I hiked, biked and ran 300-MILES in one of America's toughest ultra races - this is what it did to my body

The prospect of racing 300 miles across New York State over a long weekend filled me with terror, but I tried to take the approach of 'one day at a time.'

I'd signed up to do one of the toughest ultra races on the east coast, which takes place over a four-day period spanning from the source of the Hudson River in Essex County, New York and weaving south through suburbs until reaching the bustling metropolis of Manhattan.

The Source To City event, organized by the UK-based company Rat Race Adventures, consists of four disciplines - hiking, biking, kayaking and running - and it attracts a pool of thrill seekers and athletes alike.

As an avid adventurer, I had completed a Rat Race ultra event in Namibia in 2022, and I thought the Source To City event sounded like an amazing way of exploring more of New York State.

And after four days, 300 miles and 40 hours of grueling physical activity, not only had I seen mountains, forests, small towns and thriving cities, I crossed the finish line with sore muscles and achy joints. 

But the pain was worth it.  

The weekend I signed up for the grueling challenge, there were 10 participants in total, with the group hailing from Ireland, North Carolina, and the UK. 

Surprisingly, given the proximity, I was the only New Yorker. In terms of ages, we ranged from 30s to 50s.

Most participants had marathons, Ironmans, and triathlons under their belts, but Ian, 52, from the UK joked he had signed up to race in the hope of 'toughening up' for his wife and children, as he works in the female-centered world of cosmetics. 

Most people had spent a good period of time training, with cycling being the main focus.

This aspect of the race would encompass just under 260 miles, while the hike would span 18 miles, the kayak 10 miles and the final run, just shy of a half marathon at 13 miles.

Being strapped for time and with no bike of my own in New York, my training regime consisted of daily three-mile runs and trips around the city on electric CitiBikes - not the slickest of two-wheelers. 

To say I felt a little underprepared was an understatement, but like with many outdoor challenges I had faced in the past, I've found mental grit is one of the best skills to hone. 

While the name 'Rat Race' suggests a competitive edge, the challenges are actually open to people of all abilities, which fosters a feeling of camaraderie and its 'the taking part that counts.' 

There are no official awards for first place, but we wanted to push ourselves nonetheless for personal achievement. 

Our group met at JFK airport in Queens, New York, before taking a six-hour bus ride to Lake Placid, where we would stay for the night before the adventure really began. 

After a briefing at the hotel around what each day would involve, we were off - all a little bleary eyed given the 4:45 am start time. 

Day one comprised of an 18-mile trek to the summit of Mount Marcy near Lake Placid, which is New York State's highest point at 5,344 feet.

Following a bout of rain, the 11 hour hike through forested terrain was muddy and slick, and careful footwork was needed in order to stay upright.

Our group stayed together for this leg of the race and the route was led by a knowledgeable local guide.  

A couple of people from our group took a tumble on the steeper, rockier sections from the summit and Gemma - a 35-year-old baker from the UK - ended up with a nasty bruise on her backside, while Ian ripped his hiking pants.

The hike was tough going and at the end, my feet were shriveled from my waterlogged sneakers. 

When we reached the end, we quickly changed into our cycling gear and hopped on our bikes to pedal 33 miles from the base of Mount Marcy to North Creek, New York, where we would sleep for the night.

Biking through the Adirondack regions was exhilarating, and we rode through rolling woodlands and swathes of picture perfect farmland, though my legs and glutes took a beating from biking up hills for three hours. 

As nightfall descended, the route took on an eerie feeling as we had no road lamps and no phone reception. The group teamed up in pairs to get through it safely, making sure we stuck to the route on our mounted GPS devices.  

While day one was mentally and physically exhausting, I knew day two would be an even greater test of my stamina, as I would be cycling 120 miles from North Creek to Hudson.

To help us get through it, there were pitstops every 30 miles with snacks and water to refuel our bodies. 

The repetitive nature of pedaling took its toll on my left knee and a throbbing pain persisted. I also experienced severe pins and needles in my fingers, the result of compressed nerves in my wrist and hand from holding onto the handlebars.

Additionally, my back grew increasingly sore due to a combination of being hunched over the bike and carrying a backpack of spare clothing.

Dr Liam Musto, an expedition doctor who has worked with Rat Race on various events, told me the Source To City challenge is 'definitely one of the more demanding endurance races.'

Detailing how it tests the mind and body, he said: 'After several days of sustained exertion, participants commonly experience significant fatigue and muscle soreness. 

'While the larger muscle groups in the legs and core are heavily taxed, less obvious areas such as the wrists, neck, and hips can also develop aches and fatigue, particularly by the latter stages of the race. 

'Blisters and chafing are also very common as the distances increase - "saddle sores" for example can be particularly uncomfortable. 

'Given the challenging nature of these events, preparation is essential. Including a well thought out pre-event training plan and proper nutrition and hydration during the event.'

By mile 60 on day two, I certainly wasn't sure if I could hack much more, but cheers of support from the Rat Race crew helped lift spirits, as did the snacks at each pitstop, ranging from pizza and watermelon to mini cupcakes. 

I also cycled the majority of the stretch with Gemma and chatting helped keep our minds off the backbreaking distance. 

We couldn't wait for a shower at the end and the thought of a refreshing drink at the bar that night was equally as motivating. 

Eventually, after 12.5 hours of tracing miles of road, we made it to Hudson, New York where we would stay for the night. 

'You've got the hard part out of the way, the rest should be easy,' Rat Race founder and trip leader Jim Mee said over dinner in a bid to pep us up for the final days. 

Days three and four were around equal distances on the bike (56 miles the first and 50 the following) and each featured brutal climbs. 

At the end of the third day of cycling from Hudson to Dutchess County, we kayaked 10 miles down the Hudson River from the Chelsea Marina to the picturesque town of Cold Spring, New York.

The Hudson was exceedingly calm and glassy, making it a pleasant paddle. 

On our last day, following a final push on the bikes from Cold Spring to the George Washington Bridge, we crossed the Hudson River, finishing with a 13-mile run.

At first, after days hunched over on the bike, my body felt stiff, but after a couple of miles, things loosened up and I tried to maintain a steady pace alongside three of my teammates. 

Our pace was a very slow jog, with some stops here and there to walk.  

The running leg from the bridge to the City Vineyard restaurant on Manhattan's west side took us just over 2.5 hours and the feeling of relief at the finish line was unbelievable. 

We were greeted by the jingle of a cow bell, along with the rest of the Rat Race team and our fellow - and speedier - comrades.  

Luckily, no one sustained any major injuries during the challenge. Some of the main complaints included chaffing, saddle sores, sunburn, creaky knees, stiff shoulders from kayaking, and practically everything was aching come the final run. 

Having a debrief with some celebratory beverages, we all agreed what a stunning place New York State is, and outside of Manhattan, there's a swathe of greenery to explore. 

Summing up this year's final Source To City race, Jim Mee said: 'This was most definitely no picnic. Everyone fronted up and took it on with gusto. 

'What a road trip it was. What a country the US is. Truly an adventure.'

Surprisingly, my body didn't feel as worn down as I thought it would. 

In 2010 I ran the New York marathon with no training after my name got drawn out of a hat for a placement, and I could barely walk for a week or so. 

But this time around, it appeared my daily three miles runs had helped build my strength and the next day, I was in the office feeling remarkably perky. 

For me, I'm already looking into the next Rat Race adventure - it really makes for an unreal way of pushing your mind and body to their limits.