Backyard Ultra Training, Racing, and Mental Tips, with Coach Carolyn Yoder

Feb 14, 2026

Carolyn Yoder, ultrarunner and coach who specializes in backyard ultras, shares her journey from weight loss to 100-mile efforts. She discusses the relentless psychology of endless-loop racing. Training tips for unknown distances, practical nutrition and hydration systems, quick crewing tricks, pacing strategies, sleep tactics, and building confidence for doing hard things.

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ADVICE

Pre-Dial Nutrition And Hydration

Dial in nutrition and hydration before race day because you have minimal time to fix problems during loops.
Expect to need far more precise fueling over 200+ miles than for a standard 100-mile effort.

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ADVICE

Crew: Label, Stage, And Carry Essentials

Crews should prepare labeled supplies and a quick-action plan so problems get handled within minutes.
Keep a to-go bag with Tums, ginger, salts, and extra nutrition on the runner at all times.

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ADVICE

Pick A Lap Strategy That Fits You

Choose lap strategy based on fitness and personality: stay consistent if you're not fast enough for big pace swings.
Use faster night laps sparingly to bank extra sleep when needed and to stay awake.

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How Carolyn Discovered Backyard Ultras

02:18 • 4min

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First Backyard Experience and Crewing Lessons

06:13 • 6min

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Backyard Formats and Championship Context

12:40 • 3min

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Coaching Beginnings and Nutrition Focus

16:06 • 1min

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Key to Backyard Success: Mental Strength

17:34 • 2min

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Dialing Nutrition and Hydration for Ultra Distances

19:43 • 1min

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Efficient Crewing and Quick Problem Solving

21:06 • 4min

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Lap Strategy: Consistency vs. Variable Pacing

24:44 • 3min

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Personality, Pace, and Mental Preference

27:26 • 3min

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Sleep Strategies for Hourly Racing

29:56 • 2min

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Caffeine Timing and Sensitivity

Training When Distance Is Unknown

37:24 • 3min

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Mindset: Removing Self-Imposed Limits

40:35 • 4min

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Personal Race Stories and Turning Points

44:59 • 4min

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Structured Training for Busy Athletes

49:29 • 5min

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Quality Over Quantity and Recovery

54:01 • 5min

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Coaching Wins: Nutrition and Confidence

58:55 • 4min

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Daily Advice: Believe You Can Do Hard Things

Backyard ultras are one of the most mentally demanding challenges in endurance sports—no finish line, no set distance, just one more loop every hour until only one runner remains.

In this episode, Joe talks with Everyday Ultra coach Carolyn Yoder about what it truly takes to succeed in the backyard format. Carolyn shares her journey from weight loss and beginner running to completing 100-mile efforts, coaching backyard athletes, and helping runners unlock performances they didn’t think were possible.

We dive into:
• The psychology of endless racing
• Training approaches when the distance is unknown
• Nutrition, hydration, and sleep strategies that actually work
• How to structure training with a busy life and family
• The power of confidence and doing hard things

If you want to go farther—physically and mentally—this conversation is for you.

SHOW LINKS:

Want to work with Coach Carolyn to crush your ultramarathon goals? Book a free consultation call with her here to see if we're a good fit for you!

Want to work with me to crush your next ultramarathon in our group coaching program? Sign up for our group coaching program here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠https://www.theeverydayultra.com/group-coaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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