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Which ultra you doing in Wales?

You'll have to have the required kit, so waterproof bottoms/top, gloves, space blanket, etc, etc

Depends on the weather, but loads of thin layers are much better than one thick layer.

I have an ultra in Wales in November and will be wearing

on me

a short sleeve t-shirt, running leggings, socks, trainers

carrying

I will also have thin fleece with full zip, very thin long sleeve t-shirt, buff, waterproof jacket, waterproof trousers, gloves.

This will give me the option of 1 layer bottom and 1layer top, or 2 layers on bottoms, or up to 4 layers on top if the weather is really really bad and I can mix and match in-between depending on the weather! The important thing is that each layer is thin but added up gives me plenty of protection against the elements, no matter how windy or wet!

Then i have extra kit that is required, map, compass, space blanket, water, food, etc etc

If i can recommend anything, look at TCA on Amazon, this is the long sleeve t-shirt https://www.amazon.co.uk/dp/B075JNFW4K It is super super thin and fantastic for the summer too, even with its long sleeves as gives protection from the sun. But I found it's great under/over a short sleeve t shirt too as it's so thin it works well as an extra layer. https://www.amazon.co.uk/dp/B01B7Q04J2/ and this is my new fave t-shirt, it's long and great for running and feels fantastic.

Gloves, friend. Gloves. I've run straight through a few Vermont winters and finally found the best combo for me last year. The Defeet Dura Merino gloves to start. Not super heavy but they breath well, and they've served the purpose down to roughly 15 degrees below zero if I pair them with the Bora eVent Rain Mitt. The mitt ends up creating a vapor barrier and my hands stay super comfortable. And, when I warm up too much to deal with the mitt, they pack down small enough to stash them in a pocket pretty easily and the Defeet gloves will dry out pretty fast and still keep my hands warm.

Here's what I use, that fits up to 3 scoops of Tailwind perfectly: https://www.amazon.com/gp/product/B000VV2G14/ref=oh_aui_detailpage_o03_s00?ie=UTF8&psc=1

These are sized nicely, are easy to pour with one hand, don't leak, and I've stress tested them on multiple ultras (50mi -> 100mi). That and you get a ton of 'em. I gave away some of my remaining Tailwind after WS100 to some of the super awesome volunteers who're also runners -- and apparently these bags are still holding up months later.

I find that I can survive on gels for up to 50K although I still try to consume a bit of fats and protein such as peanut butter or something like Bounce energy ball. For 50+ mile distances I added more other food but I still had upset stomach and some nausea at the end. My stomach is picky and I've just recently found out I have gluten sensitivity. Gels that I tolerate the best in ultras are Huma gels. I also recommend Clif Energy Food - this stuff is fairly heavy to carry around but works well in drop bags.

Good luck with your 100K!

Ok - if you are running AR 50, I'd recommend something like this. CamelBak Circuit Vest 50oz, Graphite/Sulphur Spring, One Size https://www.amazon.com/dp/B07HJWPCNL/ref=cm_sw_r_cp_apa_i_j09jDbBVZN6HY

Some of the aid stations are spaced far apart, so you will need to pack some hydration/nutrition. That pack is <$70 and will serve you well for that race. Make sure you run a few long runs in whatever pack you purchase, to make sure it fits well and you are comfortable and don't have hot spots or blisters/rashes from the pack.

I made an insulation sleeve for my back bladder out of that silvery bubble wrap stuff. I got mine free with a grocery delivery, but you can get it at certain stores and here on Amazon For smaller bottles, just cut it down to size and use heavy duty packing tape to stick it together. Don't know if your bottles will still fit in your vest with that around it though.

What also helps is freezing the entire bottle the night before. I have some insulated Nathan handhelds and if I freeze them beforehand they stay pretty cool for a couple hours.

I've found the Wahl Percussion massager to do just fine. I've been down the rabbit hole of percussion massagers and this was what I settled on - and my budget was up to $300.

There are some interesting massagers out there. I remember going through the pictures and coming across one that was like:

Picture 1 - cordless massager

Me: Ok, that looks good

Picture 2 - different vibration patterns

Me: Ok, that's cool. Don't really need that but a little change could be nice

Picture 3 - 100% waterproof

Me: I mean if I need to use a massage oil on my legs with it, then I'll be okay but that seems like overkill

Picture 4 - Man's head between a women's legs with lacy stockings on

Me: This isn't the massager I'm looking for.

If you want a sports massager, the cheapest best option is probably a Black & Decker car buffer. https://www.amazon.com/DECKER-WP900-6-Inch-Random-Polisher/dp/B000077CPT/ They work just as well as the massagers and are super cheap.

