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Marathon des Sables – The Legendary : NEWS FIVE – Mar 2024

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Fuelling for a Multi-Day – Marathon des Sables – The Legendary

Marathon des Sables pioneered the multi-day racing format and as such is often a key starting point when discussing a fuelling strategy for an adventure that lasts a week or longer.

Multi-day adventures require fuelling and how one obtains food can vary greatly. In principle, there are several keyways:

  • Self-sufficient
  • Semi-supported
  • Supported

For many, self-sufficiency poses the greater question marks and worries as there are multiple factors to consider:

  • How many days?
  • Weight?
  • Balance of nutrients and calories?
  • Hot or cold food (or both)?
  • Access to water?
  • Environment?
Loaded up for a week in the Sahara.

Runners are required to carry all they need to survive in a multi-day like MDS. Fuelling is essential to survive and the balance of calories v weight is a prime concern. The only things that are provided are a shelter (bivouac) which is shared with 7 other runners and water which is rationed. Since its creation in the mid 80’s, the MDS format has been copied and used as a template for other races all over the world.

Get your pack as close to 6.5kg (plus water) as possible.

Weight is the enemy of a multi-day runner or fastpacker and therefore balancing equipment, food and water is an art form in itself. Read an article HERE about the equipment required for a race like MDS.

Food will take up most of the weight on any adventure when being self-sufficient. MDS, for example, has a minimum food requirement of 2000 calories per day, a minimum pack weight of 6.5kg and then one must add water, typically a minimum 1.5 litres (1.5kg) which makes the starting pack weight a minimum 8kg.

Food for multiple days will typically be around 4 to 5kg.

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Quite simply, running or walking, covering 250km over 7-days will leave the runner in a calorie deficit. Therefore, it is essential to optimise the food one takes.

FACTORS TO CONSIDER

How fast one goes does greatly impact on food choice and how calories are not only consumed but chosen. The macronutrient choices will change based on the balance of carbohydrate, protein and fat. In simple terms, a runner will burn more carbohydrates and a walker will burn more fat. Humans store enough fat to survive many days and even weeks. However, carbohydrate stores deplete quickly and need to be replenished.

Body weight, age, individual needs are important for all and males may well require more calories than a woman due size and muscle mass.

Main meals will usually come either freeze dried or dehydrated. Both processes involve removing the water from food to preserve it. Freeze-drying involves freezing the food to a very low temperature and drying it in a vacuum to remove moisture. Dehydration involves passing warm air over the surface of the food to remove moisture. Dehydration creates food that tastes like it should, with plenty of texture and flavour. It is an altogether slower and gentler process than freeze-drying. Please note though, that hydration times take considerably longer with cold water and taste can change. Test meals in advance using hot or cold water.

Firepot are a UK brand who create tasty meal by hand, using fresh ingredients and then dry each meal.

Carbohydrate, Fat and Protein are essential for balance and foods for an expedition are usually balanced specifically for the needs of an active individual. Typically, 55% carbs, 30% fats and 15% protein are considered balanced. As an indicator in regard to calories, carbohydrates have 4 calories for 1 gram, fat has 9 calories for 1 gram and protein 4 calories for 1 gram.

Remember, we are all individual and although any recommendations here provide a guide and a template, you the individual need to answer very specific questions and ultimately, you may need to seek the advice of a nutrition expert to fine tune a fuelling plan for a multi-day adventure.

As a rough guide, BMR is the number of calories a person burns in normal day-to-day activity.

Example for a 37-year-old, 6ft tall, 170-pound man.

(66+(6.2 x 170) + (12.7 x 72) – (6.76 x 37) x 1.55 = 2663 calories

How to use the equation: (66+(6.2 x weight) + (12.7 x height) – (6.76 x age) x 1.55 = 2663 calories

The ‘Harris-Benedict‘ formula takes into consideration daily activity.

Fat adapted athletes will have specific requirements and the nutritional plan will be different.

Answer the following questions:

  • Age?
  • Male or female?
  • Body weight?
  • Walker?
  • Walk/ runner?
  • Runner?
  • Vegetarian/ Vegan?
  • Am I typically a hungry person?
  • Am I more hungry or less hungry with exercise?
  • Food allergies?
  • Will I use hot water or cold water?

A TYPICAL DAY

Breakfast – Ideally slow-release carbohydrate, some fat and quality protein.

Starting the day with breakfast.

Running Food – This will vary on the length of the stage, up to 6-hours and you may prefer easily absorbed carbohydrates, bars and or energy in drink form. For longer stages, the addition of real food, savoury and some protein would be wise. For a very long day, for example, the long day at MDS, you may even need a meal?

Post run food (immediate) – A shake is a great way to start the recovery period as it is easily absorbed, and this should have carbohydrate and protein.

Dinner – A meal will form the basis for dinner and think about some small treats for each day, these will give you something to look forward to and help keep your palette fresh.

FOOD PLANNING AND IDEAS

Breakfast:

A freeze-dried breakfast is a good way to start the day. Top tip: Add the water to your breakfast at sleep time (especially if using cold water) as it will rehydrate during the night and be ready for eating in the morning. Of course, make sure it can’t be knocked over, get contaminated or damaged – that would be a disaster! Using a re-sealable plastic bag is a good idea. Example: Firepot Baked Apple Porridge is 125g with 500 calories.

Breakfast is essential to fuel the day ahead.

Muesli is popular and provides energy and fibre, it can easily be combined with a freeze-dried dairy product.

An energy bar for some works, but they often are heavy in proportion to the calories provided. However, for some, they are a perfect start to the day.

Top tip: Consider an evening meal as an alternative to breakfast. Sweet tasting food can become boring and sickly, the option to have something savoury with some spice can be a life saver.

During the run:

Runners will need typically more carbohydrate in an easy form so that they can maintain pace. By contrast, walkers will move slower, have more time to eat and easier time digesting, therefore real foods are possible. The balance is always weight v energy.  Don’t rely completely on liquids, some solid food and chewing is good for the body and mind.

