What I ate pre-race?
It was a vacation spot race. I stayed at a mattress and breakfast the night time earlier than and didn’t have my typical morning setup. The beginning of the race was early, at 4 pm.
I needed to sleep for so long as potential, so the plan was one thing simple but energy-packed for breakfast. Two power bars and two cups of espresso did the job.
Somewhat bit concerning the race
TNF 50 km had 2500+ m in elevation and took me 7 hours and 6 minutes. There have been some steep, muddy and slippery sections (fairly technical), however general, I’d charge it as a runnable course. (To your reference, the winner, Hong Kong’s Stone Tsang, received it in 5 hours and 40 minutes)
Water stations had been situated at 5 km, 16 km, 24 km, 32 km, 43km, and 47km.
Temperatures started at round 23 levels Celsius and steadily climbed to 30+ levels.
My fueling plan
I used the gasoline calculator offered by Neversecond, one other power gel model we reviewed just lately. It prompt I devour 60-70 g of carbohydrates and 0.5 L of water per hour.
Following a easy self-evaluation and based mostly on previous experiences, I do know I’m not a “salty sweater.” Consuming 250-300 mg of sodium per hour is usually greater than adequate for me.
I began with the above data and suggestions and adjusted in the course of the race because the temperature soared. All the time hearken to your physique and improvise when obligatory.