I've been following the workouts in IronFit (Amazon link). Takes me about 20 minutes per workout, which is great for me b/c I generally loathe strength training. This is the only program I've been able to stick with - have been doing it consistently for almost a year now. If you are at all interested in yoga, I think the Yin practice is quite beneficial for runners (especially ultrarunners). You hold the poses for like 3-5 minutes each and they do wonders for your flexibility, and many of the moves focus on typical problem areas for runners - hips, low back, hamstrings, IT band, etc.

I recommend bodyglide. Without bodyglide I've chafed painfully (although not too badly) from a 4 hour marathon. With bodyglide I've had absolutely no chafing from a 5 hour 50k, so it definitely helps.

For shorts I went to a local running store and tried on about 5 different pairs until I found something comfortable for me. It's convenient buying stuff on amazon, but for running shorts, I think the personal fit is quite important.

Polar Vantage M

This thing has been absolutely rock solid - best accuracy of any watch I’ve used (Garmin 235, Fitbit, Apple previously). Has an advertised 30 hours battery life while GPS tracking. Just did a 50-miler two weekends ago, took 18 hours and still had about half battery life at the finish line.

Hal Korner's Field Guide to Ultrarunning has some shorter plans for 50k up to 100 miles. I used this book as the basis for my first 100-mile training. ( https://www.amazon.com/Koerners-Field-Guide-Ultrarunning-Ultramarathon/dp/1937715221)

Also, Krissy Moehl's Running Your First Ultra has some good, long-term plans. ( https://www.amazon.com/Running-Your-First-Ultra-Customizable/dp/1624141420/ref=pd_sbs_14_img_0/135-5115591-8160359?_encoding=UTF8&pd_rd_i=1624141420&pd_rd_r=062b53c6-91ad-4cc2-a0c6-9225587ac7ea&pd_rd_w=jBSfT&pd_rd_wg=aenPJ&pf_rd_p=5cfcfe89-300f-47d2-b1ad-a4e27203a02a&pf_rd_r=HAZJPT342BYJYTMBPYP9&psc=1&refRID=HAZJPT342BYJYTMBPYP9)

Grab Jason Koop’s book, Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance

I get contact dermatitis from some sunscreens, but have had no issues for the past few years with No-Ad kids version: https://www.amazon.com/gp/product/B01DDFHW8G

Not sure your gender, but these shirts ventilate well, dry quickly, and cover your shoulders more than most tanks: https://www.amazon.com/gp/product/B07CWV1J98

The other thing you might consider is swapping your pack mid-race for a clean one since straps absorb a lot of sweat and contribute to chafing.

I think my problem was actually the opposite of what you describe, although the crux of the issue is the same. Trying to take in all of the calories via tailwind wasn't digesting well for me as things got hot (so intake slowed), which then meant I started lacking in electrolytes and actual fluid intake.

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So now when it starts getting hot (or right from the beginning if it's a really hot and muggy morning) I switch to putting plain water in my bottles, taking salt stick electrolyte chews regularly (but not as regularly as their dosage suggests, that's too much salt for me), and then getting calories from a variety of sources (gu, chews, pretzels, etc.). Learning how to adjust exactly how much I take in of each of these variables is still a learning/experience process, although there are general guidelines: https://trainright.com/iaaf-statement-nutrition-analysis-ultramarathon-runners/ to use as a starting point.

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Being able to tweak each of these variables independently helps me immensely the longer and hotter the runs get. If any particular source of calories isn't working well I can swap it out without any effect on hydration and/or electrolytes. And vice versa. The tailwind approach is great when things are going well, but it can quickly have a cascading effect because instead of just "oh I'm not getting enough calories" it is actually "oh I'm not getting enough calories or enough electrolytes or (potentially) enough water." Or as you said it could be too much of one of those things.

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Jason Koop talks quite a bit about all of this in his book Training Essentials for Ultrarunning if you're looking for something to read: https://www.amazon.com/Training-Essentials-Ultrarunning-Ultramarathon-Performance/dp/1937715450

I highly suggest reading this book: http://www.amazon.com/Koerners-Field-Guide-Ultrarunning-Ultramarathon/dp/1937715221

It will provide you with way more information than I can. It even has training plans.

But, my advice to you is: just focus on finishing. It is your first ultra distance race, there is no need to go out super hard. Also: eat fruit, peanut butter, and other simple foods while training. These foods will be available at the aid stations during the race.

https://www.amazon.com/Training-Essentials-Ultrarunning-Ultramarathon-Performance/dp/1937715450

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This is the only one I know of by a coach. The other ultra books are usually by elite athletes, which, while interesting, usually only offer up what has worked for them (which is not always the best idea for amateurs/not always backed up by data).