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
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.
I started coaching in 2014 as a teenager. By 2020 before the age of 25, I was teaching a university class on Coaching & Leadership, directing a soccer club, and working with professional athletes, coaches and sporting clubs to help them achieve their high-performance goals.
In 2023, I slowly began my transition from working with soccer professionals to running pros. I now coach runners of all abilities, seeking to better their performance.
I work with athletes who podium the biggest races in Canada, to athletes finishing among the best in their age group, to athletes looking to complete their first 50K, marathon or trail race.
Meanwhile, I’m a top 1% worldwide athlete in the sport myself, working toward my own high-performance goals.
But while I love being an athlete, I’ve always thrived off coaching more. I want to help you to reach your goals, and do so for an affordable price.
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. Responsive communication via text or email whenever you need.
✅ Canadian specific knowledge ~ Helping you prepare for races across Canada.
✅ Proven success as an athlete & coach, providing expert insights into mentality, nutrition, recovery, and racing.
Why Rhys?
I come from a decade of coaching experience, and two decades of running experience at the high-end of the sport.
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
Not just a training plan, but one that adapts to your schedule, with daily feedback and communication. My aim is to help you grow closer to your true potential as a runner, while enjoying the process along the way, and connecting you with all the resources you need to succeed.
I WORK WITH…
✅ Professional and elite trail runners competing for podium finishes and national team places.
✅ Busy working professionals + parents 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.
✅ Athletes working toward their first 50K, marathon, or trail race.
Reach out to Rhys!
Think I can help? Get in touch with your questions!
You can also follow 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
4️⃣ Whistler Half Marathon
5️⃣ Run Ridge Run 25K
9️⃣ Squamish 23K
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
Rhys Desmond 