Episode 130 – Sondre Amdahl, Jason Schlarb, Anna Comet, Cherie Soria, Dan Ladermann and Jim Mann

Episode 130 of Talk Ultra brings you some audio from The Coastal Challenge with Sondre Amdahl, Jason Schlarb, Anna Comet and an in-depth chat with Cherie Soria and Dan Ladermann. We also talk with UK based fell and mountain runner, Jim Mann.

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00:18:31 NEWS

Riverbank One Day

Courtney Dewaulter ran 250km (155.3 miles) to set a new American record beating Sabrina Littles best by more than 3-miles. Dewaulter will join Katlin Nagy, Traci Falbo, Jenny Hoffman and Pam Smith in Ireland for the IAU 24-Hour Championships. – That is a seriously strong ladies team!

Transgrancanaria

What a stunning race that turned out to be a Pau Calpell and Azara Garcia show. The two respectively lead from the front to take great victories. Pau (13:21) smashing the old course record set by Didrik Hermansen who placed 3rd in this years edition. Second place went to Lithuanian, Vlaidas Zlabys (13:35) who is going to be one-to-watch this year! Although Azara won the ladies’ race (16:25), she was 1-hour slower that Caroline Chaverots 2016 time. Chaverot dropped at 30km not feeling good! Andrea Huser placed 2nd (17:150 and Melanie Rousset 3rd (17:30).

The Coastal Challenge

Anna Frost won in 27:08. Anna Comet (Spain) and Ester Alves (Portugal) were second and third in 27:58 and 28:23, respectively. Tom Owens dominated the men’s in 22:29. Chema Martinez (Spain) 23:43 and Jason Schlarb 24:34 were second and third. We caught up with Sondre Amdahl, Anna Comet and Jason Schlarb for a post TCC chat.

00:25:10 INTERVIEW with Sondre Amdahl, Anna Comet and Jason Schlarb

The Coastal Challenge images HERE

At TCC Cherie Soria and Dan Ladermann were a constant inspiration to all competitors. Niandi caught up with them and ‘Coastal’ the dog, back in our hotel in San Jose.

01:30:14 INTERVIEW with CHERIE SORIA and DAN LADERMANN

Iditarod Trail Invitational

David Johnston once again won the 350-mile journey from Knik Lake to McGrath. Conditions this year were very tough with many drops. This is Johnston’s 5th victory – he finished in 5-days, 21-hours, 43-minutes. Second was Kyle Durand… 2-days later! I am not sure if any woman finishes, results don’t show this HERE

Red Mountain 55k

Once again saw ‘one-to-watch’ Hayden Hawks take another victory in 4:15. Rachel Cieslewicz won the ladies’ race in 5:38. Results HERE for the men and HERE for the ladies.

Way to Cool 50k

Cody Reed won in 3:16 and Megan Roche in 3:52 results HERE

SkiMo

Not many race results yet, still early in the calendar but if you are missing watching some of the top runners in the world, take a look at ski mountaineering. The cross over between mountain running and skimo is growing and growing – Kilian and Emelie have long been exponents but runners like Rob Krar, Nick Elson, Mike Foote, Jason Schlarb and so on are turning to skis over the winter months. Currently the iconic Pierra Menta is happening – it’s the Hardrock (on a much bigger scale) of skimo. Read here.

RUNNING BEYOND BOOK

I will be also going to Sofia in Bulgaria on the 17th, 18th and 19th March for a trail, mountain and Skyrunning expo.

Jim Mann is a low-key highly accompolished fell and mountain runner in the UK. However, he like to keep a low-profile. Recently, Jim completed all 3 UK rounds in 1 month… in winter! On the 22nd January Jim set a new winter record for the Charlie Ramsay Round completing it in 22:23. Three weeks later (11th February) Jim completed the Paddy Buckley Round in 21:37. And then theBob Graham Round in 20:26. I had to chat with him!

02:37:17 INTERVIEW with JIM MANN

UP & COMING RACES

Canada

British Columbia

50 km | 50 kilometers | March 11, 2017 | website

Yukon

Likeys Ultra 6633 – 120 Mile | 120 miles | March 10, 2017 | website

Likeys Ultra 6633 – 350 Mile | 350 miles | March 10, 2017 | website

Costa Rica

51 km | 51 kilometers | March 18, 2017 | website

80 km | 80 kilometers | March 18, 2017 | website

France

Ardèche

Trail sud ardéchois | 50 kilometers | March 12, 2017 | website

Haut-Rhin

Trail du Petit Ballon | 52 kilometers | March 19, 2017 | website

Paris

80 km | 80 kilometers | March 18, 2017 | website

Hong-Kong

Translantau 100 km | 100 kilometers | March 10, 2017 | website

Translantau 50 km | 50 kilometers | March 11, 2017 | website

Hungary

BSI Lake Balaton Marathon+ Fonyód – Szigliget | 52 kilometers | March 24, 2017 | website

BSI Lake Balaton Supermarathon | 195 kilometers | March 23, 2017 | website

Italy

Veneto

Ultrabericus | 65 kilometers | March 18, 2017 | website

Malaysia

TITI 100KM | 100 kilometers | March 18, 2017 | website

TITI 200KM | 200 kilometers | March 16, 2017 | website

TITI 250KM | 250 kilometers | March 17, 2017 | website

TITI 50KM | 50 kilometers | March 19, 2017 | website

Morocco

Morocco Tizi N’Trail | 120 kilometers | March 24, 2017 | website

Ultra Trail Chaouen 85K | 85 kilometers | March 11, 2017 | website

Nepal

Kathmandu West Valley Rim 50km | 50 kilometers | March 18, 2017 | website

Netherlands

South Holland

50km | 50 kilometers | March 19, 2017 | website

New Zealand

50 km Mountain Run | 50 kilometers | March 18, 2017 | website

Northburn Station 100 km Mountain Run | 100 kilometers | March 18, 2017 | website

Triple Peaks Challenge | 50 kilometers | March 11, 2017 | website

Nicaragua

SURVIVAL RUN NICARAGUA | 80 kilometers | March 11, 2017 | website

Norway

70K | 70 kilometers | March 18, 2017 | website

Philippines

All Women Ultra-Marathon | 50 kilometers | March 11, 2017 | website

TRD80 Ultramarathon | 80 kilometers | March 18, 2017 | website

Réunion

Caldeira Trail | 74 kilometers | March 18, 2017 | website

South Africa

100 Mile Trail Run | 100 miles | March 11, 2017 | website

44 km Trail Run | 44 miles | March 12, 2017 | website

76 km Trail Run | 76 kilometers | March 12, 2017 | website

Spain

Catalonia

UT les Fonts | 120 kilometers | March 10, 2017 | website

UT les Fonts – Trail de les Fonts | 70 kilometers | March 11, 2017 | website

Taiwan

100 km | 100 kilometers | March 11, 2017 | website

120 km | 120 kilometers | March 11, 2017 | website

60 km | 60 kilometers | March 11, 2017 | website

Turkey

85 km | 85 kilometers | March 18, 2017 | website

United Kingdom

Aberdeen City

D33 Ultra | 33 miles | March 11, 2017 | website

Andhra Pradesh

Red Rose Ultra | 40 miles | March 19, 2017 | website

Bradford

Haworth Hobble | 32 miles | March 11, 2017 | website

Dorset

Jurassic Coast Challenge | 78 miles | March 17, 2017 | website

East Sussex

Coastal Trail Series – Sussex – Ultra | 34 miles | March 18, 2017 | website

Highland

2XU Jogle | 860 miles | March 24, 2017 | website

North Yorkshire

Hardmoors 55 Ultramarathon | 55 miles | March 18, 2017 | website

USA

Alabama

Lake Martin 100 Mile Trail Race | 100 miles | March 18, 2017 | website

Lake Martin 50 Mile Trail Race | 50 miles | March 18, 2017 | website

Arizona

50K | 50 kilometers | March 18, 2017 | website

50M | 50 miles | March 18, 2017 | website

Arkansas

3 days of Syllamo | 150 kilometers | March 17, 2017 | website

California

Marin Ultra Challenge 50K | 50 kilometers | March 11, 2017 | website

Marin Ultra Challenge 50 Mile | 50 miles | March 11, 2017 | website

Colorado

High Line Canal 100K | 100 kilometers | March 18, 2017 | website

Florida

100K Individual | 64 miles | March 18, 2017 | website

100K Team ( 3-4 Person Teams ) | 64 miles | March 18, 2017 | website

50K Individual | 32 miles | March 18, 2017 | website

Cross Florida Route 40 Romp | 116 miles | March 11, 2017 | website

Cross Florida Route 40 Romp – 2 Person Relay | 116 miles | March 11, 2017 | website

