These are general guidelines for the amount of fuel you need to carry with you in the mountains. It depends on your fitness, pace, experience and body weight, this gives you a guideline – it’s better to come home with some left over gels and a bar or two than to run short.
How Much Fuel is required for an endurance run 5- 9 hours ?
On average:
Males – 70 grams carbs per hour (280 calories)
Females – 50 grams carbs per hour (200 calories)
You should be aiming to consume fuel every 20- 30 mins. Fuel can be liquid or solid. Start fuelling within the first hour. DO NOT wait until you are 2 hours into the race.
* for 100km, you may need more per hour than you would for a 50km event.
What does this look like?
Run estimated 7 hours – ie 50km UTA
Males – you will need to carry 490 grams of carbs (1960 calories)
= 20 gels or 18 Bananas! ……..YES – it is a lot! ….
I suggest you take a few different options:
Example: 6 gels, 4-5 energy bars, a sandwich , a banana, and the rest (another 100 grams carbs/400 calories) in liquid like Tailwind, Perpetuem, HEED or Endura.
Females – you need to carry 350 grams carb (1400 calories)
This could be: 5 gels, 2 energy bars, a sandwich , a banana, and another 100 grams carb in liquid.
Other popular sources: potato, dates, pikelets, lollies, coke
Hydration and Electrolytes on race day
Guidelines: 500 -850mls per hour – depends on your sweat rate, you may need to consider taking salt tablets if you suffer from cramping or sweat excessively.
Some fuel sources contain electrolytes, it doesn’t hurt to add extra .
Fuelling the day before a Long Run – make sure you hydrate (2-3 litres per day) along with salt/electrolytes – either add salt to your water, or use an electrolyte supplement. Include carbohydrates such a in your diet 1-2 days prior to a long run. My favourites are sweet potato, potato, beetroot, fruit and white rice. This will ensure your glycogen stores are full, and delay the onset of fatigue.
Private consultation: If you would like some help planning your race day fuel, or help with general nutrition leading up to the day, I am available for private appointment via video link.
