After the long run: Nizar’s routine
[Two lines: the race he is training for, and what this post covers.]
By Nizar Suryadratama, with Kaido
Nizar Suryadratama, an Indonesian trail runner who lives in Uluwatu, Bali, races across Asia. This year that has meant Tulay Trail, where he was fifth overall in the men’s race, and Phuket Trail. This post follows his week before a race, the long run that ends it, and what he does when he gets home.
The week
[In his words: the week, day by day. Training, work, food and sleep.]
The long run
[The route, the distance and the climb. What he carries. For example the 75.68 km day on his COROS, with 2,649 m of climbing: which race it was, and how it went.]
After the run
When he gets home, the routine is the same each time:
- [How long after the run he gets in]
- [How many minutes, at what temperature]
- [What he does after: breathing, food, sleep]
Never alone. With a heart condition, high blood pressure or pregnancy, talk to a doctor first.
What he uses
His partners are from his Instagram bio; what he uses from each is to confirm with him.
Train with Nizar
[His coaching, camp or group runs, with the link.]
Meet the rest of the people around Kaido, or order with his code, [CODE].
From the other ambassadors
- Example
Race week
Alex · HYROX · two minutes of slow breathing, then 3 minutes at 6°C
- Example
Heavy days
Sam · Powerlifting · the sauna, then 2 minutes at 8°C, twice through
Never alone. With a heart condition, high blood pressure or pregnancy, talk to a doctor first.
Nizar’s profile and post are drafts to write with him: what is filled in comes from his public Instagram (@idvoyager) and is to confirm with him. Jess, Alex and Sam are example profiles, and the partners, clubs, events, courses and retreats marked Example are examples until each is agreed. Educate Bali’s facts come from what has been published about it, to confirm with Educate Bali. Moving line drawings and trail maps stand in for the photos and films still to take.