Idaho

Pickled Feet 100 Mile Run | 100 miles | March 24, 2017 | website

Kentucky

50 mile run | 50 miles | March 11, 2017 | website

60k | 60 kilometers | March 11, 2017 | website

Mississippi

Spring Equinox 50K | 50 kilometers | March 18, 2017 | website

Spring Equinox 50 Miler | 50 miles | March 18, 2017 | website

Nevada

50K | 50 kilometers | March 11, 2017 | website

50M | 50 miles | March 11, 2017 | website

Vegas Moonlight Ultra 100 Mile Run | 100 miles | March 11, 2017 | website

North Carolina

Badwater Cape Fear 50 km | 50 kilometers | March 18, 2017 | website

Badwater Cape Fear 51.4 Mile | 51 miles | March 18, 2017 | website

North Dakota

Extreme North Dakota Sandhills Ultra Run Experience 100K | 100 kilometers | March 18, 2017 | website

Extreme North Dakota Sandhills Ultra Run Experience 50K | 50 kilometers | March 18, 2017 | website

Pennsylvania

Lt. J. C. Stone 50K UltraMarathon | 50 kilometers | March 18, 2017 | website

South Carolina

Palmetto200 Relay | 200 miles | March 24, 2017 | website

Tennessee

Music City Trail Ultra 50K | 50 kilometers | March 18, 2017 | website

Ragnar Relay Tennessee | 196 miles | March 24, 2017 | website

Texas

100k | 100 kilometers | March 11, 2017 | website

50K | 50 kilometers | March 11, 2017 | website

Prickly Pear 50K Trail Run | 50 kilometers | March 12, 2017 | website

The Grasslands 50-Mile | 50 miles | March 18, 2017 | website

Utah

Antelope Island 100 Mile | 100 miles | March 17, 2017 | website

Antelope Island 50K | 50 kilometers | March 18, 2017 | website

Antelope Island 50 Mile | 50 miles | March 18, 2017 | website

Vermont

PEAK Snowshoe 100 Mile Race | 100 miles | March 10, 2017 | website

Virginia

50K | 50 kilometers | March 11, 2017 | website

50 mile | 50 miles | March 11, 2017 | website

Elizabeth’s Furnace Fat Ass 50K | 50 kilometers | March 11, 2017 | website

Washington

Chuckanut 50 K | 50 kilometers | March 18, 2017 | website

03:18:10 Close

03:23:30

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10 Top Tips for Multistage and Multi-Day Racing

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Running is running yes? Anyone can do it! Well I guess the answer is yes. However, variables come in to play. Running is broken down into many different distances, from 100m to 100-miles and beyond. The longer we run, the more the challenges and requirements on a runner change. Running for multiple days or running a multistage race on mixed terrain throws up many different scenarios. Over the years I have spoken with many champions who have raced in the sands of the Sahara, the forests of Costa Rica and the mountainous paths of Nepal. They all provide me with similar hints ’n’ tips to a successful multistage race.

Here is a top 10.

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1 – RUNNING IN THE SAND

Desert races are very popular. Marathon des Sables for example is the father of multistage racing and over the years, many races have followed in the MDS format. A desert race is never all dunes but some races have more soft sand than others, so, be prepared. To avoid getting tired it’s important to read the terrain. Carve your own path running on fresh sand and when possible, run along the ridges. In smaller dunes (dunettes) it can be beneficial to run in tracks left by others, at all times, run light as though running on ice – you don’t want to sink in the sand!

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2 – HYDRATION

Dehydration is a real risk in any race, particularly a self-sufficient race where water is rationed. The risks of dehydration increase when the mercury rises and a lack of cover comes. A desert for example will be open, have intense heat but humidity will be low. By contrast, a jungle such as those found in Costa Rica may well have plenty of tree cover and streams to cool off in but the humidity will be through the roof. In both scenarios it’s important to drink regularly. Take small and regular sips of water and supplement lost salt with salt tablets. Races like Marathon des Sables provide salt tablets at aid stations and they recommend dosage. Other races you will need to think of this and plan accordingly. Also think about food choices on the trail and when in camp – food rich in minerals and salts will also help you. Importantly, multistage racing is about management from day-to-day and this is what can trip people up. Think about the event as a whole and make sure you recover after each day – rehydrating is as important post a run as when running.

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3 – BLISTERS

Many a multistage race is ruined by bad personal management of feet. Think about this well in advance of the race by choosing socks and shoes that work for you. Also choose shoes appropriate for the terrain you will be racing on. A shoe for MDS will be very different to a shoe for the Himalayas for example. By all means take advice on shoes from previous competitors BUT you are unique and your needs are unique. Do you pronate? Do you supinate? Do you need a low or high drop? Do you prefer a cushioned shoe or a more minimalist shoe? What about grip, do you need any? Do you need to fit gaiters? The questions can go on and on and only you can make a choice. If all this is new to you. Go to a running store that understand runners and can provide expert and impartial advice. They will assess you and your run style and provide advice. One consideration for multistage racing is that your foot ‘can’ possibly swell due to variables such as heat, running day-after-day and so on. Your foot will not go longer, but it may go wider. So, think about shoes that have some room in the toe box. Don’t purchase shoes that are 1 or 2 sizes larger – this is poor advice. Larger shoes will only allow your foot to move… a moving foot causes friction, friction increases the risk of soreness and soreness will lead to a blister. Also think about walking. Many people choose a shoe because they are good to run in… But how do they feel when you walk? Remember, a multistage race can involve a great deal of walking!

Do you have sensitive feet? If so, you can prepare your feet in the run-up to an event by hardening them with special products. Also make sure your nails are trimmed back. While racing, if you have blisters, stop and get them treated as soon as possible. Take responsibility and learn basic footsore before an event. You need to make sure you can make any necessary treatments. Finally, many races have a medical team that are provided to look after you and your feet. Don’t hesitate to use them, but remember, there may be a big line waiting. Self-care is an excellent way to make sure that you are ready to run in your own timeline.

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4 – BALANCED PACK

Not all multistage races are the same. The Coastal Challenge in Costa Rica, for example, is not self-sufficient so a runner only needs to carry liquid, snack food and any ‘mandatory’ kit. By contrast, a self-sufficient multistage race requires you to carry everything. A simple rule is keep everything as light as possible and keep your pack balanced. Luxuries really are luxuries in a race over multiple days so really ask yourself, do I need to take that? You will need mandatory kit as specified by the race and in addition you will need (as a guide):

  • Sleeping bag
  • Sleeping matt
  • Warm layer
  • Spare socks
  • Food (minimum calories are specified per day)

Clothes, shoes, hat, sunglasses –  but you will be wearing these so they don’t go in the pack.

That’s it. Keep it simple and if at all possible, get your pack with its contents as close the minimum weight as specified by the race.

By general consensus, a luxury item is considered a music player (or 2) such as an iPod shuffle.

