South Downs Way 100: Crewing Rob to a Sub-20 Finish on the World Stage with Ultra Coach Max

Max Stuart
Jun 24
3 min read

Updated: Jun 30

The 2025 South Downs Way 100 wasn’t just another ultra—it was a statement. Now part of the World Trail Majors, the SDW100 drew a deeper field, a bigger buzz, and a whole new level of pressure. While the headlines were all about Mark Darbyshire’s course record and the thrilling duel between Lucy Gossage and Julia Davis, who both broke the women’s course record, I had the honour of being part of a different kind of triumph: crewing Rob (podcast co-host) to a stunning 19:13 finish.

This is a story of planning, pacing, and pushing through, with a few fails, a lot of snacks, and a whole lot of heart.

The Plan: Ultra Coach Precision from the Start

Rob’s race wasn’t just run—it was executed. Every segment was mapped out with target paces, fuelling goals, and hydration/electrolyte needs. From Matterley Bowl to Eastbourne, the plan was clear:

Carbs: ~180–210g per segment
Fluid: ~1.4–2.5L per segment
Electrolytes: ~1,200–1,600mg per segment
Pacing: Steady 10:45–11:15 min/mile early, holding through the night
Aid stations: eat and drink

This wasn’t a “see how it goes” kind of day. It was a disciplined, data-driven effort—and it paid off.

First Contact: QECP (Mile 22.6)

We first saw Rob at Queen Elizabeth Country Park, and he was exactly where he needed to be—on pace, calm, and composed. The early miles through Beacon Hill had gone smoothly, and he was fuelling well. Spirits were high, and the plan was holding.

Middle Miles: Pacing with Phil

From Kithurst Hill to Firle Beacon, Rob was joined by Phil, who paced him through the heart of the race. This section included the long, exposed climbs past Botolphs, Devil’s Dyke, and Housedean Farm—classic SDW terrain that can break even the strongest runners.

Phil kept Rob moving, fuelling, and focused. The pace stayed tight, the stops stayed short, and the sub-20 dream stayed alive.

Into the Night: Firle to the Finish

At Firle Beacon, Sarah took over pacing duties—and brought the energy. She’d already been ringing the cowbell all day, cheering on runners, and catching up with friends all over the trail. Now it was time to help Rob bring it home. It was all about holding on. The climbs were steep, the legs were heavy, but the mindset was locked in. Rob powered through the final miles and crossed the finish line in 19 hours and 13 minutes—a masterclass in pacing, patience, and perseverance.

Crew Life: Snacks, Support & Slight Chaos (organised)

Crewing is part science, part chaos. We had spreadsheets, cool boxes, and backup plans—the rhythm worked:

Quick stops with pre-measured carbs and fluids
Mental resets at key points
Encouragement on repeat: “You’ve got this.” “Next stop, food.”

What went well?

Stick to the plan—but stay flexible when the trail throws surprises
Pacing support matters—Phil and Sarah were key to keeping Rob moving
Crew energy is contagious—Sarah’s cowbell and trail chats lifted everyone
Sub-20 is possible—with the right prep, mindset, and support

Want to Run Your Best Ultra?

Whether you're training for the South Downs Way 100, another Centurion ultra, or your first 50K, UltraCoachMax can help you build a plan that works. From race strategy to nutrition, mental prep, and crew coordination, we coach for the whole journey.

If you're ready to take your ultra running to the next level, get in touch. Let’s build your best race—step by step, mile by mile.