Some ‘typical’ run snacks.

Example: Gels are around 32g each. Let’s say you took 1 gel per hour. Rachid El Morabity won the 2019 MDS in 18:31. So, 19 gels would weigh 608 grams. By contrast, if the race takes you 60-hours, 60 gels would be 1920g! Not only is the weight not feasible but also the volume size would just not work.

  • Powders (energy drinks) that one can add to water are an easy way to get calories and nutrients. They are also considerably lighter.
  • Energy bars.
  • Beefy jerky.
  • Dried fruit.
  • Nuts such as almonds are rich in fat and calories.
  • Trail mix.
  • Dried meat.

Post run:

Back in bivouac, first priority is drink and food.

A recovery drink is the quickest way to get balanced calories immediately in the body to start replenishing the body. Have this shake as soon as possible. Then do personal admin such as feet, clothes, bed, etc. One hour post the run, consider a snack like tabbouleh as this is easily hydrated with cold water and add some protein to it – dried meat a good option.

Dinner:

A dehydrated meal will make up the main calories. Depending on the person, the need for more or less calories will vary. Some companies, Firepot a good example, provide meals in two sizes: 135g with 485 calories or 200g with 730 calories for Vegan Chilli Non Carne and Rice.

A post-dinner treat is a good idea, this could be another freeze-dried option or a low-weight and high calorie option. A sweet such as a Lemon Sherbet is a simple way to add some freshness to your mouth and palette and although has little calories, it can be a nice treat.

Top tips:

Experienced runners make a real fire to boil water.
  • Try everything out before any race or event. You need to know what works for you when tired and fatigued. Try to simulate race situations so you have a good understanding of your palette and your body. Test for taste, stomach and brain.
  • Just because you love Spaghetti Bolognese, don’t be tempted to take 7 for a 7-day race. You and your palette become bored quickly.
  • Be careful with spices and anything that may irritate or aggravate a digestive system that will already be under stress.
  • The choice of having hot water can be a deal breaker. For some, a hot coffee or tea is just essential! In addition, food is typically more pleasurable when hot and hydrates quicker with hot water. You cannot use any gas stoves at MDS so you must use fuel tablets and a small stove. However, here are some alternative ideas: 1. If you finish early in the day, leave a bottle in the sun and let it warm naturally. 2. Often, there are lots of shrubs, twigs and branches around bivouac, it is possible to make a fire, but you will still need a pot.
  • Water at the race is provided in 5Ltr bottle at the end of the stage this needs to last till Cp1 of the following day, so, plan water use.
  • Consider repackaging all your food to make the volume and weight less, if you do this, be sure to include the nutrition label in your new packaging.
  • Take extra food and options. When in the Sahara, you can make some final food choices.
  • The ‘Long day’ and following ‘Rest Day’ will require different fuelling strategies, take this into consideration.
  • Rules – Race rules dictate you have a minimum 2000 calories per day, that you have nutrition labels for the food that you take and that on the morning of the last day that you have 2000 calories remaining.
A cut down water bottle is a great food bowl.

WATER

Water is the only item provided at a race such as MDS and this is rationed. You are provided water for ‘in’ camp and then this is replenished while running at Cps which are typically 10 to 12km apart. When you finish the stage, you are then allocated water to last through the night and the following morning. NOTE: This water will need to last till CP1 on the next day’s stage, so make sure you leave enough to run with.

Water is rationed and supplied at every checkpoint on the route, typically every 10km.

Water is obviously used to hydrate but you also need it for your food and if you wish to wash.

Remember you need to replace salts that are lost through sweating. Have a strategy in place. The two main reasons for a DNF are feet and dehydration.

SPREADSHEET

Create a spreadsheet so that you can see daily food items, how many calories and what the weight is. Not only is this invaluable for personal admin, but it is also a requirement for the race when at admin check.

Top Tip: Lay a day’s food out on the floor and look at it and analyse (visually) does this look enough for 1-day.

An example of fuelling for one day.
Use a sealed bag for each day and then add a label showing contents and calories.

CONCLUSIONS

Getting fuelling right for any multi-day is really important, so, do the research and test everything. Have a contingency plan and anticipate the need for sweet v savoury will change.

If possible, repackage food to save weight and use clear packaging and relabel adding the name of the food, what day it is for and how many calories are inside.

Make sure you have some treats and something to look forward to.

Real food is good for the brain and the chewing motion helps satisfy our natural human desire to eat and be happy.

Remember, multi-days are only about three things: running/ walking, eating and sleeping, so, make sure you are prepared for each element accordingly.

The long day, many stop and cook a meal during the night to fuel the journey.

SUMMARY

In this article, we have looked at food for a typical desert race like Marathon des Sables that lasts for 7-days. many races follow the same format. However, different race conditions may well dictate food choices, for example, a race in snow/ ice with sub-zero temperatures will require a different strategy and the balance of carbohydrate, protein and fat can be different.

The top Moroccan runners boil water and eat hot food. Here Mohammed El Morabity.

Some races or multi-day are semi-supported, some are supported. In these scenarios, your own food may be carried for you or, it may even be provided for you? Think ahead and plan for what you may need so that you can perform as you wish with the calories you need. Especially important for vegan, vegetarian or those on specific diets. The big advantages of semi or fully supported is the not needing to carry additional weight and in most scenarios, there will be no restriction on quantity or calories. Everest Trail Race and The Coastal Challenge are two perfect examples of semi and fully-supported races,

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Marathon des Sables – The Legendary : NEWS FOUR – Mar 2024

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There is not much shade in the Sahara, so, don’t rely on it.

Marathon des Sables – The Legendary will soon be here and now is the perfect time to make sure that you plan for a series of protocols to acclimate to heat and the stress of heat before arriving in Morocco.

In simple terms, you need to impose heat stress on the body that will simulate the conditions you will race in when in the Sahara.