Also remember that minimum pack weight will be without water, so, if your pack weighs 6.5kg, you will have to add 1.5kg on the start line on day 1. This is where a front pack or a pack where bottles sit on the front works really well. Bottles on the front help balance the front and the back and provide a greater running experience. Also, think about items your need whilst running… it’s not a good idea having them in the back, they need to be at the front so you can access them ‘on-the-go!’

Many packs are available to choose from and you will see two or three are very popular – WAA, Ultimate Direction and Raidlight. Choosing a pack is light choosing shoes; we are all personal. However, keep a pack simple, make sure it’s comfortable and make sure it has little or no bounce when running/ walking.

Consider joining a multistage/ multi-day training camp in Lanzarote with Elisabet Barnes – winner of the 2015 Marathon des Sables, Oman Desert Marathon and 2016 Big Red Run and podium places at the 2016 The Coastal Challenge, Richtersveld Wildrun and Grand to Grand. Information and dates on our next raining camp HERE

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5 – PROTECT FROM THE SUN

The sun can be a killer in any race, single stage or multistage – use sun protection and apply it daily. Also use products like arm coolers, a hat and a buff. At aid stations or whilst racing, you can keep these wet which will help cool you. Particularly the buff. If you overheat, slow down and apply cold/ water to the back of the neck. Use UV protective clothing and the jury is out on if clothing should be tight or loose. This often comes down to personal preference.

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6 – EAT WELL

Any multistage race is quickly broken down into three phases – running, eating and sleeping. Food is a really important part of any race as it has to perform many functions. Most importantly, it has to sustain you so you will need carbohydrate, protein and fat. Individual requirements will vary but carbs will restore energy, protein will repair and fat is essential as this is one of the primary fuel sources for a multistage race. Remember though, our bodies have an unlimited reserve of fat. It’s important to understand that your diet whilst training may well be very different to when racing. In training you may well have eaten less carbs to teach your body to use fat, but when racing, you need to recover and be ready to run/race again the next day. Have variety in your food as your palette will change with fatigue, dehydration and heat. Real foods are good but dehydrated food also has a place. You also need to decide if you will require a stove for heating water? Don’t think twice about stepping up a little on the organization’s requisite minimum daily dose of 2,000 calories a day, remember though, it’s all weight!

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7 – REST

Rest is crucial and how much you get will depend on how fast you run. Front runners have no shortage of rest time, however, those at the back of the race get minimal rest. Make sure you have a good sleeping bag that is warm enough for you and is as light and packs small as possible. You can save weight by not carrying a sleeping matt – general consensus says that carrying one is worthwhile as sitting and sleeping is much more comfortable. Matts come in two types: inflatable or sold foam. Inflatable matts work really well, pack small but you run the risk of a puncture without diligence. Foam matts won’t puncture but they can be bulky.

Make sure you have a warm layer for comfort, temperatures drop with darkness. A jacket (usually down) will also allow you to add warmth while sleeping if required. A lightweight sleeping bag and down jacket is preferable (by general consensus) over a combination sleeping bag that turns into a jacket. A jacket and bag offers flexibility, weighs less and packs smaller but will be considerably more expensive.

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8 – PACE

Remember that you have entered a race that lasts multiple days. Spread your effort and have the big picture in mind – pace yourself. Don’t set off too quickly and consider race profiles, distances and cut-off times. YOU take responsibility of when you need to be at checkpoints. A day with a great deal of climbing, soft sand or technical train will take longer, allow for this and be prepared. Most multistage races have a long day and it’s fair to say it is the most feared day – keep some energy back for that day. Remember, the long day often has a generous time allowance so don’t be worried by taking a sleep break midway through.

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9 – KEEP ON TRACK

Most races will have markers for you to follow but be sensible and self-aware of the challenge. If a race requires you to carry a map and compass, then please understand how to use them. Carry a Spot Tracker for safety and if you use a GPS such as Suunto or Garmin, remember that these watches plot a route that you can use to backtrack. In a race like MDS it is difficult to go off course due to the volume of people, remember though that dunes are not way-marked and you will be given a bearing to run off. If you are alone or in the dark, an understanding of how this works is a positive.

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10 – ENJOY IT

A multistage journey often offers so much more than any single-day race. It’s an experience like no other and friends made in the desert, jungle or mountains will stay with you forever. Also remember that this journey is a hark back to a more primitive and simple time – embrace that. Leave your phone at home, leave gadgets at home and live a simple life for a week – I guarantee it will change you!

contributions from

Elisabet Barnes, Danny Kendall, Jo Meek, Nikki Kimball and Laurence Klein

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Lanzarote Multi-Day Training Camp 2016 – Day 4

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It was an active recovery day at the 2016 Lanzarote multi-day training camp. It was kicked off with a guided 3-hour walk through some of the islands most stunning volcano sections close to the Timanfaya National Park.

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Famous for it’s volcanic landscape, today everyone was able to appreciate up close how dramatic and tough these trails can be. Black lava sand, interspersed with jagged rocks but ultimately everyone was blown away with the dramatic and somewhat eerie vistas. In the early 1700’s, this area had six continuous years of volcanic eruptions that created this stunning landscape.

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Elinor Evans, a yoga expert undertaking Marathon des Sables for the first time in 2016 commented after the walk:

“It’s been a really special day in this environment. We have walked with our packs, covered some miles and in the process had a wonderful learning experience. It has been magical.”

It was a sentiment echoed by everyone in the camp and with 5-hours of running waiting for everyone tomorrow, the opportunity to walk today was welcome.

The evening discussion was all about food and hydration for multi-day racing and we discussed the different nutritional needs for someone who may be looking to compete, the mid-packer and the walker. Of course, it’s all very personal, but many similarities from all three scenarios crossed over providing all the participants with plenty of key and essential information that they can now take away and formulate their own strategies for their chosen race.

Tomorrow, Sunday, kicks off with a 5-hour run along a new coastal section that will involve some climbing, scrambling and of course a plethora of mixed terrain.

If you are interested in a multi-day training camp, our 2017 dates are set and you can view HERE

Many thanks to:

Raidlight, OMM, inov-8, Berghaus, PHD, MyRaceKit and Scott Running for the support with this camp.

Race Day Nutrition (Part Seven) – Marc Laithwaite

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Last week we introduced specific products used during endurance events and how they can fulfil your requirements in terms of nutrition intake.

There are 3 common sports products used during endurance racing:

  1. Drinks powders
  2. Gels
  3. Bars

This week, we’ll check out bars and gels.

What’s in them?

Unsurprisingly, gels tend to contain maltodextrin and glucose, similar to the drinks. In fact, gels are simply condensed energy drinks. They were originally designed to be carried on events where you could access only water, as a source of energy. The thickness of the gel will dictate how much energy they contain. Some gels are very thick and sticky and these contain more energy than the ones which are a thinner, more watery solution. This is based upon the simple principles we discussed a couple of weeks ago, relating to hypo, iso and hypertonic solutions.

As an example, a 41g power gel original contains approximately 27g of carbohydrate. Remember the 60g rule? That means 2 of these gels per hour would be pretty close to target intake. The remaining 14g of the gel is fluid (41g – 27g = 14g) so we can calculate the gel thickness as follows:

Total weight = 41g
Carbohydrate content = 27g
27/41 = 0.66, Therefore this gel is a 66% solution (27 is 66% of 41)

The purpose of that calculation is simply to highlight that gels are extremely ‘hypertonic’, remember that isotonic is a 7% solution. Being hypertonic is not a problem, the more hypertonic the more energy it provides, but it does mean that you need to take fluid with them.

