Set in the heart of Alberta’s Crowsnest Pass, the Sinister 7 Ultra is more than a race. It’s a rite of passage. A 100-mile course that stitches together seven brutal stages, totaling over 6,300m of elevation gain across technical singletrack, jeep roads, alpine ridgelines, dense forests, and the kind of soul-sapping climbs that question your life choices. Solo runners are given 30 hours to survive it. Relay teams can divvy up the punishment. But make no mistake – this race isn’t just long. 

It’s savage.

In 2024, only 58 solo runners crossed the finish line.

This guide is for those who want to succeed at any Ultra race. 

TL;DRStrategy Summary for Solo Runners

• Train hills. Then train more.
• Practice your nutrition obsessively.
• Master hiking. You’ll do a lot of it.
• Night gear = survival gear.
• Your crew (if you have one) is part of your race plan. Educate them.
• Smile when you hit Stage 7 – you’re already one of the tough ones.

Check out results from this year’s Sinister 7 at zone4.ca

Terrain & Race Overview

The Sinister 7 Ultra is named after the Seven Sisters Mountain range, which looms over the course like a warning. Each Stage of the race is its own beast:

Stage 1: Rolling hills lull you into a false sense of security. Don’t be fooled.

Stage 2: Steep forest climbs and technical descents. A gut punch.

Stage 3: Fast but exposed – heat can crush unprepared runners.

Stage 4: The queen stage. Brutal climbs, scree slopes, and soul-crushing terrain.

Stage 5: Technical descents with wreck-your-quads potential.

Stage 6: The night stage. Cold, dark, and mentally punishing.

Stage 7: The last stretch. Survivors only.

Whether you’re solo or part of a relay, you need to understand what you’re stepping into. It’s not just about fitness – it’s about staying functional for 30 hours in the wild.

Training: Build the Engine, then Break It In

This isn’t a race you wing. The athletes who make it to the finish line have typically trained months, if not YEARS – with a dedicated focus on vertical gain, time-on-feet, and resilience.

Key training Principles 

Although we won’t advise on exactly how to train for the event – here are some of the key principles of training for a race as long and strenuous as the Sinister 7. 

1. Specificity over speed: Train for recovery under fatigue, not PR pace. It’s about being strong on Day 5, not fast on Day 1.

2. Volume blocks, not constant grind: Stage races require big volume weeks (50–80 miles/week+), but you need structured down weeks for recovery.

3. Back-to-back-to-back running: You must simulate 3–5 days of long runs in a row. That’s the mental and physical crux of training.

4. Pack training: train with it – including running, hiking, descending, and even sleeping with your gear.

5. Terrain simulation: Match the race surface – sand, alpine, rocks, humidity, heat, altitude.  Whatever the race throws at you.

6. Gut training: Practice eating during and between runs. You need to train your GI system to recover and reset daily.

You’re not training for speed. You’re training for survival. 

Nutrition: Eat Early, Eat Always

This is where most racers blow up. Sinister 7 is relentless – if you’re not fueling from hour one, you’re done by hour ten.

Fuel Plan

• Calories: 200–300/hour minimum. For solos, closer to 250–350.
• Hydration: 500–750ml/hr, more in hot sections. Electrolytes mandatory.
• Real food: Use it in later stages to stay sane – rice balls, mashed potatoes, tortillas, broth.
• GI strategy: Don’t chase calories if nausea hits. Sip, nibble, walk. Broth, crackers, ginger chews, and Coke become king.

Practice your entire nutrition strategy in long training runs. Dial in what works *before race day.

Pro-tip: Eat Mashed Potatoes

1. Easy to digest:

Mashed potatoes are low-fiber, bland, and go down easily – which is critical when your stomach is wrecked at hour 15.

2. High in carbs + sodium:

They’re a great source of slow-burning complex carbs and can be salted heavily to help with electrolyte replacement if salt is added. 

3. Comfort food effect:

In long races, familiar, warm, savory foods can be a psychological reset – especially when you’ve been force-feeding gels or sweet drinks for 10+ hours.

4. Portable if packaged right:

Athletes often pack them into Ziploc bags or soft flasks and cut a corner to squeeze them out. Aid stations at longer races sometimes serve them warm in cups or alongside broth.

Gear: Pack Light, Plan for Chaos

The weather in Crowsnest can swing from sunstroke to sleet in under an hour. Your gear needs to keep you alive, not just dry.

Solo Essentials

• Hydration vest (5L–12L): Capacity for 2L+ of fluids, soft flasks, and stash pockets.
• Poles: Game-changer for climbs and stability. Use only if trained.
• Headlamp : Night stages are long. Pack fresh batteries or a USB battery bank.
• Rain jacket: Stageit waterproof, not just water-resistant.
• Emergency layer: Down or synthetic puffy for the night Stage.
• Spare socks, base layer, gloves, hat: Especially for Stages 6–7.
• Gaiters: Keep debris out. You’ll thank yourself.
• Foot care kit: Lube, tape, blister pads. Manage early.

Drop bags are allowed at key aid stations – use them wisely: spare shoes, food refills, nighttime gear, emotional support candy.

Mindset: The Real Battle

Sinister 7 is a mind game disguised as a race. You will want to quit. The voice in your head will get louder with every Stage.

Mental Framework

• Chunk the course: Think in Stages, not miles. One stage at a time.
• Have a “why”: Write it down. You’ll need it at 2 a.m. when the wheels come off.
• Mantra it: “Keep moving forward” isn’t cliché – it’s essential.
• Don’t sit down for too long: Aid stations are traps. 5–10 minutes max.
• Smile when you can. Swear when you have to.

Common Mistakes

• Going out hot on Stage 1. You’ll pay by Stage 3.
• Winging the night Stage. Test your lights and clothing beforehand.
• Not eating early. Bonking in Stage 4 means you’re toast.
• Ignoring small issues. Blisters, stomach, or tight quads don’t fix themselves.
• Overpacking gear. Pack what you need, but don’t haul a basecamp.

The Sinister 7

The Sinister 7 doesn’t care if you’ve run a marathon. Or a 50K. It doesn’t care about your race plan, your Strava segments, or your fancy gear.

It only cares if you can keep moving when everything hurts, when you’re cold, when you’re sunburnt, and when your stomach turns on you.

Finish it, and you earn something real – not just a buckle, but proof that you can keep going long after most people would have quit.

Welcome to the mountains. Welcome to the madness. Welcome to the Sinister 7.

Sources: Race reports from 2024–2025, Sinister 7 official guides, athlete interviews, ultra coach recommendations.*

Bonus mental Toolkit 

Tool: Pre-race audio note
Purpose: Anchor mindset
Usage: Record a message to your future self reminding you why you’re doing this. Play it at mile 60.

Tool: Crew cue cards
Purpose: External mental support
Usage: Give crew 2–3 phrases to say when you’re spiraling. “You trained for this. You’re not hurt. Keep moving.”

Tool: Visual anchor
Purpose: Refocus tool
Usage: Wear something that symbolizes your “why” – bracelet, sticker, photo in your drop bag.

Tool: Post-race letter to future self
Purpose: Build psychological continuity
Usage: After the race, write to your future self for your next ultra. “Here’s what you learned. Here’s what you forgot.”