Taking on the Arc of Attrition is no small feat. For Ben James, it was a challenge years in the making, one that required deep mental resilience, precise race strategy, and a well-honed nutrition plan. From training on the rugged Cornish coast to overcoming race-day hurdles like injury, tough terrain, and winter conditions, this journey to the finish line was filled with lessons, grit, and the power of preparation. In this in-depth race report, we explore the highs and lows of tackling a 100-mile ultra, the crucial role of pacing and nutrition, and the lessons learned from one of the UK’s toughest endurance races.

Race Experience & Preparation

What made you decide to take on the Arc of Attrition?

I live in Cornwall so I'd always heard of the Arc and had much admiration for the event but always felt too nervous to take it on. After a few years into Ultra running I finally picked up the courage to enter it. I train around that part of the coast all year round so I knew what to expect, which almost made it more daunting. After finally doing the 50miler in 2024 I decided to go for it and signed up for the 100 this year. 

How did you prepare for such a tough ultramarathon, both physically and mentally?

I guess it's been a long process, I've spent years doing endurance events and expeditions so I built up the mental resilience over time through a lot of experience. It hasn't necessarily all been plain sailing! Physically it's been the same. A few years of training for ultramarathons and I'm still learning something new every year to refine my training. This was my first 100 mile race so I took everything I had learnt so far and applied it. I also thoroughly research different methods of training for 100 miles and found what worked for me. A big part of it is nutrition. I really can't emphasise how important it is to find something that works for you rather than just muddle your way through. It's just as important to get your recovery nutrition right as much as it during training.

Did your training go as planned, or did you have to adapt along the way?

It actually went quite well, but it's never perfect! I took quite a long lead up to the Arc and really started focusing on it from September having already ran a few races earlier in the year. I had a few races along the way to build up to it and had some of my best performances. I started adding a few tweaks to my training that really paid off in the build up. The only snag really was the inevitable winter lurgy that caught me two weeks into the main high mileage block of my Arc prep. I think fortunately I already had a really good base so I bounced back quite quickly. The only other snag was a calf injury about three weeks out that I'd manage to pull during a long run. Fortunately it was near enough my planned taper, so I reduced the distance more than I'd planned and switched in some strength training and cycling to maintain my fitness instead.

Race Strategy & Challenges:

What was your race strategy going in, and did it change as the event unfolded?

I'd not really spoken about my plan, but I'd told my crew that my ideal was to get sub 24. It was a big ask to hit that on my first 100 miler and would be totally dependent on the conditions too. At the first checkpoint I was a little over the mark because I'd totally underestimated the amount of people that would be on the route. I'd tried to ease into it and got caught up in a bit of a crowd near the start. The mud from Mousehole was probably the worst I've seen it which led to quite the traffic jam on that section so I'd watch my time slip away. By the time I hit Lands End I had relaxed and just focused on finishing, taking time to fuel properly and change my socks at every crew point. It was after that point it all kicked back in, I know the Sennen to St Ives section inside out. I made up nearly 30-45 minutes on that stretch and everything aligned again for the sub 24. 

Can you describe the toughest moment you faced during the race? How did you push through?

The hardest but was probably Hayle to Portreath. I'd gone pretty hard from Zennor to St Ives and tarmac has always been my undoing. I plodded though but by Hayle I couldn't eat anything, I didn't even have the energy to chew anything solid. I'd just sip little bits from my drink bottle and tried to focus on little milestones along the route and then push through to the next one. That was pretty rough. 

What role did nutrition and hydration play in your race plan? How did VOOM products help you?

It was pivotal. I can't emphasise how important having a good plan is and having products you're used to. I've tried so many different ones over the years and really struggled to get on with them. The VOOM Fusion Fuel is the only carb mix I've ever been able to stomach and it's the basis of my fuelling plan. 

I'd planned to consume around 15 sachets of the VOOM Fusion Fuel and around 12 caffeine Pocket Rockets as well as some solid foods too. The amount I actually had was only a little bit less as I'd managed to eat quite well during the middle of the race and the temperature was milder than I expected so I drank a bit less too. 

How did you manage pacing over such a long and challenging course?

I didn't really worry too much about my average pace, I broke the course into sections and knew roughly how long each part would take me. I know the course well and had a good idea of what time I'd reach each aid station. 

The Course & Conditions

How would you describe the terrain and conditions during the race? 

The terrain on the coast path is like nothing else. Your slogging up hill one minute, then bounding down hill the next. I've heard a lot of experienced Mountain running friends who say it completely destroys them. They'd rather a long climbing up hill than the relentless leg busting ups and down of the cliffs and coves! 

What part of the course was your favourite, and which section was the hardest?

The hardest for me was always going to be the flat tarmac, especially around Hayle near the end. It's relentless and really hard going after 80 odd miles over the coast path.

My favourite will always be Zennor. It's got a pretty grim reputation, but its like running in my back garden. I felt so comfortable getting there and climbed around 10 places over night. 

Did the weather have any impact on your performance or strategy?

Not massively, I knew it was potentially going to be pretty tough at points as we were running in between two names storms. I think the ground conditions because of all the rain and foot traffic had the biggest impact on my race. 

Post-Race Reflections

How did you feel crossing the finish line?

Elated. I genuinely couldn't believe I'd done it. At the end I was probably only a hundred metres from 9th and 8th place but I really didn't care, I just wanted to cross the line. 

What’s the biggest lesson you took away from the Arc of Attrition?

To have a little more faith. I doubted my ability to complete it at times in the build up and at some points during I was hesitant to push on when I could have. 

If you were to do it again, would you change anything about your approach?

I'd push a bit more than I did. Now I know that I could do it, I can also see where I could have improved at different stages. The race plan and nutrition had gone really well, as had most of my training. so 

What advice would you give to someone considering taking on this challenge?

Don't underestimate it and definitely recee it! I think a lot of people have this image of the Coast Path being a beautiful setting with relatively straightforward running. It can be grim during the winter and akin to any mountain running ultra. There aren't many places you'll be getting soaked by the wind blown sea and the rain at the same time. Also don't underestimate the value of your crew. They provide you half the drive you need to get through an event like that. I'd picked my other half and a friend to crew me.  I knew my other half would know and help with my emotional state when I needed it and provide some TLC if required, but I knew Darren would drive me on and push me to complete it when the going got tough. 

How important is having the right nutrition strategy for an ultra like this?

It can make or break it. It doesn't take much to tip the scales over an ultra and you really need to have your nutrition dialled in for a race.  I'd been planning and practicing my nutrition strategy since July the year before!