There are many reasons why I love trail running over any other type of running. The main one is because of its varying levels of complexity. The puzzle that must come together. The sheer amount of things that you need to get right to have a successful race and accomplish what you want.
If even one piece to the puzzle is not attended to, the wheels can start to fall off the bus. And inevitably that can either become fun for trail runners to discover, or completely overwhelming as they navigate their training.
So with that, I wanted to create a questionnaire asking trail runners every single question they should consider before their next race. This questionnaire will serve almost as a ‘Choose Your Own Adventure’ – allowing you to expand on each question with a link to an additional page. But it can also be used as a ‘checklist’ to sift through before every race.
This questionnaire is also best served at any point before a race (even a year ahead would be fine), so long as the questions are being asked well enough in advance (probably greater than 2-3 weeks before).
With that, here are the questions every trail runner should be asking themselves before race day!
FUELLING AND NUTRITION
It’s important to note that if it’s too close to the race and the answer to any of these questions is “no”, it might be okay! You can still have a great race if a few pieces of the puzzle are missing. But in the grand scheme, you will have a more successful long-term development if as many of these pieces to the puzzle are attended to as possible!
Finally, what question do you think is missing from this list?
Answering all of these questions and putting that puzzle together in a way that works best for your body can be tricky! That’s why working with a coach can be so valuable, as you can have someone dedicatedly looking into the data and helping to answer your questions as they come up. The same might also go for acquiring help from a physio, a sports nutritionist, a mental skills coach, or anyone in your circle who might have some wisdom to share (especially if they’ve done the race before).
If you’re interested in having someone help to be part of putting your puzzle together, reach out to me below!
Trail Running & Marathon Coaching
$80 – $111 CAD per month! – The best price in 🍁
I work with runners of all abilities, helping you take your potential to the next level, while enjoying your time on the trails (or roads!) in the process.
Working with me, you will learn how to amplify your recovery to better your long term development as a runner, avoid injury, and approach race day as a smarter all-around athlete.
I come from a decade of coaching experience, and two decades of running experience at the high-end of the sport. I’m a part-time professional trail runner for XACT Nutrition, competing in the top 1% globally.
I work with athletes to help them put the entire puzzle together, from nutrition to injury prevention to training and racing, whilst building a plan that fits their schedule and life demands.
This includes…
✅ An adaptive training plan based on what actually happens in your life and your specific needs.
✅ Feedback and open dialogue on every single training run and race.
✅ Canadian specific knowledge ~ Helping you prepare for races across Canada 🇨🇦.
✅ Expert insights and advice into nutrition, recovery, and racing, for all levels.
TRAIL & ROAD RUNNING SCHOLARSHIPS
Coming out of university/college and into the roads or trails? Looking for the help but don’t have the funds?
I offer coaching scholarships to runners between the ages of 18-29. To learn more and reach out, fill out my form!
I WORK WITH…
✅ Professional and elite trail runners competing for podium finishes and national team places.
✅ Busy moms and dads with demanding schedules that still want to show up strong and reinforce their love of running.
✅ Young athletes making the transition into road running or trail running. *Scholarships open for ages 18-29.
✅ Athletes working toward their first 50K, marathon, or trail race.
Why Rhys?
I come from a decade of coaching experience, and two decades of running experience at the high-end of the sport. I’m a part-time professional trail runner for XACT Nutrition, competing in the biggest races in Canada.
I have also worked with professional athletes, coaches and clubs through my sports performance consultation on TheMastermindSite.com, and love helping people improve their craft.
MENTAL SKILLS
Specializing in…
-> Positive psychology
-> Perfectionism
-> Confidence
-> Life outside of running
SPORTS PERFORMANCE
-> Speed development
-> Trail-specific development
-> Optimal training and optimal recovery strategies for your unique make-up
Testimonials
Rhys has been such an awesome coach to work with! He’s super flexible and always quick to respond whenever I have questions or need to make changes. You can tell he genuinely cares about helping you succeed. I’m really grateful for all his help in reaching my goals for this season!
— Laurence L.
I am 56 years old, living in very flat Ontario. I only started running regularly in the summer of 2025. Prior to working with Rhys I had competed in just two 5K races. After 16 weeks of training, I ran the Mourne Skytrail and came third in my age group, beating my original goal by a full hour. Through a constant feedback loop in which I was able to give nuanced and accurate assessments of my running, Rhys was able to build an evolving plan that targeted my specific needs.
— Ivan L.
WEEKLY TRAINING PLAN, DAILY FEEDBACK
Get a weekly training plan that can change based on the demands of your busy life, while receiving actionable coaching feedback after every training run. Grow into your ultimate potential as a trail runner while enjoying the process along the way!
I WORK WITH…
✅ Professional and elite trail runners competing for podium finishes and national team places.
✅ Busy moms and dads with demanding schedules that still want to show up strong and reinforce their love of running.
✅ Post-collegiate athletes making the transition into road running or trail running careers.
✅ Athletes working toward their first 50K, marathon, or trail race.
Reach out to Rhys!
Think I can help? Reach out for a free 45-minute consultation call.
You can also follow me and my work on social media:
Why Rhys?
I come from a decade of coaching experience, and two decades of running experience at the high-end of the sport. I’m a part-time professional trail runner for XACT Nutrition, competing in the biggest races in Canada.
I have also worked with professional athletes, coaches and clubs through my sports performance consultation on TheMastermindSite.com, and love helping people improve their craft.
MENTAL SKILLS
Specializing in…
-> Positive psychology
-> Perfectionism
-> Confidence
-> Life outside of running
SPORTS PERFORMANCE
-> Speed development
-> Trail-specific development
-> Optimal training and optimal recovery strategies for your unique make-up
Do you want to?
-> Gain expert insights into fuelling, pacing, training and the mental side of performance?
-> Have a training plan tailored to your body and the specifics of your next race?
-> Become a SMARTER and faster runner on the trails?
-> Improve your strength and injury resilience, while prioritizing your long-term development?
-> Take your untapped potential to the next level?
Current Location: North Vancouver, BC
Brand: XACT Nutrition
Distances: Short-Trail / 50K / Sub-Ultra
Strava: Rhys Desmond | Profile
UltraSignup: Results
ITRA: Results
2026
5️⃣ Run Ridge Run 25K
2025
4️⃣ Javelina Jackass 31K
4️⃣ Trail Coureur des Bois de Duchesnay 34K
6️⃣ Ultra-Trail Harricana 28K
6️⃣ Historic Half Marathon 21K
🔟 Gorge Waterfalls 30K
2024
🥇 Sulphur Springs 20K
🥈 Ultra-Trail Harricana 42K Classique
7️⃣ Quebec Mega Trail 50K
9️⃣ Gorge Waterfalls 50K
⏸️ Squamish 50K – National Championships
2023
🥇 The Bad Thing 50K
🥈 Falling Water Trail Marathon 42K
🥉 Sulphur Springs 50K
UTMB: UTMB Index
2026 Racing Plan:
⏭️ Trail des Collines 16K
⏭️ Whistler Half Marathon 21K
⏭️ Squamish 23K
⏭️ UTHC 30K
Race-Day Mantra:
✅ Be smart.
✅ Work hard.
✅ Have fun.
Rhys Desmond 