In past blogs we stated that you should aim for no more than 10% solutions, so that means 270ml of water drank with 27g of carbohydrate will be correct, 270 / 27 = 10. It’s important to do the calculation based on the 27g of carbohydrate in the gel, not the 41g total weight of the gel. Technically if you drink 270ml the solution will actually be less that 10% as there’s already 14g of fluid in the gel as stated above. As a practical guide think about a 500ml drinks bottle generally used for cycling, it’s half of one of those with every power gel.

What about Isogels

There are ISOGELS on the market, SIS and High5 make popular versions. By adding more fluid to the gel and reducing the carbohydrate content they can reduce the thickness of the gel solution.

The first thing of note is that they contain less carbohydrate, so you’d need to take more of them every hour. They contain in the region of 22-24g of carbohydrate per gel, so that means you’d be taking almost 3 per hour to get your energy, rather than 2 power gels. That’s a lot of gels to carry if you’re racing long distances.

But ISOGELS are isotonic, so you don’t need water, right?

HIGH5 Isogel
Total weight = 66g
Carbohydrate content = 24g
24/66 = 0.36, Therefore this gel is a 36% solution (24 is 36% of 66)

SIS GO Isogel
Total weight = 66g
Carbohydrate content = 22g
22/66 = 0.33, Therefore this gel is a 33% solution (22 is 33% of 66)

So we said above and in previous blogs that isotonic solutions are 7%. The solutions for the ISOGELS above are 33% and 36%, this is not isotonic, it’s hypertonic. I may be missing something here, so I did phone High5 and ask. They couldn’t answer the question but stated that ‘they were more isotonic than other gels’. I’m not sure that is technically true, as none of them are anywhere near 7%. That’s a bit like me saying I’m tall and when questioned about by lack of height, I reply by stating ‘I’m more tall than Ste Hilton’. Whilst that may be true, it doesn’t make me tall…

Key points:

1. You DO need to drink water with ISO gels
2. If you don’t know Ste, that joke is completely lost

If there’s 24g of carbohydrate in a 66g gel, then you need to take 240ml of water for a 10% solution (240ml / 24g = 10%). However, there is already 42g of fluid in there (66g gel – 24g carbohydrate = 42g fluid). Based on this, 200ml would be sufficient, that’s still more than a third of a 500ml drinks bottle.

What about energy bars?

Bars are an alternative source of carbohydrate. They generally contains things like oats, rice, wheat etc with added sugar syrups such as glucose or fructose. In terms of ‘solutions’ a gel is solid food, so it needs mixing with a significant amount of water to digest and absorb effectively.

As an example, a powerbar energize bar (others are available!!) weighs in as follows:

Bar weight = 55g
Carbohydrate = 39g
Fat = 2g
Protein = 6g

In terms of carbohydrate content, you’d need 1.5 bars per hour to get your 60g intake. If you add up the content weight 39g + 2g + 6g = 47g. We stated that the bar weighed 55g, so there is some fluid in there also plus some other little bits to make the weight up to 55g. If you drank a full 500ml bottle of water with every bar, that would give you just less than 9% solution which is ideal (47/500 = 0.9). That means a full 750ml bottle and 1.5 powerbars per hour would be pretty much on target (remember all bars are different, these calculations are for powerbar energize).

Salt intake

We discussed sweating and hydration last week, which included salt intake. As a recap, salt and sodium are 2 different things. Salt is 40% sodium and 60% chloride. You need to know this as some products give ‘salt’ content and others give ‘sodium’ content. Remember also from last week we said that you are likely to sweat up to 1g of sodium per hour (1000mg). There’s multiple thoughts on salt replacement, regarding how much and whether you need it. I’m not going to go into depth on the matter because this is meant to be a simple and easy to read blog. If it’s warm and you sweat a fair bit, aim for 500-1000mg SODIUM per hour. If you take a bit too much, you’ll just sweat it out anyhow so don’t overly panic.

Let’s presume that you are aiming to take all of your energy by using sports gels or bars. So remember, our targets are 60g of carbohydrate per hour and 500-1000mg of sodium per hour, presuming its warm and you sweat. Here are some options:

SIS GO Isotonic Gel

Includes 22 grams of carbohydrate
Sodium = negligible

High5 Isogel

Includes 24 grams of carbohydrate
Sodium = negligible

Powergel

Includes 27g of carbohydrate
Sodium = 205mg
2-3 Powergels per hour would give you 410-615mg of sodium, we stated that 500mg was a starting target.

Powerbar Energize

Includes 39g of carbohydrate
Sodium = 192mg
1.5 Powerbar Energize per hour as suggested above, would give you 288mg of sodium, half of that provided by intake of 2-3 Powerbar gels per hour. They really don’t make this easy!!

Some key points:

  1. The amount of carbohydrate in gels and bars varies widely
  2. You need to drink water with all gels and bars for correct absorption
  3. Isotonic gels don’t exist (unless I’ve missed something)
  4. Sodium content varies widely in bars and gels and is often not included

I hope that basic overview helps you to practically apply what you’ve learned over recent weeks, feel free to call into the store and we can talk you through it before your big day.

– Marc

About Marc:

Sports Science lecturer for 10 years at St Helens HE College.

2004 established The Endurance Coach LTD sports science and coaching business. Worked with British Cycling as physiology support 2008-2008. Previous Triathlon England Regional Academy Head Coach, North West.

In 2006 established Epic Events Management LTD. Now one of the largest event companies in the NW, organising a range of triathlon, swimming and cycling events. EPIC EVENTS also encompasses Montane Trail 26 and Petzl Night Runner events.

In 2010 established Montane Lakeland 50 & 100 LTD. This has now become the UKs leading ultra distance trail running event.

In 2010 established The Endurance Store triathlon, trail running and open water swimming store. Based in Appley Bridge, Wigan, we are the North West’s community store, organising and supporting local athletes and local events.

Check out the endurance store HERE

Endurance Store Logo

Race Day Nutrition (Part Six) – Marc Laithwaite

©iancorless.com_TCC2015_Day1-9778

Having discussed carbohydrate, fluid and salt intake, I thought it would be prudent to focus a little more on application. We’ll take a look at the specific products used during endurance events and whether they can fulfil your requirements in terms of nutrition intake.

There are 3 common sports products used during endurance racing:

  1. Drinks powders
  2. Gels
  3. Bars

Aside from the ‘big 3’ there is also a selection of jelly shots or chews, in addition to traditional favourites such as jelly babies, malt loaf, flapjack and bananas. For the purpose of this blog, we’re going to focus on the big 3 and examine what they provide and what’s the difference between them?

Energy Drinks

Energy drinks generally come in powder form and you mix with water to create a solution. In past blogs we’ve discussed the isotonic issue and how it impacts upon digestion. Based upon that, a 10% solution or less is ideal (7% is isotonic). To create a 10% solution, mix 60g of powder in 600ml of water.

What’s in the powder?

Almost all energy powders are maltodextrin, this is a ‘glucose polymer’ and made up of between 3-17 pieces of glucose in a chain. It is very rapidly absorbed (almost as quickly as pure glucose) and therefore gives a rapid sugar spike and insulin response (good if you need it during racing, but not good if you don’t need it, such as steady training or just using during the day as part of your diet). All energy drinks tend to be based on maltodextrin, but they often have small amounts of glucose and fructose.

Electrolytes

We discussed sweating and hydration last week, which included salt intake. You can go back and read in full if you wish, but as a recap, salt and sodium are 2 different things. Salt is 40% sodium and 60% chloride. You need to know this as some products give ‘salt’ content and others give ‘sodium’ content. Remember also from last week we said that you are likely to sweat up to 1g of sodium per hour (1000mg). There’s multiple thoughts on salt replacement, regarding how much and whether you need it. I’m not going to go into depth on the matter because this is meant to be a simple and easy to read blog. If it’s warm and you sweat a fair bit, aim for 500-1000mg SODIUM per hour. If you take a bit too much, you’ll just sweat it out anyhow so don’t overly panic.

