I felt honored to participate, I was also a bit nervous, having been mentioned as one of the favorites for a podium finish.
Running through the city of Biel was super cool. The streets were lined with people cheering from cafes, bars, and the roadside. It reminded me of 20 years ago when I lived in Biel and watched the race while enjoying beers and cigarettes, thinking those guys were crazy to run 100km.
The First Half of the Race – the More Difficult Part for the Body, but Easier for the Mind
The first 20km went great. I planned to run at 4:20/km on the flat, slightly slow down on the uphills, and then accelerate on the downhills and flats. Everything went according to plan on the first part of the race. In Lyss, Reto, my velocoach, joined me with his bike. It was my first experience having someone as a coach on the bike for the entire race, from km20 to km100. Reto knew the course well from supporting Matthias Klotz, a very experienced strong ultra runner, at several Biel editions. I felt good, confident, and grateful to have him by my side.
We had a clear plan for pace and nutrition. The first half of the race went well, though I was a bit behind schedule. I completed the marathon in 3 hours and 11 minutes, which was still within good limits. The mix of uphills, flat parts, and downhills was really challenging, but it felt good to be running at night.
Half-Time / Half-Distance at Jegenstorf – KM50
Approaching Jegenstorf, which marks the halfway point of the race, I was excited to see my friend Roger and his son Joël as well as Heidi and other known friendly faces. A big thank you to all of them! Although I couldn’t stop to chat, seeing them for a moment was wonderful. Their support was greatly appreciated and uplifting.
The Second Half – this is where the Race “Begins”
The next few kilometers went well, and my pace slightly increased. This was possibly also thanks to the motivation from seeing friends. However, around km56 near Kirchberg, I began experiencing stomach pain and had to make a brief 1-minute stop. Afterward, it was difficult to maintain a steady pace, and I slowed to about 5min per km. This was slower than planned, but it felt right for my body and mind. So, I accepted this situation and was grateful to be able to run.
It’s these kinds of moments that determine the outcome of the race. You ask yourself… What choices do we have here? A) being upset and start walking or worse… DNF? B) trying to push as hard as possible, trying to stick to the race time plan but taking more risk of potentially paying the price later, or C) accepting a slower below race pace but running correctly and in peace, D) tell me about it 😊 Well, it was C and it felt like the race choice back then.
Dawn and the Final Push
As dawn approached, the sky brightened, my motivation increased as well reaching new highs. As an ultra runner, you are used to running very large distances. In each (ultra) race you have ups and downs and often mix slower kilometer splits with faster kilometer splits.
The more races you run, the better you become at planning, managing, and executing your strategy, knowing when to push hard and when to hold back. I often aim to accelerate my pace in the final 10-20% of the race, which is incredibly rewarding. I'm fortunate and happy to have conditioned both my body and mind to achieve this. When Reto mentioned that finishing in under 8 hours might be possible, it gave me an extra burst of motivation.
On the last 10 kilometer I focused on maintaining a fast pace with optimal breathing and body scanning. With that in mind, the kilometer splits on the last 5-6km were below 4.30 per km. The final turn brought the finish line into sight, and I crossed it only slightly above 8 hours – official race time was 8 hours and 14 seconds.
Conclusion & Lessons Learned
Support Team: Reto’s support on the bike was absolutely invaluable. His presence kept me more motivated and on track the entire race. The Oberson family's encouragement was heartwarming and gave me that extra boost. My Friend Roger and Family as well as my stepfather and friends come to the race and finish to support. That has been wonderful and can give you an extra boost.
Race Plan: Having a clear race plan was crucial. Splitting the plan by every 5 kilometer with target times and calorie intake goals helped immensely. However, the ability to adapt when things don't go as planned was important. Flexibility while keeping the end goal in sight is so important.
100km Biel Race Parcours: What a challenging course! The mix of uphills, flats, and downhills were hard. This race demands very specific preparation to maintain speed on the flats after those short but tough climbs. It's a challenge for any runner, regardless of experience level.
Continuous Running & strong finish: I’m happy to have managed to keep a steady run throughout the race, with only a brief 1-minute break. Not walking a single meter felt like a significant achievement. The final kilometers felt very hard but great as I have managed to run fast in the last 6km with an average pace of approximately 4:25/km. It showed that there are some reserves left, which is encouraging for future races.
The mental part / Resilience: Overcoming stomach issues after 50km was tough, but you have to push through. Every pain and difficult moment is just that—a moment. Suffering is temporary, and pushing past it is what makes the journey worthwhile. We are all much stronger than we think.
Effective Nutrition: Sponserfood sports drinks, salt tabs, and salted potatoes worked wonders. Drinking more water at once was a strategy that proved beneficial. Having a clear nutrition plan including a minimal calories / glucide intake per hour is crucial, even though it's tough to stick to it over such a long race.
Heart Rate and Running Zone Focus: Using a heart rate monitor was a game-changer. It kept me in the optimal zone and prevented me from overexerting. The Polar Verity Sense device is something I highly recommend.
Choice of Shoes: The Nike Vaporfly was the right choice for this race, despite the parcours being a mix of 70% asphalt and 30% trail. Training with these shoes and simulating race conditions was essential.
Risk/Reward Ratio: There’s always room for improvement. Taking more risks can lead to better results. I played it safe this time, aiming for a stable, conservative approach without risking a failure. Each runner needs to decide their own strategy, balancing risk and reward.
A big thank you to:
Reto Oberson: For your amazing support on the bike – true teamwork!
Yannick, Christian Oberson & Family : For your fantastic support at the aid stations, start and finish line .
Roger, Joël, Heidi, and Friends: For your presence on cheering me on in Jegenstorf.
Thubi and Tibi: For your help at the finish line, the great food, and your wonderful company.
Kalsang, my girlfriend for granting me ample time to dedicate to my passion and for her virtual support
My friends and family who followed me virtually and for the encouraging messages.
Sponser Sport Food for their support in terms of high-quality SponserGels and Salt Tabs
Giglio Orthopédie Genève for providing me with exceptional special insoles. These insoles have played a pivotal role in stabilizing the position of my feet, thereby supporting my running style effectively.
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