October 19, 2026 · 9 MIN
Aid Station Execution: Minimizing Time Lost in Ultra and Marathon
Poor aid station technique is one of the most overlooked sources of preventable time loss in endurance racing. Across 20+ aid station stops in an ultramarathon, inefficient technique can cost 10–30 minutes that never show up in a training log. This guide covers grab-and-go tactics, cup pinching, drop bag systems, and how to practise aid station skills before race day.
