A long day on the trails this morning with our 40-participants split into 5 groups moving along the stunning coastline on Lanzarote. The technical trails are a challenge and it is fair to say, they are a much greater challenge than those encountered at say, MDS.
Reassuringly, our run/ walk group covered 25km in less than 4-hours. Perfect and a great confidence boost for the race.
The sun was shining, the skies were blue and the ever present wind that is always in Lanzarote, blew in off the sea to help make perfect running conditions.
It was a hot day though and that could be seen on one or two red faces after the run… Remember the sun cream folks!
A break for lunch and then at 4pm a talk/ discussion by MDS 2017 3rd place, Tom Evans.
Tom talked about nutrition and the differences and requirements of each participant. No two runners are the same. For example, the simple calorie needs and differences between a ‘fast’ runner. ‘mid’ runner or ‘walker.’
The type of food you will eat and how it is made up – carbs, protein and fats. For example, 1 to 1.5g of carbs per KG of body weight is considered ideal, 1.5g per KG of protein and 1g of fat per KG – but is that possible in a multi-day race?
As the question: What is normal for you? YOU need to know what you need! All valuable lessons and questions.
For example, a typical day for Tom:
- Breakfast – Porridge and nuts
- Whilst running – 2 x GU gels and 100g of Tailwind
- Recovery – 2 x 70g of weight gain protein shake
- Dinner – 100g freeze dried meal (LYO) and Pip & Nut peanut butter
- Hydration – 6 x Nuun tablets
Typically 2623 calories for 665g weight
Hydration, needless to say, so important in any race! You need to sweat to cool muscles, remove toxins and keep ones core cool. Sodium replacement is key.
Tomorrow is another full-day with hill reps in the morning, a foot care workshop and easy shoe-out run!
Why not join our 2019 Training Camp?