Heat exhaustion brings you to a stop and may well mean a withdrawal from the race.

Acclimation to heat should be done close to competition, ideally sub 21-days and ideally in the final 14 and 7-days. Statistics show that 5-sessions (or more) offer a more fulfilled adaptation. The pseudo motor function (sweat rate) takes a little longer to occur, but all the other measurements, cardiovascular and lowering core body temp occurs quite rapidly. However, 5-10 sessions will allow even greater adaption, and provides better results in particular with sweat rate.

Now of course, if one is fortunate with time, the best scenario is to travel to the race location and adapt naturally in the environment of the race. Reality is though, few of us have this option and we must therefore simulate the stress of heat. The most obvious and effective protocols take place in an environmental heat chamber. Sessions could be performed every 2-days in a 14-day window. Adaptation from exposure diminishes rapidly, so, there is no need to do this too far away from the chosen event. 

Expense can be an issue and therefore there are other possibilities. Keep training as planned and add layers of clothing while training. Post training, when already hot from the stresses of a run, you could then take a hot bath which will raise core temperature. One can also consider Bikram Yoga and use saunas. The reality is though, while some of these interventions will have some benefit, and most certainly, they are better than nothing, it is not something that can be recommended completely as it is harder to prescribe and measure.

When it all goes wrong, shade and an IV drip may be required.

Environmental heat chamber

Environmental heat chamber is controlled and measured and in addition is monitored by a professional who gradually controls and analyses the stimulus to ensure maximum benefit and importantly, safety. In regard to session length, sub 60-minutes is usually adequate and this allows the body to get hot enough.

Image (c) Loughborough Sport

The use of a rectal thermometer is used to ensure that you reach the required thermal stimulus. Body weight is measured when naked and then this figure is used to measure fluid intake and sweat rate. Urine tests may be done to look at hydration status. It’s important that a client leaves re-hydrated after a session.

Image (c) Loughborough Sport

It’s important to remember, these sessions are about heat adaptation, they are not training sessions. A treadmill or bicycle is used and many testers prefer the bike as it adds less impact to the body and fatigue.

A 5-minute check will include heart rate, core temperature, skin temperature, perception of thermal environment, how hot does the client think it is? And finally, the tester usually asks how comfortable the client is. Then, the protocol will begin.

The target is a core temperature of 38.5 degrees in each session, which is ideal for pseudo motor and thermo functions to be maximised. Measuring the thermal strain is key. It usually takes about 30-minutes to get to 38.5 degrees depending on the individual. But external factors do have an impact. The session is about controlling and meeting a fixed criteria.

The first two sessions are often a challenge and then by session three, improvements can be noticed with the greatest improvement coming after day five with seven sessions being a great target to work towards. Total exposure is more important than days, so, if challenged for time, it is possible to do two tests per day, say AM and PM. As stressed above, the optimal time window is in the 14-days counting down to the event or race.

Loughborough Sport in the UK offer specific heat acclimation – book HERE

Do you need to acclimate to heat?

All runners in the Sahara will be faced with physical and perceptual challenges that will have negative effects on performance if not acclimated.

They will be slower, frustrated, dehydrated and have a potential of heat stroke and ultimately they may not finish the race.

Acclimating to heat pre-race prepares the body for the challenge to come!

Too hot? Cool down.

When in the race, if you experience negative effects of heat, is there anything that can be done?

Yes, slow down, try to cool down as much as possible, seek shade at aid stations, rest and allow the core to lower. Hydrate and use spare water to provide a perceptual cooling: water on your face, head, forearms and neck will help a little with this.

Conclusion:

When one runs, you use muscle mass and this generates heat. When you then exercise in a hot environment, particularly if it is greater than skin temperature, then this makes it very difficult to get rid of heat. Humans are not the most efficient mechanically, so this energy from contracting muscles, potentially around 20 to 30% of the mechanical energy being made is converted to chemical energy, that means 70%, maybe even more, needs to be eradicated in the environment. If the environment is hot, for example, the Sahara, a challenge is imposed to eradicate the heat and what often happens is is that the heat is stored and one feels hotter and this then has a cascade effect of issues and problems, physiologically and perceptually.

Physiologically there is an increase in skin temperature as it is directly impacted upon by the environment. There will be an increased demand for blood flow that needs to go to muscle to provide it with oxygen/ energy to run, but also there is a competition for blood flow to the skin. In order to thermo regulate, blood is competing with muscles and skin and that creates an impact on one’s cardiovascular system. Typically, heart rate will increase due to the increased workload sending blood to muscles and skin. Body core temperature will increase. Sweet rate will also increase and therefore the percentage of water loss will increase and the consequence of this is dehydration – a deficit in body water with onward complications.

Trained individuals can gain thermal adaptations, irrespective of environment. For example, if you are training everyday, particularly at a high percentage of VO2max, one will create heat and this will require a higher sweat rate and therefore adaptation takes place. But, interventions should be in place both acute and chronic, to minimise the effect of environment on performance. Environment, will always have an impact on performance, no matter which athlete. So, make a plan now to adapt and acclimate in the final 14-days pre-race!

This article is based on a podcast (episode 191 of Talk Ultra) with Dr Jodie Moss PhD Sports Physiology, MSc Sports Nutrition.

Catch up on the previous posts

NEWS ONE Here

NEWS TWO Here

NEWS THREE Here

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Marathon des Sables – The Legendary : NEWS THREE – Feb 2024

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Marathon des Sables is a simple race that often becomes over complicated by too much information. Take advice, look at websites, process the information but importantly find out what works for you. We are all individual, what works for one may well not work for another.

When you break the race down, here are my TOP 20 TIPS of what to focus on for Marathon des Sable – The Legendary.

