TriNewbieZA wrote:
not directed at anyone in particular but what nutrition plan do you guys use for ultrarunning?
With IM racing I have it pretty dialled with what works for me:
Bike: mainly liquid + some calories in the form of bars - roughly 250-300cal/hr
Run: mainly gels with some coke - roughly 100-200cal/hr (was a bit light in my last race)
With ultrarunning I've never carried hydration before usually relying on the course for water and then carrying gels + grabbing refills from seconder/aid station. Into that I also mix in some things like baby potatoes etc.
I think that during my last Comrades in 2015 this was my downfall so planning to change things for this year. Obviously No1 is to practice everything to see if it works but was interested in all of your plans?
My plan is to try and carry a water bottle which I can swap out along the way. I want to carry as many liquid calories as I can in this and possibly aim for 250cal/hr. Not sure if this is doable while running though?
A couple years ago, I made a mistake of just carrying a hand held water bottle during an ultra. The aid stations were only 5-6 miles apart, so I thought it wouldn't be a problem. I did not take into account 90+ degrees, high wind, no shade, and the effects of high altitude. I wasn't in as bad of shape as some people that I saw on the course, but I went for so long without peeing after the race that I thought about going to the hospital. The following year I carried a hydration pack (of course, it rained that year) and I would never consider doing an ultra without one again.
For calories, I carry a few gels and Shot Blocks, but for the most part, I just eat what my body tells me to eat at the aid stations. Because the salted potatoes and M&Ms worked so well for me in trail races, I carry those on my bike in IMs.