Let’s presume that you are aiming to take all of your energy by using sports drinks. So remember, our targets are 60g of carbohydrate per hour and 500-1000mg of sodium per hour, presuming its warm and you sweat. Here are some options:


SIS GO Electrolyte 60 grams of powder

Includes 55 grams of carbohydrate, primarily maltodextrin

360mg sodium

 

Powerbar Iso Active 60 grams of powder

53 grams of carbohydrate, primarily maltodextrin

756mg sodium

 

H5 Energy Source 60 grams of powder

57g of carbohydrate, includes maltodextrin, but 33% fructose

312mg sodium

 

H5 Energy Source Xtrem 60 grams of powder

57g of carbohydrate 33% fructose

306mg sodium

Approx. 175mg caffeine

 

Some key points:

  1. We said your target is 60g of carbohydrate, not 60g of powder, but as you can see above, 95% of the powder which goes into your bottle, is actual carbohydrate.
  1. The sodium levels vary quite widely, you can see that Powerbar Iso Active has considerably more than others (756mg) and is the only one to fall within the 500-100mg range.
  1. H5 Energy Source is the only one which uses fructose in large quantities. They use a 2:1 formula (66% maltodextrin and 33% fructose). The reason for this is that the 60g per hour rule is based on the fact that only 60g of GLUCOSE can be absorbed per hour (maltodextrin is a glucose chain). However, that doesn’t account for fructose, which is absorbed in a different manner. So basically, if you take 90g of powder per hour, that contains 60g glucose (the maximum amount of glucose you can absorb) and 30g fructose which is absorbed separately. You can use this drink to take on more carbohydrate per hour than the normal guidelines.
  1. H5 Extrem also has caffeine, approx 175mg per 60g powder. To put that into perspective a pro-plus tablet has 50mg and a filter coffee has between 50-100mg per cup. People think caffeine is a ‘pick up’ or ‘kick’, when in fact it’s real purpose is a pain killer. Caffeine can mask your effort if taken in significant quantities, it changes your perception by acting on the nervous system to make things feel easier.


What about electrolyte tablets?


H5 Zero Tabs 4g tablet

260mg sodium

Power Bar 4g tablet

250mg sodium


Some key points:

The electrolyte tablets don’t contain any energy, they are purely flavoured salt replacement. If you’re drinking a bottle every hour in warm weather and sweating, then you probably need to double them in the bottle. If you’re using energy gels and bars to get your ‘energy’ during your event, you could use the electrolyte tablets to reach your sodium target. You can generally always get water during a race, so add 2 tabs to each bottle and drinks throughout the hour in addition to taking your gels and or bars.

I hope that basic overview of drinks helps you to practically apply what you’ve learned over recent weeks, feel free to call into the store and we can talk you through it before your big day.

Next week we’ll look at energy bars and gels, which one’s to choose to best suit your needs, that’s part 7, honestly the end is in sight.

– Marc

About Marc:

Sports Science lecturer for 10 years at St Helens HE College.

2004 established The Endurance Coach LTD sports science and coaching business. Worked with British Cycling as physiology support 2008-2008. Previous Triathlon England Regional Academy Head Coach, North West.

In 2006 established Epic Events Management LTD. Now one of the largest event companies in the NW, organising a range of triathlon, swimming and cycling events. EPIC EVENTS also encompasses Montane Trail 26 and Petzl Night Runner events.

In 2010 established Montane Lakeland 50 & 100 LTD. This has now become the UKs leading ultra distance trail running event.

In 2010 established The Endurance Store triathlon, trail running and open water swimming store. Based in Appley Bridge, Wigan, we are the North West’s community store, organising and supporting local athletes and local events.

Check out the endurance store HERE

Endurance Store Logo

Race Day Nutrition (Part Four) – Marc Laithwaite

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So last week (part three HERE) we discussed carbohydrate absorption and the role of insulin, this week, we are going to look at how to take foods on board whilst competing, to avoid stomach problems and maximise performance.

I’m having issues getting energy, what’s the solution?

Your stomach and gut acts a little like a sieve. If you pour water into it, the water passes straight through without any problems. If you pour a milkshake into the same sieve, it will pass through, but will take a little more time and will slowly drip. If you throw solid food into a sieve, it stays exactly where it is. The only way to pass solid food through a sieve would be to mix it up with water and make a thin enough solution, which could then start to drip through.

The solution which enters your stomach, is therefore very important in terms of performance. During endurance events, we eat and drink to get energy, but if the food sits in your stomach, then you aren’t actually getting any energy into your bloodstream. Not only are you receiving less energy, you are also likely to get some kind of stomach problems.

Isotonic is just the tonic

Isotonic refers to a solution which is a similar concentration to fluids in the body. Solutions of 7% are generally referred to as isotonic, this means that 7g of carbohydrate in 100ml of water is isotonic. You can count grams and millilitres as the same thing, so the calculation is simple, 100ml / 7g = 7%.

Drinks bottles generally come in 2 different sizes, 500ml and 750ml so based on the 100ml / 7g rule, the calculations would be as follows:

500ml water + 35g carbohydrate = Isotonic

750ml water + 52.5g carbohydrate = Isotonic

Some solutions are less concentrated than isotonic fluids. For example, water has no carbohydrate in it and no calories, this is classed as hypotonic (hypo = low / less than). Solutions which are more concentrated than isotonic fluids, are classed as hypertonic (hyper = high / more than). An example of a hypertonic solution would be a smoothie.

That’s fine for drinks but what about solid food?

Many athletes choose to eat solid food during their event. As stated above, anything which is above 7% solution is hypertonic. Therefore, all energy bars and solid food is hypertonic. This means that if you wish to absorb solid food effectively, you must add sufficient water to make a 7% solution. For example, a standard energy bar is approximately 50-60g in total weight. We said earlier that 7g in 100ml of fluid would be a 7% solution, so that means you would have to drink 7-800ml of water with each energy bar to make at isotonic solution (56g is 7% of 800ml). In ultra running events, there’s often solid food such as sandwiches at feed stations, so get into the habit of estimating the portion size, e.g. what does 60g of cheese sandwich look like! Eating sandwiches, pasta and cake can very quickly result in a large mass of food gathering in your stomach. As for gels, they work the same way. A single gel contains 20-30g of carbohydrate (you need to read the packet). A gel with 21g would require 300ml to make a 7% solution.

Why is solution an issue?

Taking energy bars, gels and other solid food provides energy, but you have to take a lot of fluid to create an isotonic solution in your stomach. If you fail to take sufficient fluid you will have a thick ‘hypertonic’ solution in your stomach which may not digest and may well lead to stomach problems.

Don’t forget the 60g per hour rule

As we’ve said in previous blogs, it’s unlikely that you can absorb more than 60g per hour of carbohydrate so eating too much food can have a negative impact upon digestion. Eating too much may lead to food gathering in the stomach and leading to feelings of bloating or sickness. The carbohydrate ‘maltodextrin’ seems particularly prone to doing this and all carbohydrate drinks and gels tend to consist of maltodextrin (pretty much every energy drink on the market is the same, it’s flavoured maltodextrin).

It’s known that when you get an accumulation of carbohydrate in the stomach, due to excess food intake, the body is forced to dilute the solution. The strong solution sitting in the stomach starts to draw water other parts of the the body, into the stomach, to dilute the solution and aid digestion and absorption. This action of drawing fluid into the stomach is termed ‘osmosis’.

It’s important to remember that if you do take too much energy, coupled with a lack of fluid, not only are you likely to get stomach issues, the energy will also fail to reach your blood stream and exercising muscles where it is needed. In simple terms, more food may provide you with less energy.