  1. Pack – Ideally needs to be as small as possible and as close to the minimum 6.5kg weight when packed. There are many packs out there and just like clothing, packs fit in different ways, so, it is important to try many to find the best for you. I size between 20-25 Ltr is ideal. Key things to look out for: easy access to water, easy access pockets for snacks etc, adjustable to get perfect fit, minimal bounce when loaded, flexibility to compress the pack and make smaller as you reduce the contents (food you eat) as the race progresses.
  1. Sleeping bag – Needs to be lightweight, small when compressed and warm enough for you based on your warmth requirements – are you a cold or warm sleeper? Popular sleeping bags are PHD, Nordisk Y, OMM, Sea to Summit, Western Mountaineering, Rab etc. Take care on the ‘comfort’ rating and I have an in-depth article on choosing a sleeping bag HERE.
  1. Jacket – I always recommend a sleeping bag and jacket as opposed to just taking a sleeping bag. MDS can have cooler editions, particularly early morning or evening and having the option of a jacket is great. It also means that you can potentially take a lighter and less warm sleeping bag as the jacket can add as an additional warm layer. As an example, a Sea to Summit SP1 bag and a Haglofs L.I.M Essens jacket weighs 510g! Many brands do sub 200g jackets, look at Haglofs, Mont Bell and Y by Nordisk. 
  1. Clothes – You just need what you will run in. However, a spare pair of socks is commonplace. No need to get new clothes and don’t worry about colours. The most important is that they are comfortable and they do not rub or chafe.
  1. Sleeping Matt – Optional but a good nights sleep is important for recovery. There are only three things to do at MDS, run, eat and sleep. Make the sleep as comfortable as possible. Two options exist – inflatable and solid foam. The choice is yours. The inflatable ones offer more comfort, more flexibility in packing but with poor admin, you do run the risk of a puncture. Recommended Sea to Summit HERE
  1. Shoes and Gaiters – Shoes are personal and if you already have shoes that are comfortable and cause no blisters, then you have the perfect MDS shoe. Things to consider, a wider toe box is good to allow toe splay, a thumb nail of space above your longest toe is adequate, no need for more, and make sure they have enough durability for you! I say ‘you’ because Rachid El Morabity will complete the whole race in 21-hours whereas most people won’t even do just the long day in that time – his shoe shoe choice will and can be very different to what most of us need! Get your Velcro sewn on your shoes and make sure that when you get the shoes back the fit has not been altered. 
  1. Food – You need a minimum amount of calories per day specified in the race rules (2000 per day) and how those calories are made up are up to you. This for many is a difficult one. It raises many questions and yes, it’s good to find out what other people do and use but ultimately, YOU have to eat it. Food is the heaviest item you will carry, but remember, your packs gets lighter each day as you eat the contents. Re-packing food can save weight and space. Think about the the balance between carb, protein and fat and importantly, what tastes good at home, may not taste good in the Sahara.
  1. Stove – The decision to use a stove is another question mark but it would appear that most runners like that hot water option. Remember though, you can make a fire from twigs, shrub and branches that surround bivouac. 
  1. Pot – Many use a 1.5 ltr water bottle cut down as a food bowl. For the 2024 MDS, 1.5 ltr bottles will not be supplied, so, you will need a suitable pot. Esbit for example do a small titanium pot with lid.
  1. Water – You must have the capacity to carry 1.5 ltr of water and for the long day, 3 ltrs. Water is provided by the race. For 2024, water will not be provided in 1.5 ltr bottles but will be distributed by staff at the cp’s using jugs to decant water from larger 5 ltr bottles. On the long day, an additional 1.5 ltr bottle will be provided either at the start or cp1. 
  1. Salt Tablets – Salt tablets will no longer be provided at the race and you now must have a mandatory 14 stock cubes. Of course, you are recommended to work out your electrolyte needs and plan accordingly. You are welcome to take your own salt tablets or similar product such as those provided by Precision Hydration.
  1. Feet – Look after them, along with dehydration, blistered and damaged feet are a key reason for failure in any multi-day race. Prepare them before the race especially trimming nails back and knowing what socks work for you. After each day in the race, clean feet, allow them to breathe and look after them. Get any sore or hot points addressed immediately.
  1. Mandatory kit – You are supplied with a mandatory kit list and you MUST have everything on that list. Please note, for 2024 the venom pump has been removed and you must have 14 cubes of broth.
  1. You – You signed up for the challenge, you wanted to be on the start line and therefore you are responsible for the outcome. Believe me, the you that leaves the Sahara is not the same you that entered. Keep perspective, the MDS journey is an enhancement of you as a person. It’s easy to become obsessed, ultimately the majority of runners at MDS are enthusiasts, if you keep that in mind the journey will be a complete one. The legs, lungs, heart and feet will only get you so far, then the mind will take over. Mentally prepare for the challenge ahead and make mental plans for how to survive and motivate yourself when the going gets tough. Laugh when you hit rock bottom. Laugh when you are going the toilet in a brown plastic bag. Laugh with and at your tent mates and fellow runners. The comradeship of MDS is quite unique, embrace it.
  1. Training – Plan ahead, formulate a long term plan and aim for consistency.
  1. Walking – Learn to walk. Many think they will run 80% and walk 20%, if you are lucky, it’s the other way around. Make walking a positive, make walking fast, make walking productive.
  1. Poles – For many, poles are a huge advantage. They are like 4-wheel drive and without doubt, they make you walk faster. But you must train with them and learn how to use them.
  1. Shoes – NEVER take advice from anyone online that tells you that ‘X’ is the shoe to wear for MDS unless they know you and your run style. Forget the advice about going up a size or two sizes. It’s a recipe for disaster unless you know that your feet swell? A shoe that is too big will allow your foot to move, a moving foot causes friction, friction causes blisters and the rest of the story speaks for itself. General advice is that if you have a ‘thumb nail’ of room at the front of the shoe above the longest toe, this generally works. Notice I say ‘generally’ – there are exceptions. One thing that may happen, is your foot may get wider (rarely or never longer) with the heat and additional time on feet, therefore a shoe with a wider toe box often works well for many runners.
  1. Equipment – Minimum pack weight is 6.5kg plus water, get as close to this as you can. Additional weight is additional stress and just makes the journey harder. Luxuries are ok if they improve the journey and make it easier, music is a good example of an additional extra. I can’t really think of anything else…
  1. Friends – Tent mates will pull you through and motivate you. They will become friends for life. Ideally find tent mates before you head out to the Sahara and plan your tent group.

