It has been suggested that Dylan was a black belt trail running master hailing from the Southern Hemisphere in a past life. This is based on the fact that whenever he has crossed the equator for a race, he leaves as a winner. Tarawera 100km, UTA 100km & UTMF are just a few events this applies to. Dylan is a professional of the sport and this interview highlights why.
“To launch big ships, you have to go where the water is deep.” -Unknown
I first saw this quote etched into a drinking fountain in Boulder, CO. I love the message and think about it often in training. To achieve big goals in running and life, you have to develop depth. You have to put in the work and make sacrifices in pursuit of your dreams. The metaphor is perfect as it relates to running.
What is a typical session within your weekly plan?
Of course, it depends on what I’m preparing for. My favourite sessions are done at lactate threshold intensity and include intervals of between 10-15 minutes with half rest. Usually, I do these sessions going uphill to develop climbing power, increase aerobic demand and reduce the risk of injury.
What is your go to for a pre-race dinner and breakfast?
I usually have pasta and a big salad the night before a race. On race morning, I typically have toast with peanut butter and banana along with a strong cup of coffee.
What do you usually go for within 30min window after a training session to help recovery?
I try to get calories in shortly after every session, especially after my workouts and long runs. I typically will have a Clif Bar or Builder Bar when I get home and then have a bigger meal maybe 30-60 minutes later. I also like to do some basic stretches in a hot shower shortly after hard sessions and then do more stretching and rolling later in the day.
How do you manage race day chaffing and blisters?
Luckily this has never been a big issue for me. I just use Body Glide on chafe-prone areas. I’ve never had a major blister that I can remember.
To be honest, I usually don’t warm up. I might jog around for 5-10 minutes to get my blood moving, but for the most part, I use the first couple miles of the race as my warm up. That said, I will do a few static and dynamic stretches in the morning when I wake up just get everything mobilised
Dylan can be followed on social media and the web at
Facebook – @dylanbo
Instagram – @dylanbo
Twitter – @dylanbo