Practical advice:

  1. You need to stick to the 60g limit for carbohydrate intake
  2. A solution of 7% is not always attainable, aim for 10% as a minimum start point for intake:

60g energy powder + 600ml water per hour
60g energy bar + 600ml water per hour
60g of gels (2-3) + 600ml water per hour

  1. You can mix the above, e.g. 30g carbohydrate powder and 30g gels every hour, plus 600ml of water.
  2. Think about what’s the easiest to calculate and what the easiest to obtain during the event. Knowing how much energy is in drinks which are handed up at aid stations or adding your own powder on the go is not really feasible so gels and bars are often simpler to use and to quantify. In truth, you really have no idea what’s being handed up in the drinks bottles, so water is always the safe option.
  3. Feeding is easier when cycling compared to running, so if you’re doing Ironman triathlon, the bike feeding is critical to set you up for the run. If you’re running an ultra, the slower pace can help, but little and often applies.
  4. Little and frequent works best for digestion. A gel every 20-30 minutes or half a bar every 30 minutes is better than a full bar every hour. You still need to drink the correct amount of water to account for solution.
  5. Drinking water only with bars and gels has the benefits of ‘freshening your mouth’. Energy drinks, gels and bars can leave you with a constant sticky taste.

What about the food content?

There is circumstantial evidence to suggest that eating too much carbohydrate may also impact upon digestion and potential stomach problems. If you are prone to stomach issues, then gels with a higher fat content may well work best. There are some very scientific high fat gels on the market, mainly in the US, but if you Google for peanut butter flavour gels, that’s a simple option and you can easily get those in the UK. If you don’t like peanut butter flavour, there’s not much option!

The final step

Ok, so here’s your homework. Go and purchase gels or bars, which you intend to use for your event and take a look at the wrapper. What’s the total weight in grams of the product and what does the content add up to? Remember, a gel may have added water, so a 40g gel may contain 20g of carbohydrate. Don’t just use the actual product weight, you need to check the weight of the ingredients and use that as your gauge. Work out how many you will need and how often you will eat them. If your event uses specific products e.g. Ironman use Powerbar, it’s a lot easier to use these on the day and save yourself the hassle of carrying a lot of product.

Hydration?

That’s coming next week

About Marc:

Sports Science lecturer for 10 years at St Helens HE College.

2004 established The Endurance Coach LTD sports science and coaching business. Worked with British Cycling as physiology support 2008-2008. Previous Triathlon England Regional Academy Head Coach, North West.

In 2006 established Epic Events Management LTD. Now one of the largest event companies in the NW, organising a range of triathlon, swimming and cycling events. EPIC EVENTS also encompasses Montane Trail 26 and Petzl Night Runner events.

In 2010 established Montane Lakeland 50 & 100 LTD. This has now become the UKs leading ultra distance trail running event.

In 2010 established The Endurance Store triathlon, trail running and open water swimming store. Based in Appley Bridge, Wigan, we are the North West’s community store, organising and supporting local athletes and local events.

Check out the endurance store HERE

Endurance Store Logo

Race Day Nutrition (Part Three) – Marc Laithwaite

©iancorless.com_TCC2015_Day4B-1685

Last week we showed you how to calculate the amount of carbohydrate used during cycling and running, in order for you to produce a structured plan for race nutrition. This week, we begin the process of looking at what and when to eat on race day and the first step, is to explain the basic physiology.

Missed part one (here) and part two (here)

Carbohydrates

Carbohydrates or ‘sugars’ are a prime source of fuel when exercising and unfortunately, as explain in previous blog posts, they are relatively limited. The term for stored carbohydrate is ‘glycogen’ and we store glycogen in the muscles (to use for movement) and in the liver (to supply sugar to the brain and maintain blood sugar levels)

There are different types of carbohydrates, but ultimately, they are all broken down to glucose as this is what we use as our prime fuel. When you eat or drink carbohydrate, it first goes into your stomach. We can’t absorb carbohydrates through the stomach wall, so they progress from there into the intestines and are absorbed through the intestine wall

The rate of absorption

The carbohydrates you eat are broken into glucose and pass through the intestine wall into the blood stream. Remember that in recent blogs, we’ve stated that the limit for this seems to be around 60g per hour of glucose. Depending upon the type of carbohydrate and how it is consumed (drink or solid food), the time taken for the carbohydrate to be broken down and absorbed will vary.

Many of you will have heard of the ‘Glycemic Index’. This scale was designed with diabetics in mind and it dictates how quickly foods are broken down and absorbed through the intestine wall. To measure the GI of a food is relatively simple (but complex at the same time). The process is to give someone a specific food, then take blood samples at regular intervals for the next hour to see how rapidly the blood sugar (glucose) levels rise.

The ‘GI’ scale runs from 1-100. Foods with a low score will take longer to reach the blood and give a more consistent supply (slow drip feed). Foods which enters the blood stream quickly, will give a more immediate spike in the blood sugar levels. Pure glucose has a score of 100 as that will lead to a rise in blood glucose more quickly than anything else.

The role of insulin

The reason why the GI scale is so important for diabetics, is the ‘insulin response’. A rise in blood glucose will lead to a rise in blood insulin, which is the hormone responsible for removing glucose from the blood and pushing it into the liver and the muscles.

Your daily diet should be made up of foods low on the GI scale. It you eat foods which are high on the GI scale throughout the day, this results in repeated sugar spikes and subsequent insulin spikes. Over time, your insulin will become less effective (overuse can lead to it becoming less sensitive to glucose). The reduced sensitivity can eventually lead to type 2 diabetes (insulin doesn’t work correctly). You may think, as an athlete, you are not susceptible to type 2 diabetes, but you’d be wrong. It is critical for you that your insulin works correctly, so you should be doing everything in your powers to ensure it does.

The secondary issue relating to insulin, is the impact upon fat metabolism. It reduces the amount of circulating fat by encouraging storage in fat tissue. In terms of your daily diet and metabolism, this has significant consequences upon weight loss and fat use. Constant spikes in blood glucose and insulin will reduce the amount of fat you metabolise throughout the day.

Are we discussing daily diet in this blog or race day nutrition?

Okay, I am going off track a bit, but I think it’s important to understand the foundations. As an athlete, you need a constant and balanced supply of energy to complete your training sessions and to recover quickly. Therefore, you should be eating to encourage a more stable metabolism and that is derived from low to moderate GI foods, NOT high GI foods.

So how does this work during racing?

  1. If you are racing an endurance event, you really need to ensure that you have a steady supply of glucose, without disrupting fat metabolism. A large spike in glucose and insulin, could inhibit fat metabolism, which means you’ll be forced to use more glycogen and run out more quickly.
  1. There are times when you may well need a rapid rise in blood glucose. If you have an extreme low point in the race and find yourself sitting on the road side, you may need an ‘instant hit’. Under such circumstances, you need the quickest glucose spike possible to get you back on your feet. At times like this, who cares about insulin!!

Here’s the thing, if you do scenario number 1 correctly, then you shouldn’t experience scenario number 2. The other issue is that products that are sold to deal with scenario number 2 (high energy, quick acting gels) are being used for scenario number 1. If you are half way through a 12 hour event and your energy levels are feeling relatively good, should you take a product which gives you an instant spike in glucose and insulin? Remember, we are aiming for a ‘constant’ and ‘balanced’ blood glucose level, we are trying to avoid blood glucose ‘fluctuations’.

So this blog is not what I intended when I started typing and none of the original planned information has made the page. Needless to say, this 4 part ‘race nutrition’ series is not going to be 4 parts.

A critical point to take away is that over the years of giving advice, we’ve found that the daily diet can have a huge impact upon training and racing performance. In particular, cutting out high GI foods can lead to a dramatic change in metabolism and enhance your fat utilisation.

Your homework for this blog is to take a look at the glycemic index. You’ll find this very interesting and you’ll probably find that many of the foods you presumed to be ‘sugar spiking’ are not and vice versa.