Admin and preparation that you may not think of:

  • Take essentials on the plane and wear your run apparel and shoes. That way, should a baggage disaster happen your chances of racing improve.
  • Take food with you for the travel and on the plane. 
  • The journey from the airport to bivouac 1 can be lengthy be prepared with your own snacks and drinks. MDS do provide a packed lunch.
  • Night 1 and night 2 in bivouac are NOT self-sufficient so take extras such as an inflatable bed, food and luxuries that you are happy to give away to the berbers. May as well have 2 comfortable nights and a comfortable day before the racing starts.
  • Food before the race starts is now down to you. Be prepared to have plenty of variety and remeber, within reason, this can be anything! 
  • Admin day can be  lengthy multi-hour experience. Take water and snacks for when standing in line and maybe take an umbrella so you have shade.
  • Keep sun screen on and keep hydrated. No need to drink vast volumes – drink to thirst before the racing starts.
  • Have additional items such as a base layer, sleeping bag liner and other items that may be on a ‘question’ list for the race. On night 1 and before you go to admin, you can make final decisions of what to and what not to take. Particularly important if you think you may be cold at night.
  • Remember that after bag drop and check-in you have no access to any additional items, however, you only become completely self-sufficient when you start the race. With that in mind, you can have additional food and luxuries with you until day 1 kick-off, it’s a useful tip and does mean that you can have additional comfort for a good 12-hours.

Conclusions:

Marathon des Sables is a magical and life changing journey as are most if not all multi-day races. It really is a true challenge of mind and body to race over many days, irrespective if you complete the race in just over 20-hours or 60+ hours. It’s a hark back to a more primitive time, a time without clutter and modern technology. Embrace this. Embrace the silence of the surroundings and the simplicity of placing one foot in front of the other.

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Marathon des Sables – The Legendary : NEWS TWO – Feb 2024

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You arrive in Morocco, pass through passport control, wait for your luggage, leave the airport arrivals hall and find a seat on a coach. 

The MDS journey is now in full swing. 

Waiting in anticipation, the Road Book (the bible) for the next edition of the race is provided and immediately pages turn, running through the mind of each participant:

“How long is the long day?”

Well, the wait is over, I can tell you. For 2024, the long day will be 85.3 km’s.

The MARATHON DES SABLES – The Legendary is breaking silence and today, we announce the daily stage distances for the 2024 edition.

  • Stage 1 : 31.1 km
  • Stage 2 : 40.8 km
  • Stage 3 : 85.3 km (over 2 days)
  • Stage 4 : 43.1 km
  • Stage 5 : 31.4 km
  • Stage 6 : 21.1 km
  • Total 252.8 km
Marathon des Sables typically takes place in this key area.

Taking place in the southern Moroccan Sahara since 1986; an extraordinary adventure will take place covering 252 km’s, the longest edition in the race history. Lasting 11-days with 9-days in the desert, divided into 6 stages over 7-days, a magical crossing of the Sahara walking or running.

The exact route, with maps, will once again be covered in detail in the road book, which as per usual, will be provided in Morocco whilst on the way to the bivouac one.

This is the first time that the daily distances have been disclosed before arrival in Morocco. Does this change anything? No, not really. I guess there is a reassurance knowing that the long day is not 90+ km’s. 

However, with the 2024 edition being 252 km’s and over 6 timed stages, it was my prediction that this race would be a tougher challenge in contrast to those that have gone before. Therefore, to ease minds, the distances have been announced.

Previously, the long day would come on stage 4 (over 2 days) and it would be followed by the marathon stage. It was common thought, “Get the long day done and it’s just a marathon to go!” At the finish of the marathon, the medal would be received; job done. 

Now, with the long day coming on stage 3, you still have 3-stages to run totaling 95.6 km’s. This will require a completely different mental and physical approach.

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So, plan accordingly and be prepared.

You may wish to read my previous post HERE that provides some important information in regard to the 2024 race.

It is 8 weeks to go to one of the greatest experiences of your life. Make this time count!

ORGANIZATION OF THE WEEK

Here is how a typical week at the MARATHON DES SABLES is organized

  • Day 1: Arrival in Morocco, transfer by bus in the desert, installation and night at the bivouac.
  • Day 2: Day of technical, administrative and medical checks, night at the bivouac.
  • Day 3:First stage, night at the bivouac.
  • Day 4:Second stage, night at the bivouac.
  • Days 5 & 6:Third stage – “the long one” – which lasts 2 days. Nights at the bivouac.
  • Day 7: Fourth stage, night at the bivouac.
  • Day 8: Fifth stage, night at the bivouac.
  • Day 9: Sixth stage, award ceremony.Transfer by bus to Ouarzazate, night at the hotel with half board accommodation.
  • Day 10: Free day in Ouarzazate, night at the hotel with half board accommodation.
  • Day 11: End of the adventure, transfer back to the airport.

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Marathon des Sables – The Legendary : NEWS ONE – Feb 2024

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As we countdown to the 2024 edition of the Marathon des Sables – The Legendary, we will be providing a series of monthly updates, articles, interviews and podcasts.

The 2024 Marathon des Sables – The Legendary will be the longest edition in the 37-year history of the race. At 252km, the event will now take place over 6-stages/ 7-days and not 5-stages/ 6-days as announced in late 2023.

It was clear initially that the 6th stage charity stage would disappear, however, on reflection, the new organisation have decided to continue with 6-stages but this time, all stages will be timed. The charity stage in previous editions was not timed.

