How Manu Vilaseca Conquers Ultra Races: Insights on Training, Nutrition, and Mindset

Have you ever wondered what it takes to excel in ultra trail running? Especially when the races are back-to-back across different terrains and climates? We spoke with trail and ultrarunning superstar Manu Vilaseca on Episode #175 of the podcast, and she shared with us her incredible journey, and how Manu Conquers Ultra Races: Insights on Training, Nutrition, and Mindset. Whether you’re an aspiring ultrarunner or simply curious about elite endurance strategies, this post will give you a behind-the-scenes look at what it takes to succeed at the highest levels of ultra racing.

How did Manu prepare for her triple crown of 200-mile races? What were some of her unique fueling approaches, and how does she combines physical recovery with mental resilience? Listen for some practical tips from this runner, who also operates her own business full-time!

The Challenge of the Triple Crown 200 Series

Manu Villaseca recently made headlines by breaking the record for the Triple Crown of 200-mile races, a feat that few can even imagine attempting. The Triple Crown of 200s is a demanding challenge that includes three 200+ mile ultra races in the US: Tahoe 200 in June, Bigfoot 200 in August, and Moab 240 in October. What’s astonishing is the tight schedule – only four months separate these races.

Why is this series so tough?

• Short Recovery Time: Managing recovery between races is crucial since they are so close together.
• Varying Conditions: Each race takes place in different terrains, altitudes, and climates—from snow and cold to desert heat.
• Back-to-Back Races: The physical and mental toll of racing repeatedly over months tests even seasoned athletes.

Manu’s Record-Breaking Performance

Her recent achievement involved finishing all three races in just about 201 hours, shaving off nearly 30 hours from the previous record. This was not just raw physical endurance but also strategic recovery, fueling, and mental focus.

“I went into the challenge motivated by fear—fear of not finishing—and that gave me the drive to push through,” Manu said.

Key Takeaway:

Completing such a demanding schedule requires meticulous planning, smart recovery strategies, and resilience. It’s not just about running long distances but managing your whole system—body, mind, nutrition, and logistics.

Training and Preparation for Multi-Race Endurance

Manu started ultra trail running in 2011, but her roots are in adventure racing—long multi-day races that involve kayaking, mountain biking, and climbing.

How her background shaped her ultra approach:

• Adventure races involved team strategies and diverse movement, which built her mental toughness.
• Running 100 miles was just a part of her training toolkit, not the big goal.
• She emphasizes that endurance is as much mental as physical: “Running is just running. It’s about pushing your limits mentally and physically.”

Training During the Triple Crown Challenge

• Manu adopts a conservative training approach, focusing on recovery and quality over quantity.
• Her weekly running volume is minimal; for example, between key races, her longest runs are around 20 km.
• She incorporates yoga, mobility work, and strength training to keep her body resilient and aid recovery.

“My biggest challenge wasn’t just the running, but how to recover in the short time. Rest, mobility, and listening to my body were vital,” she explains.

Balancing Work and Training

Unlike many athletes who can dedicate full-time to training, Manu balances a busy career teaching yoga and coaching online. She stresses the importance of mental organization and goal setting, prioritizing what needs to be done each day and staying present.

“Yoga helped me stay in the moment, which is crucial during ultra races when pain and fatigue set in,” she shares.

Key Takeaway:

A holistic approach that includes mobility, strength, mental focus, and conservative training volume helps ultra athletes sustain high performance across multiple races.

Nutrition and Hydration Strategies for Ultra Success

Fueling is arguably one of the most critical elements of ultra performance. Manu’s strategies are both simple and adaptable, tailored to the race environment.

Fueling During the Race

• Real Food vs. Supplements: Manu prefers eating real foods like pizza, noodles, fruits, cheese, and even savory snacks during races.
• Reliance on Tailwind: A significant part of her hydration is Tailwind, offering electrolytes, calories, and fluids.

“Tailwind is a game-changer for me. It allows me to drink constantly without feeling bloated or full and helps me ingest real food,” Manu states.

At the aid stations, she enjoys variety, including pizza (her favorite), pancakes, soups, noodles, breakfast burritos, and smoothies, depending on the weather and her mouth feel.

Adjusting for Conditions

• Hot Climates: Cool, hydrating foods like smoothies or broth work well.
• Cold Weather: Hot food like broth or noodles keeps her warm and nourished.

Post-Race Recovery Nutrition

Manu emphasizes eating nutrient-dense, anti-inflammatory foods—vegetables, fruits, beetroot, ginger—to promote tissue repair and reduce inflammation. She allows herself indulgences like chocolate or snacks, understanding that post-race fueling is about giving her body what it craves.

“After races, I focus on colorful, healthy meals—things that make me feel good. I listen to my cravings but prioritize nutrition that helps me recover,” she notes.

Hydration Philosophy

• Drinking by Thirst vs. Scheduled Intake: Manu listens to her body but also recognizes her need to hydrate regularly due to high sweat rates.
• Salt Intake: She ensures sufficient electrolytes, primarily through Tailwind, to prevent cramping and dehydration.

“I always carry two flasks—one with Tailwind and one with water—and sip throughout to avoid cramping and ensure good hydration,” Manu explains.

Key Takeaway:

Flexible yet strategic fueling—combining real food, hydration, and electrolyte management—is key for ultra success. Listening to your body while planning with experience lets you adapt to changing race conditions.

Mindset and Recovery: The Hidden Keys

Endurance racing is as much mental as it is physical. Manu incorporates mindfulness, organization, and positive self-talk to stay resilient. She also brings some of the spiritual and mental aspects of her yoga practice into the mix, with an ability to stay present in the moment.

• Yoga and Meditation: Regular practice helps her stay grounded and reduce race-day stress.
• Focusing on the Moment: During a race, she suggests breaking it down into manageable segments—“where am I now, what do I need now”—instead of fixating on the entire distance.

Dealing with Fatigue and Setbacks

• Manu describes how she manages moments of dehydration or GI issues by staying calm, adjusting her pace, and resetting mentally.
• Changing clothes or taking a brief walk helps her mentally reset if things go wrong.

“My biggest achievement is how I manage to do this with my busy life—staying organized and calm helps me perform better,” she shares.

The Power of Rest and Recovery

• After intense races, Manu allows herself a month of minimal activity—mainly yoga, mobility, and rest—to rebuild.
• She uses yoga not just for flexibility, but for mental clarity and recovery at a cellular level.

The Role of Attitude

• Her approach: embracing challenges and doubts as motivation rather than obstacles.
• Celebrating small victories during races keeps her motivated.

“Every race teaches me something, especially when things don’t go perfectly,” she reflects.

Key Takeaway:

A resilient mindset, mindfulness practices, and strategic recovery routines are vital to last through multi-day, multi-race campaigns.

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Final Thoughts: Build Your Own Ultra Resilience

• Use real food whenever possible during races.
• Trust hydration systems like Tailwind but listen to your thirst.
• Incorporate yoga and mobility into your routine for injury prevention and mental clarity.
• Break down your race into manageable segments mentally.
• Prioritize recovery through rest, nutrition, and mental calmness.

Whether you’re chasing a specific race or just looking to push your limits, adopting these principles can help you finish stronger—both physically and mentally.

Be sure to subscribe to stay up-to-date on the Nutritional Revolution podcast for more insights from leading experts and professional athletes. Episodes are available on our website, Apple, Spotify (and most streaming platforms), and the full video is up on YouTube.