What if I said that Coke had a score of 60, whilst mashed potato AND jacket spuds had a score of 90 (that means mashed potato and jacket spuds can give more of a sugar spike than Coke!!)

You’ll notice that there is also something called ‘glycemic load’. This takes the volume of food into account e.g. you can’t compare a full jacket spud with a teaspoon of glucose as the volume is very different. Don’t worry about that for now, it’ll over-complicate the matter!

Take a look for yourself, and see what’s low and high. There’s loads of them on the internet, Google glycemic index table. Next week we’ll look at the foods you eat during the event. How can you manipulate the use of drinks, bars and gels to maintain a steady blood glucose supply and avoid the fluctuations that we have discussed above. See… I told you there was a point to this blog.

Until then, stay healthy.

– Marc Laithwaite

About Marc:

Sports Science lecturer for 10 years at St Helens HE College.

2004 established The Endurance Coach LTD sports science and coaching business. Worked with British Cycling as physiology support 2008-2008. Previous Triathlon England Regional Academy Head Coach, North West.

In 2006 established Epic Events Management LTD. Now one of the largest event companies in the NW, organising a range of triathlon, swimming and cycling events. EPIC EVENTS also encompasses Montane Trail 26 and Petzl Night Runner events.

In 2010 established Montane Lakeland 50 & 100 LTD. This has now become the UKs leading ultra distance trail running event.

In 2010 established The Endurance Store triathlon, trail running and open water swimming store. Based in Appley Bridge, Wigan, we are the North West’s community store, organising and supporting local athletes and local events.

Check out the endurance store HERE

Endurance Store Logo

Race Day Nutrition (Part One) – Marc Laithwaite

©iancorless.com_TCC2015_Day5-2539

In recent articles, we’ve discussed the 2 main fuel sources for endurance exercise (fat and carbohydrate) and how you should optimise your body to burn fat, thereby allowing you to save precious carbohydrate stores. When it comes to race day then the game and the rules change completely. As a recap, when training you should:

1. Ride or run at the correct intensity or follow a specific protocol such as Maffetone
2. Avoid fluctuations in intensity, remember that average heart rate or power output are NOT the critical figures, it’s TIME IN ZONE that counts
3. Eat foods which are balanced with low GI carbohydrates and fats to encourage fat usage and avoid sugar spikes
4. Avoid gels and sugar products based on point 3 above

If you follow the above guidance, over a 12-16 week training period, you can teach your body to utilise a greater amount of fat as fuel and also to use less calories overall, making you more economical. The important thing to remember is that ‘training’ and ‘racing’ are 2 separate things and your fuelling approach should reflect this.

What happens during the race?

Okay, let’s presume that you have trained correctly and maximised your fat burning potential and fuel economy. You reach the first event of the year and when riding or running at race pace you are using 700kcal per hour, 50% of which comes from carbohydrate and 50% of which comes from fat. You only need to worry about the carbohydrate loss as that’s the one which is critical, so let’s focus on the 350kcal of carbohydrate which equates to 88 grams of carbohydrate (4 kcal per gram).

The limitation of carbohydrate intake

Here’s the big problem, you can only absorb approximately 60g of carbohydrate per hour. Imagine that there are small boats, which ‘ferry’ carbohydrate across the intestine wall into your blood stream. Unfortunately you only have so many ‘ferry boats’ so no matter how much carbohydrate you throw in there, the amount which can be ferried is limited to a pretty standard 60g. For our example above, that means that you’re going to fall short. You’re using 88 grams per hour and you can only replace 60 grams per hour. That’s a 28 gram / 112 kcal per hour deficit.

So I can’t just eat more?

Unfortunately not. If you eat more, it’s unlikely to be digested and will simply sit in your stomach or intestines without providing energy. There are a lot of people who suffer from gastric problems during long distance events and this is generally caused by eating too much food which they are unable to digest. It’s really important that you understand, eating more food doesn’t mean you’ll have more energy and it may well mean that you’ll face stomach upsets. I stress this point knowing how obsessed Ironman athletes in particular become with regards to feeding on the bike.

A deficit of 112 Kcal per hour doesn’t sound too bad

No, it doesn’t. But that is based on the presumption that you are only using 700kcal per hour, bigger people and less efficient people may be using more. It’s also based on the assumption that 50% is coming from fat and that may not be the case at all, in fact, as much as 80-100% may be coming from carbohydrate. What makes this worse is that bigger people can’t necessarily take on board more fuel, the 60g limit still pretty much applies. It’s a gut issue, it’s not about how big your muscles are and how much you can store in there.

So the 3 things you might want to know are:

1. How many calories do I burn per hour?
2. How many of them come from fat and carbohydrate?
3. How much should I be taking in as a consequence?

As a start point, you can probably work out your calorie usage by using a heart rate monitor or power meter. Run or ride at race pace and it’ll do the calculation for you, although the power meter is a lot more accurate than the heart rate monitor, it’s still a start point. Warm up, then do an hour at your ‘race pace’ and work out the figures. It’s amazing how many people who consider their training and racing to be ‘serious’, still have no clue how many kcal they use when racing. How can you have any grasp of nutrition requirements without knowing this figure? Once you’ve calculated that figure, apply the following rule:

80/20: If you are struggling to ride 50 miles / run 15 miles even when fuelling yourself throughout, then apply the 80/20 rule. That means 80% of your fuel is carbohydrate and 20% is fat.

65/35: If you can ride 50 miles / run 15 miles comfortably using fuel, then apply the 65/35 rule. That means 65% of your fuel is carbohydrate and 20% is fat.

50/50: If you can ride 50 miles / run 15 miles comfortably without using any fuel whatsoever, then apply the 50/50 rule. That means 50% of your fuel is carbohydrate and 50% is fat.

Are those figures accurate?

Absolutely not, I just made them up. They are by no means 100% accurate but they will give you a good start point and will allow you to calculate an approximate figure. The running figures are less ‘straight forwards’ than the cycling, as the impact of running can really fatigue your legs, so you may find 15 miles difficult, even if your fat burning and fuel economy is good. for cycling, the impact is low, so it’s more likely governed by metabolism and fuel.

Ok, so what’s the next step?

Here’s what we’re going to do. Prior to next week you are going to do a 1 hour ride or run at your ‘race pace’ and then using your cycle power meter, GPS or heart rate monitor, calculate how many calories per hour you are using when exercising at that intensity. I feel this is a pretty important thing for you to understand if you are to race successfully. It’s easy with a power meter for cycling, it does the maths for you. Most heart rate monitors will use your age and weight to work out kcal per hour. There are some tools on the internet such as: http://www.braydenwm.com/calburn.htm which can help to give you a basic idea.

Go forwards my endurance friends and do the maths, next week, we will be looking at planning your intake.

Until then, stay healthy.

– Marc Laithwaite

About Marc:

Sports Science lecturer for 10 years at St Helens HE College.

2004 established The Endurance Coach LTD sports science and coaching business. Worked with British Cycling as physiology support 2008-2008. Previous Triathlon England Regional Academy Head Coach, North West.

In 2006 established Epic Events Management LTD. Now one of the largest event companies in the NW, organising a range of triathlon, swimming and cycling events. EPIC EVENTS also encompasses Montane Trail 26 and Petzl Night Runner events.

In 2010 established Montane Lakeland 50 & 100 LTD. This has now become the UKs leading ultra distance trail running event.

In 2010 established The Endurance Store triathlon, trail running and open water swimming store. Based in Appley Bridge, Wigan, we are the North West’s community store, organising and supporting local athletes and local events.

Check out the endurance store HERE

Endurance Store Logo

FOOD for THOUGHT – What freeze-dried food for multi-day racing?