The infamous long day which typically took place on stage 4 will now move to stage 3 for 2024, this will be day 3 and day 4 of the race as it has an extended time allowance due to the distance.

What does the above mean for the runner?

252km’s is a long way, but the race has always been advertised as 250km’s, so, although the race has fluctuated in distance over the years, the 252km should not come as any great surprise.

The timed stages now numbering 6 and not 5 will make a big difference, especially with the long day coming on stage 3. This will mean that stage 4, stage 5 and stage 6 will need to approximately cover 100km. This makes for a tough end to the week. In past editions, the long day was feared but on completion, many had the mindset, ‘It is just a marathon to go!’ Now it will be significantly more.

The daily distances are typically never disclosed before the race and the jury is out if the distances will be announced pre arrival in Morocco, watch this space! However, it is pretty easy to guess on approximate distances.

Historically, distances for the stages are listed as follows:

  • Stage 1 from 28 to 35 km
  • Stage 2 from 28 to 39 km
  • Stage 3 from 28 to 39 km
  • Stage 4 (The Long One) from 75 to 85 km (over 2 days)
  • Stage 5 (Marathon Stage) of 42.195 km
  • Stage 6 Charity

We know the 2024 edition will be 252km, so, as a guess and guide the following will provide a good estimation, the daily figures are +/-, for example, stage 1 could be 30km and stage 2 40km.

  • Stage 1: 32km (day 1) running total: 32km
  • Stage 2: 38km  (day 2) running total: 70km
  • Stage 3: 83km (day 3 and 4) running total: 153
  • Stage 4: 42km (day 5) running total: 195km
  • Stage 5: 36km (day 6) running total: 23km
  • Stage 6: 21km (day 7) running total: 252km

Total: 252km 

With the above information, you now have at least a template and guide for which to plan around.

OTHER KEY CHANGES

Salt Tablets

As I announced in 2023, it was my expectation that salt tablets would not be provided for the 2024 race. The new revised mandatory requirement for the race requires 14 broth cubes – these cubes are known to be salty. You have no choice here, you must have them. However, it will be your decision if you use them? My advice is to plan a strategy that works for you. Listen to my podcast with Andy Blow from Precision Hydration HERE. Remember, this is a self-sufficient race, so, be prepared to be self-sufficient and have a plan/ strategy that works for you.

Water Capacity

Another key change was the requirement for ‘A minimum capacity of 3 litres of water’ in the form of bottles, bladder etc. This has now been revised and we go back to 1.5 ltr capacity. This is a good move. Cp’s will be increased so that runner’s will only need to carry 1.5 liters. However, on the long day, an additional 1.5 ltr bottle of water will be provided either at the start or at cp1 (making 3 ltr to carry) therefore the capacity to carry 3 litres on the long day between cp’s is recommend. It is important that you think HOW you will carry this extra 1.5 ltr. Maybe you will have a bladder in or on your pack, maybe two additional 750ml bottles at the rear or if you have the front pack, you can slide the 1.5 bottle on top. It’s not recommended to run with a 1.5 ltr bottle in you hand, so, be prepared…

Water

Water during the stage will not be provided via 1.5 ltr bottles as in past editions. Water will be provided from a series of tables and manned staff with jugs to decant water to your empty bottles. Importantly, there had been concerns about where the water will come from, to clarify: 5L Bottles on CP -> Served in 2L jugs -> Served by staff in the runners’ bottles.

The exception being on the long day as mentioned above when a 1.5 ltr bottle will be provided at the start or cp1 and at the end of each stage when a 5 ltr bottle per participant is provided. This 5 ltr bottle will cover the evening after the stage, the morning of the next day and the required 1.5 ltr capacity starting the next stage to cp1. So, if you had planned to cut down a 1.5 ltr bottle to use as a bowl for dinner and breakfast, this will not be possible. You will now need a suitable pot or similar.

Checkpoints

Will be typically 2 to 7 per stage. On the long day, it is therefore a good assumption that checkpoints will be +/- 12km’s apart and hence the need to require 3 ltrs.

Mandatory Equipment

I will list here the mandatory equipment to avoid any confusion:

  • Pack such as WAA Ultra Bag 20L
  • Minimum capacity of 1.5 liters of water*
  • Sleeping bag
  • Head torch and spare batteries (you can have a charger/ solar charger)
  • 10 safety pins
  • Compass with 1 or 2 deg precision
  • Lighter
  • Whistle
  • Knife
  • Topical disinfectant
  • Venom pump *has now been removed
  • Signal mirror
  • Survival blanket
  • 14 cubes of broth***
  • Sun cream
  • 200 euro or 2000 dirhams
  • Passport or ID card
  • ECG and medical

* new change but consider the long day when you will have 3 ltr.

** new change

*** to replace salt tablets

Food Requirement

You need 14,000 calories of food as a minimum, 2000 calories per day. You can of course carry more than this, but 14,000 is the minimum. You must be able to prove the calories, so, if you decant food into lighter or different packaging, make sure you keep the nutritional information.

You

In addition to the above you personally will need:

  • Run top
  • Neck roll/ Buff
  • Run shorts
  • Socks
  • Shoes with gaiters
  • Hat
  • Sunglasses
  • Watch
  • Spare socks
  • Warm layer
  • Foot care
  • Hygiene products
  • Toilet roll/ wipes
  • Lip balm
  • Blind fold
  • Ear plugs
  • Spoon
  • Pot/ bowl
  • Stove
  • Esbit cubes
  • Sleeping mat
©iancorless

Recommended

  • Zip ties
  • Gorilla tape
  • Super glue
  • Sewing kit
  • Cord/ thin rope

Top Tips

Keep the pack weight as close to the minimum 6.5kg as possible, additional weight is additional stress that you do not need.

Keep luxuries to a minimum, they only add weight. A super light Mp3 player (with good battery) and earphones is the only luxury I would consider.

Accept that this is a tough challenge, you will be stripped back to a survival mode. You will not wash, you will get dirty, you will get smelly. Accept it.

