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Hey there, my friends!

Fueling your ultramarathon is more than just winging it—it takes preparation, practice, and a solid plan. A well-executed fueling strategy can optimize your performance and minimize the chance of GI issues, so let’s look at some key considerations to get you race-ready!

Training the Gut

Did you know that you can train your gut? Practice is key to developing a gut that can handle the demands of long-distance running.

• Start small: Gradually increase calorie/carbohydrate intake during training to enhance your absorption capacity.
• Experiment: Try a variety of foods and drinks to find what works for you. Everyone is different. You need to find what works for you. It’s better to discover what doesn’t work during training than on race day!
• Backup plans: Identify alternatives in case your go-to fuel causes GI issues mid-race. It happens! Have a plan B, C, and even D!

Race Day Fueling Tips

Your nutrition plan should adapt to your specific needs and the challenges of the course.

• Start realistically: Aim for about 250 calories per hour and adjust as needed.
• Mix it up: Combine multiple transportable carbohydrates (like glucose and fructose) to maximize absorption. While up to 90g/hour is possible, most ultrarunners find 20-40g/hour a practical range.
• Avoid monotony: Carry a variety of foods to prevent food fatigue and ensure you’re not caught off guard by limited aid station options.
• Plan for the environment: Heat, humidity, and altitude can all impact your fueling needs—adjust accordingly! Some fuel sources that work well for you in cool weather, might not work so well when it's a hot race. Ideally, you want to test your source of calories in a similar environment to the race.

Hydration Done Right

Hydration isn’t just about drinking water; it’s about strategy.

• Know your sweat rate: Individualized hydration plans are crucial for preventing dehydration and overhydration.
• Drink proactively: Sip regularly to stay ahead of thirst and avoid a hydration deficit.
• Separate fuel and fluids if you can: Try to keep your calorie intake independent from hydration so you can adjust to changing conditions. I often go for a hybrid approach where I'm getting some of my calories from my fluids and adding to that.

Practice Makes Perfect

Fine-tuning your fueling strategy during training is the secret to a successful race day. By testing and adapting, you’ll build confidence in your approach and reduce the risk of unpleasant surprises when it matters most.

Your Gear-Up Checklist

1. Practice your fueling plan on your next long run.
2. Experiment with new foods or drinks to see how your body responds.
3. Calculate your sweat rate to determine hydration needs.
4. Plan for race-day variables like weather and altitude.

I hope this helps a bit with getting ready to conquer your big goals!

On the journey,
David

PS: Need guidance in training, nutrition, and all the things dealing with an upcoming race? Reach out to us at Run the Riot Coaching!