Way Too Cool – Fueling and Hydration

It’s taken me 5 years but I think I’ve finally got it figured out.

I’ve had my fair share of bonks (some of them resulting in a DNF), enough to know that I want no part of it.  Each time wondering how it happened and to no avail because you know as well as I do how quickly we forget the pain and misery.

This post is basically to share with you what worked for me at WTC as far as fueling and hydration.  No sense in you suffering for something that’s already been done.  If you wanna see a full race report go to my blog.

Prior to the race for breakfast I consumed one flask full of EFS liquid shot (over 3 hours), 16 oz of water, a bagel, and coffee to kick start my system.  I started the race with a 22 oz Nathan quickdraw elite in one hand and a 5 oz flask of EFS liquid shot in the other.  In addition, I had 8 e-caps stashed in my handheld pocket.  I had been training with the EFS liquid shot, water, and e caps with any run over two hours so I knew that it all jived with my system.  The conditions were cool to start so that was hurdle #1 to get over.  Cooler conditions usually meant minimal fueling and hydration for me in the past so I was very mindful to stay on schedule.  My schedule during training was a nip of EFS liquid shot every 15 minutes, a swig of water at least every 10 minutes, and two e-caps every hour.  Each flask of EFS liquid shot lasts me 2 hours, which means each nip contained roughly 50 calories and 12.5 grams of carbohydrates.

Hurdle #2 was to figure out what I was gonna do once I ran out of EFS liquid shot.  I couldn’t carry two flasks and there were no bag drops at the aid stations so I was forced into switching from EFS liquid shot to GU, which the aid station stocked.  I was a little nervous mixing two different kinds of gel but I had used GU in the past so I knew it would work for me -  It went off without a hitch.  I ended up taking a GU every 30 minutes while maintaining my e-cap and water intake.

In the end I consumed 1000 calories, 8 e caps, and 60 oz of water in a span of 4 hours.  Quick math tells me that’s 250 calories, 2 e caps, and 16 oz of water per hour.  My energy was constant throughout and, in fact, got stronger as the race went on.  The advice I had been given over the last couple of years is try to consume 250 calories, 2 e caps, and ~20 oz of water per hour.  So for the second time in a race (1st being Rocky Raccoon) and for the second time feeling pretty much constant energy with a successful result.

My advice to you:

• Train the way you race – Get a system in place that works regardless of the type of fuel AND stick to it!  Experiment with different combinations of fuel for longer races so you don’t get sick of the same thing.  Don’t try anything new!  Find out what the race is going to have and train with it.
• Start introducing your selected fuel morning of the race – I took on a whole flask of EFS liquid shot prior to the race which I felt right from the beginning.
• It’s never too early to eat and drink – many people wait until an hour or so into a race to get into the calories – don’t do it!  Get your system accustomed to the fuel so it doesn’t shut down on you.
• Take electrolytes every hour – regardless of the whether, your system is losing salt.  And in order for your cells to absorb water it needs sodium and potassium.  Otherwise too much water will leave you feeling sloshy and ultimately can lead to hypernatremia.
• Consume real food early on – In 100 mile races, the slower pace up front will allow you to consume and process real food.  Later on switch to gels for quicker energy as your body starts to shut down.
• Eat 250 calories per hour – Doesn’t matter the source just get that number into your body per hour.
• Take antacids – Stomach problems arise, especially with the acidity of the gels.  Bring antacids to buffer your stomach – usually every 3 hours.

I hope this is helpful.

Scott Jaime