Start slow and ease into the race.

Poles can be a lifesaver and I recommend them but you must learn to use them. Those at the front do not need poles, they can run.

Learn to walk, walk and walk. Many go to the desert with the expectation of running 80% and walking 20%. The reality is it will be the other way around.

Look after your feet and start with the correct shoes for you.

Take a sleeping mat or pad. You only need to do three things: run, eat and sleep. Sleep and comfort is important for recovery.

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Episode 239 – Andy Blow from Precision Hydration

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Episode 239 of Talk Ultra is with Andy Blow from Precision Fuel and Hydration. Staying hydrated with fluids, maintaining healthy levels of minerals (electrolytes) is all part of the process of being a distance runner, particularly when sweating excessively for long periods of time. It’s easy to get this wrong and in this podcast, Andy discusses this in-depth providing key points of information that should be followed up and tailored for the individual.

01:01:25 Andy Blow Interview

INFO HUB:

How to measure your sweat rate 

How much dehydration can you tolerate before performance suffers

Dietary sodium intake and athletes

Case study of Pierre Meslet at MdS (includes hydration numbers for fluid and sodium intake)

+ 

Book a free video call

Knowledge Hub homepage

LISTEN HERE

Anchor – HERE

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TRAINING for Marathon des Sables

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Pyramid

Runners from all over the world are looking ahead to April and the next edition of Marathon des Sables. It’s daunting and it can be intimidating. Planning is key. All runner’s need to periodise training so that you get the most from it.

This ‘planning’ often comes in the form of a PYRAMID. The ‘classic’ pyramid training method is well established. In this article I want us to look at this pyramid in two ways by looking at two different runners.

Runner 1– Runs regularly but MDS is a new target and pushes the boundaries of what they thought possible.

Runner 2– Has completed MDS or similar stage race and wants to go back and improve.

First of all, both runners need to count back. From the race date, for some, that may well be a 12-month plan, but more often than not, depending on experience and history, a 6-month block is ideal and for the well trained, a 4 to 3-month very specific block is not unrealistic.

  1. April – MDS race.
  2. March
  3. February
  4. January
  5. December
  6. November

Counting back, it’s easy to look at the objective in real terms and understand what one needs to achieve.

Read THE ULTIMATE GUIDE TO MARATHON DES SABLES HERE

iancorless_101

Depending on experience, how this plan is put together is very much dependent on the individual. However, certain key elements should be present in any training plan and this article is intended to provide the basics from which you can develop a strategy that works for you. I must stress, for you!

RUNNER 1

As stated, runner 1 “Runs regularly but MDS is a new target and pushes the boundaries of what they thought possible.”Therefore, a classic pyramid will be ideal.

See below:

Pyramid

Decide on objectives for the year, decide on C, B and A targets, obviously, the ultimate is MDS. Put them in a diary and ideally have a wall planner so that you have an overview of the training block, be that 12, 6 or 4-months. It’s easy to see how training looks on a planner. C should be something that one trains through, B can be more challenging and have a small taper for, A is very specific such as a training camp.

For example:

  1. April – MDS race – A RACE
  2. March
  3. February
  4. January – A a training camp or a mini stage race in training or official
  5. December – B a marathon on trail
  6. November – C could be a half marathon

MDS is a long way, typically 250km, so, base training and getting the miles in is key. I would hope that before starting any specific training plan, a base has already been established with some consistent running; say, 3 times a week. I have allocated 8 weeks for this in the plan below. Hours of easy miles progressively building to C and B targets.

The A objective can be a training camp, maybe a race such as a 3-day race or a specific training long weekend to simulate race conditions.

You can’t perform well at every event and this is why C,B and A targets are important. Ultimately, MDS is the one in which you must perform.

As in any plan, flexibility is needed. Nothing is fixed and one must be flexible and listen to one’s body. I recommend building for 3 weeks, recovering on week 4, take things easy with reduced mileage and more rest and recovery.

Rest is really important as is consistency. Training is never about ‘one’ run but all the runs added together.

  • November and December 8 weeks – Base
  • January 3 weeks – Specific phase
  • February 3 weeks – Preparation phase
  • March 3 weeks – Peak
  • April  Taper and RACE

BE SPECIFIC

Marathon des Sables will need you to be specific.

For example:

  • You will be carrying a pack that on day-1 of the race will weight at minimum, 8kg.
  • You will be racing in hot conditions.
  • You will be self-sufficient.
  • You will be compromised on calories.
  • You will almost certainly walk more than you anticipate.

The above list goes on and on and as training progresses, you should refer to the list and asses importance. For now, I would place the above list in the following priority.

LEARN TO WALK for most participants and good walking strategy and being familiar with how to use poles are a key to MDS success.

MAKE SURE YOU LOOK AFTER YOUR FEET! HERE

As training progresses asses, one’s strengths and weaknesses and then adjust the plan.

  • Do you need to work on strength and core?
  • If you have poles, do you know how to use them?
  • Are you recovering?
  • How is your diet?
  • What is my resting heart rate, is it fluctuating?
  • Am I being specific and thinking of the race terrain and simulating it?

And so, on and so on. The above questions are a starting point. Read through the list and add your own questions to appraise what type of runner you are.

As the time progresses, not only will you feel more confident, you will be able to understand what needs to be done to achieve your goal.

RUNNER 2

As stated, runner 2 “Has completed MDS or a similar stage race and wants to improve.”

I want to throw a curve ball in here and suggest reversing the pyramid.

ReversePyramid

For runner 1, the emphasis is building a base and then slowly but surely progressing up the pyramid to the pinnacle, MDS. Speed work and faster sessions are less important as building the endurance for the event is a priority, speed will form a very small element of training.

But assuming that runner 2 already has a good base of fitness. An emphasis can be placed on

  • How to improve,
  • How to be more efficient and
  • How to be faster.

