I wanted to make a post about fueling for trail running and share some of my thoughts about race nutrition and how I fuelled during CCC. It was a race where all the learnings from previous races, the advice from experts at Maurten and fellow trail runners was put together and where I got the best out of myself as an athlete.
Hopefully someone can take inspiration or learn something when it comes to race nutrition and how to fuel during a race.
What is to take into consideration, there is definitely no right or wrong and what works for one person might not work for another. And something that anyone who is doing enduring sports should now, is that you should never try something new in a race but practice it before hand, the same thing goes for nutrition.
I believe that the nutrition was one of the big keys why I was able to have an even pace through out CCC and run 100km with 6100m elevation gain in less than 10 hours.
General rule of thumb was to take 60g Maurten Drink mix/hour, 1 Gel every 45min (No caffein until Campex Lac), refill water whenever I got the chance from aid stations, fountains or streams and 1 bar every 4 hour. See full text on my website, link in bio
In Totall, I consumed 120g carbohydrates/hour, 8-9l water 2 RedBulls, 1 banana, 16 gels, 560g Sports Mix and a few gummy bears just for treating myself. 😋
This is NOT a paid post but I am sponsored by Maurten and Redbull and it is their products that works best for me and what I use during my races.
CCC 2022 | Distance | Time | Gels | Drink Mix | Solid C Bar | Other |
|---|---|---|---|---|---|---|
Courmayeur | 0 | 0 | | | 1 | One Solid C Bar 30 min before start |
Refuge Bertone | 13 | 1:32 | 2 | 60g | | |
Arnovaz | 25 | 2:36 | 2 | 60g | | 1/3 Banana |
La Fouly | 40 | 3:57 | 2 | 60g | 1 | 1/3 Banana |
Champex Lac | 53 | 5:06 | 1 | 60g | | Redbull, Gummy bears |
La Giete | 65 | 6:20 | 2 | 100g | | Refill Water |
Trient | 70 | 6:44 | 2 | 60g | | 1/3 Banana |
Vallorcine | 80 | 7:59 | 2 | 80g | 1 | Gummy Bears |
Flegere | 92 | 9:22 | 2 | 80g | | |
Chamonix | 100 | 9:53 | 1 | 0 | | Redbull |
Total | | | 16 | 560 | 3 | |
