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Long Distance Hydration
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trying2win
Nov 17, 09 7:08
Post #1 of 5 (198 views)
Long Distance Hydration
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My friends and i are doing a 31 Mile trail race which only has 3 aid stations, so we are going to need to bring our own nutrition/hydration.
I typically use carbopro/Nuun or Cytomax in my bottles and then GU or Shot Bloks for "food"
How do you suggest i carry all of this nutrition?
Im thinking about going with NUUN because i will be able to fill back up at the aid stations.
I own a 4 bottle fuel belt (Helium)
But i was thinking that this may make more sense:
http://www.camelbak.com/...packs/octane-xc.aspx
Will the Camel Bak be to cumbersome?
I dont want to look like a fool at this event, so any suggestions will be greatly appreciated!
Boudreaux
Nov 17, 09 7:14
Post #2 of 5 (191 views)
Re: Long Distance Hydration [trying2win]
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How hot?
How fast do you intend to push?
Are you overthinking this?
"you know, aero trumps training ;-) "
R10C 10/09
trying2win
Nov 17, 09 7:30
Post #3 of 5 (170 views)
Re: Long Distance Hydration [Boudreaux]
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Its going to be in the winter. I am thinking an 8min pace.
kdw
Nov 17, 09 7:48
Post #4 of 5 (157 views)
Re: Long Distance Hydration [trying2win]
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You say "only" 3 aid stations, but that is 1 aid station every 8 miles, which ought to be more than enough. I think we've been sort of spoiled by the "aid station every mile" triathlons we do.
The helium gives you 32 oz. You will be hitting an aid station roughly every hour, which means 1 bottle every ~1.5 miles. That is likely the max you want to take in. The fuel belt will also make it easier to keep track of your intake.
instigator
Nov 17, 09 8:05
Post #5 of 5 (143 views)
Re: Long Distance Hydration [trying2win]
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Depending on the race distance, the distance between aid stations, and the trail terrain, I run with either a pack (Nathan Intensity) or a handheld bottle (Nathan Quickdraw or similar). Since I am not comfortable running with two handhelds (yet), if the aid stations are less than 1-1.5 hours apart and it is not a million degrees, I may go with the handheld. If the aid stations are further apart, I go with the pack. However, I should say, I am way more comfortable with the pack so I often choose the pack over the handheld. Although I am working on learning to love the handheld.
In my opinion both have their pros and cons. The pack does weigh more so that may slow you down but since I train with mine a ton, this doesn't bother me to much. Running with the pack also allows me to carry more fluids so I can get through aid stations a lot quicker. The last 50K I ran had aid stations every 4 miles but I chose the pack and didn't need to stop until close to the 20 mile mark for a refill. Granted it was chilly and I wasn't drinking as much as I should be. But it does take a couple of minutes to refill when you need to refill it -- off the back, open the cap, fill, etc. My pack also has pockets on the straps which is where I store my food-type nutrition. I can easily stash enough gels and blocks to get me through a 50k. And they are easily accessible through the race. My pack is super comfortable and moves with me. I usually forget its there.
The handheld doesn't add the extra weight to your back but can be somewhat of a pain to fill frequently. I have had volunteers set down my cap so we have to search for it. But as long as the aid stations aren't to crowded you just take the top off, refill and go. A lot of my ultra friends who use perpetuem use handhelds. They carry power in spice/film containers and then mix water and powder at the aid stations. The handheld also gives you a way to monitor your nutrition closely. And they serve as great hand protectors when you fall (which I do alot). My handheld also has a pocket so I can carry some nutrition but that nutrition isn't as easily accessible as when I run with my pack. I am actually considering getting a running vest (like the pack but with no bladder) so I can have more places to stash nutrition when I run with the handhelds.
Does the race have a place for drop bags? You may be able to use your normal cytomax/nuun and not have to carry everything you need for 31 miles. Often times long trail runs have drop bags you could access at some point. You may be able to start with your fuel belt/camel back filled with whatever you choose and restock at the drop bag area. If you looking for a speedy finish, this may not be an option you want to consider since it would require you to stop for a minute.
In the past for long training runs on the road, I had used a fuel belt or amiphod system but could never get them comfortable. Thus the switch for the handheld/pack. And since its a trail run, you will see just about everything. For the races, I ran you will see more people with handhelds and packs than fuel belts but anything goes. That is what makes trail running so fun!!
hope something in this helps.
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