So, before planning training, the following should be asked:

  • Do I lack endurance?
  • Do I lack speed?
  • Do I lack strength and core weak?
  • Was I mentally strong?

With answers to the following, one can look at the pyramid in a new way, turn it upside down and instead of putting a priority on long steady sessions early on, they can place a priority on:

  • Strength and core
  • Speedwork
  • The mental approach

Speed training is usually used to add the finishing touches to a solid block of training. But as stated, as an MDS finisher, they already have endurance, so, working on speed now is a great use of time.

  • November and Decembert can be used to get faster and stronger.
  • January can see more endurance added with a reduction in speed work.
  • February now combines endurance and speed with additional focus on strength with hill sessions.
  • March would be the peak phase, fine tuning speed in combination with endurance.
  • April would be a final peak and then taper to the RACE.

If you are someone looking to perform and improve, you need to be more self-critical. Plan your training and periodise your training so that you are able to (hopefully) predict good form for when you want it.

As an example, your A race which could take place in January or February may be something more specific where you are also looking for a result in addition to being in prime shape for MDS.

Remember you can only hold form for a limited length of time and if you want to peak, you need to make sure that this planning stage is done early so that you understand what you are trying to achieve. It’s all about stepping stones. And make sure you consider the terrain that the race will take place on.

Finally…

This article is not a hard and fast plan, it’s a guide for you to go away, look at your targets having assessed past targets and hopefully it makes you think about future objectives so that you can plan for a successful, injury free period of running and racing.

Consistency is key and just running and walking 3 to 6 times per week already drastically increases your chance of success at MDS. Remember, other than the ‘long-day,’ most days are the 28km to 42km bracket, so, no need to go crazy on distance.

The race is 5-stages over 6-days with a maximum distance of 250km’s and the longest day being 75 to 85km. Remember though, the ‘long-day’ has almost two days to complete, so, if required, you can take a substantial break or sleep to make the distance doable.

There are many more questions to ask and points to consider when planning but these should come after getting the training plan and schedule prepared.

  • Prepare for the heat in the taper phase.
  • Planning equipment looking for the best options for you based on weight and budget.
  • Work on food for the race and fine out what you need.

Fancy an early season multi-day TRAINING CAMP? Join us in Lanzarote January HERE

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PODCAST BY IAN CORLESS – TALKULTRA – WITH CYRIL GAUTHIER

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My recent podcast interview with Cyril Gauthier (available HERE) discussing the new development and progression for Marathon des Sables has now been transcribed and translated in to French. Superb job by Emmanuel Lamarle.

It is available on the marathondessables.com website by following the link HERE.

Make sure you you click on the flag (top right) as the copy will be in French or English.

Further Reading

The Ultimate Guide to Marathon des Sables – 2023 Edition

Healthy Feet For Running and Walking

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The Ultimate Guide to Marathon des Sables – 2023 Edition

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The iconic Marathon des Sables is entering a new phase, the past 37 editions have been under the aegis of Patrick Bauer, who, back in 1984, filled up a pack with food and water and trekked off alone into the Algerian Sahara to cover 350km’s on foot in a self-sufficient manner. Little did he know at the time, but this journey was the start of something incredible, the Marathon des Sables, or MDS as it is affectionately known.

Now under new ownership, the 38th edition taking place in April 2024 will see some significant changes while sticking to the main format and principles of the past 37-editions.

It is therefore timely, to update my Ultimate Guide to Marathon des Sables and acknowledge these key changes.

A recent podcast with one of the new co-owners, Cyril Gauthier, can be heard HERE.

Cyril ran the Marathon des Sables in 2009, created the brand WAA and is instrumental in the growth of the HMDS (Half Marathon des Sables) format. Moving forward, the HMDS format will no longer have the ‘half’ title, for example, HMDS Morocco will become MDS Morocco, HMDS Jordan will be MDS Jordan and the key, full distance race of the past 37-years will be called ‘LEGENDARY‘ – The Legendary Marathon des Sables.

Marathon des Sables offers more than just running, it offers a challenge, it offers something quite unique – the Sahara and the MDS strips the runner back to basics and deprives them of all luxuries so that they are stripped raw. Runners find themselves in the desert.

However, this challenge can often daunt a new participant with the challenge that is ahead and therefore, my Ultimate Guide to the Marathon des Sables is provided to settle nerves, provide initial information and provide a level of knowledge that you can use as a base from which to build your own plan and decide on what equipment to purchase and use.

The ULTIMATE GUIDE to MARATHON des SABLESDownload

DOWNLOAD THE PDF

THE ULTIMATE GUIDE TO MARATHON DES SABLES

HERE via WeTransfer or Dropbox HERE

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Episode 238 – MDS special with CYRIL GAUTHIER

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Episode 238 of Talk Ultra – After 37-years, the iconic Marathon des Sables will move ahead with new owners, the legacy of Patrick Bauer is there for all of us to see. With new owners comes change and in this episode of Talk Ultra, we discuss these changes with co-owner and CEO Cyril Gauthier.

Cyril Gauthier with Patrick Bauer at the 37th MDS ©iancorless

This in-depth podcast discusses the history and background of Cyril Gauthier and then organically follows through to discuss the brand WAA, the growth of HMDS and the future and changes for Marathon des Sables.

UPDATE – This was not addressed in my podcast, at the time, I did not have the facts. However, post podcast I have had questions raised by some who had concern about medical support and the Doctor team, so I reached out for an answer, and I quote:

“We will try to do better than with Doc Trotter. I have been contracted with DoK Ever since the beginning of HMDS. They were also the ones who managed MDS Peru. They are among the leaders in Europe and I believe we can increase the quality. We have the same number of doctors, podiatrists and nurses: 60. I am going to modify the management of vehicles by keeping the current system but adding a rapid intervention force with SSVs. Always with the helicopter as back up.” – Cyril Gauthier

It’s suggested you read this article written Jube 2023 in advance of this recording.

Marathon des Sables 2024 #MDS – The New Features Discussed

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