All Food 3

Article ©Niandi Carmont

Niandi Carmont is taking on the 30th edition of the Marathon des Sables. No stranger to endurance events, Niandi regularly competes in ultras all over the world. However, it has been 10-years since she last toed the line at MDS and although an occasional freeze-dried meal has been consumed on some weekend fast-packing, eating out of a packet or packets for a whole week was going to take some getting used to! It’s a no brainer to test food in advance of a race, particularly one as expensive as MDS. You don’t want to ruin your race with poor food choices…

Running a mult-day race? Check out our 2016 training camp http://d.pr/f/18cqZ

Niandi had always planned to take ‘real’ food such as Billtong, Parmesan Cheese, nuts and other similar portable and high calorie foods. However, Niandi’s main meal of the day will be a freeze-dried option. The question of hot food or cold food is a dilemma that you will each need to work out. Needless to say, all these food options can be eaten with hot or cold water.

FREEZE DRIED FOOD REVIEW 

I recently discovered a great site specializing in freeze-dried foods for outdoor and endurance events. I am taking part in MDS 2015, a multi-stage self-sufficiency event and therefore I need high calorie food in lightweight packages. I contacted LYOPHILISE.COM to test 5 of the dishes on the menu!

My choice was limited to:

  • Evening meals as I will be taking some of my own favorite snacks during the day. Having said that, this site also provides breakfasts, desserts, snacks, MDS packs, drinks and so on… all for the adventure/ multi-stage and/or endurance athlete.
  • High calorie to weight ratio. I want to limit the weight of my pack to the minimum requirement of 6.5kg and so my selection was based on high calorie/ low weight foods.
  • Preferably gluten-free options.

Well after a weekend spent subjecting my palate to 5 freeze-dried haute gastronomie dishes, here’s my feedback:

Peppered Beef with Rice & Vegetables by Travellunch €4.95/€8.90

Peppered Beef

This meal comes in 2 formats. A single portion or a double portion; I really liked this dish. Very tasty and very morish, I could easily eat this as a meal replacement. The texture is great. The rice absorbs all the water and provides the dish with just the right texture – it’s not soggy, soupy or gooey like so many freeze-dried dishes. And it is seasoned with just the right amount of pepper and spices. What I like too is that all the flavorings are natural and guys, who usually need more calories, can have double portions as this dish comes in 2 formats. The dish is relatively high in carbs so perfect fuelling before the long stage especially if you consume a double portion. Or alternatively it can be used as replenishment after the long stage when you are running low on carbs. What I liked less was the packaging – Travellunch could make their packets easier to open. When you’re in a self-sufficiency event you really want something that’s easy to cut open and reseal. It’s also great value for money compared to some of the other brands at 4.45€ for a single portion. I’ll be taking 3 of these to MDS.

Peppered Beef Before

Nutritional Values:

Energy value in Kcal per 100 g (dry product) 392
Energy value per 100 g (kJ) 1651
Energy value per product (Kcal) 980
Energy value per product (kJ) 4127,5
Protein per 100 g 9.9
Protein per bag (g) 24.75
Carbohydrates per 100 g 59.6
Carbohydrates per bag (g) 149
Fats per 100 g 12.7
Fats per bag (g) 31.75

Ingredients:

Rice, tomatoes, beef (5%), roast onions, red pepper, natural flavorings

Rating:

  • Price: *****
  • Taste: *****
  • Energy/Weight ratio: ****
  • Nutritional Value: ****
  • Convenience: ***

Mild Curried Beef & Rice by Expedition Foods €8.95

Curried Beef Rice

This is another of my favorites and I’ll be taking a couple of these to MDS too! Of all the meals I tried this was definitely the tastiest. Again this is a meal I would happily eat as a meal replacement. It’s mildly spicy and although it is a curry dish it is not hot. It’s very palatable. The diced and sliced vegetables are a great little touch to this dish. The texture is great too – nothing soggy and watery or bland about this dish – with a little imagination I could be sitting in the local curry house….In comparison with the previous rice & beef dish, this one has a considerably higher fat content and is lower in carbs. The bag is really easy to open and reseal so very practical. What’s great about this dish is that you can also prepare it with cold water so if you feel like a meal during the long stage at night you can just whip this out and add some water – bear in mind that the re-hydration time will be much longer.

FullSizeRender (3)

Rating:

  • Price: **
  • Taste: ****
  • Energy/Weight ratio: *****
  • Nutritional Value: *****
  • Convenience: *****              

Nutritional Values:

Energy value in Kcal per 100 g (dry product) 532
Energy value per 100 g (kJ) 2218
Energy value per product (Kcal) 808
Energy value per product (kJ) 3372
Protein per 100 g 17
Protein per bag (g) 25,1
Carbohydrates per 100 g 41
Carbohydrates per bag (g) 61,9
Fats per 100 g 33
Fats per bag (g) 50

Ingredients:

Rice, onions, minced beef (9,5%), tomato puree, carrots, vegetable oil, green beans, potato, yoghurt, sugar, cornflour, garlic, curry powder, salt, pepper,

 

Chickpea Curry with Rice by Trek ‘n Eat €6.95

Chickpea Curry Packet

This dish was far too hot and spicy for me! I definitely can’t see myself eating this after a day’s running in the desert! It’s supposed to stand for 10 minutes to re-hydrate but I found that the chickpeas were hard and crunchy. The dish just didn’t do it for me. The lack of taste and blandness might have something to do with the fact that it is gluten-free and also very low in fat.

Chickpea

FullSizeRender (5)

Rating:

  • Price: ****
  • Taste: *  
  • Energy/Weight ratio: ***
  • Nutritional Value: ***
  • Convenience : **  

Nutritional Analysis :

Energy value in Kcal per 100 g (dry product) 334
Energy value per 100 g (kJ) 1396
Energy value per product (Kcal) 601.2
Energy value per product (kJ) 2512.8
Protein per 100 g 9.3
Protein per bag (g) 16.74
Carbohydrates per 100 g 68
Carbohydrates per bag (g) 122.4
Fats per 100 g 2.3
Fats per bag (g) 4.14

Ingredients:

52% rice, 22% chickpeas, sugar, onions, iodised table salt, spices, apple, maltodextrine, paprika, mustard, coriander, cayenne pepper.

 

Cod and Potato Casserole by Real Turmat €9.90

Cod_Potato_Packet

Bland and tasteless. Not very appetizing looking and watery/soupy even after re-hydration. Tastes very floury and more like some bad potato/fish soup rather than a casserole as the name suggests. Very good energy to weight ratio with 501cal/100g and high in both fats and carbs. Another gluten-free option but not for me.

Cod Before

Cod_Potato_Prepared

Rating:

  • Price: *     
  • Taste: *
  • Energy/Weight ratio: *****
  • Nutritional Value: ****
  • Convenience : **

Nutritional Analysis :  

Energy value in Kcal per 100 g (dry product) 501
Energy value per 100 g (kJ) 2090
Energy value per product (Kcal) 536
Energy value per product (kJ) 2230
Protein per 100 g 13
Protein per bag (g) 14
Carbohydrates per 100 g 39
Carbohydrates per bag (g) 42
Fats per 100 g 31
Fats per bag (g) 33 

Ingredients :

Potato, cod pâté 18 % (cod 88%, potato flour, salt), sour cream, green pepper, carrot, onion, wheat flour, soybean oil, fish bouillon, salt and seasoning (celery).

 

NASI GORENG WITH CHICKEN AND RICE BY TRAVELLUNCH €4.95

Nasi Goreng Packet

A gluten-free dish and of Indonesian origin. I chose this dish having eaten a lot of Nasi Goreng in the Netherlands. The dish has quite a lot of flavor but the texture is a little odd like so many freeze dried dishes. However, the apricots, sultanas and spices add a nice touch to the dish and the meal is quite flavorsome. Once again the packet is not as practical to open and reseal as other brands. It’s very high in carbs and relatively low in fats compared to some of the other dishes with a very good weight to calorie ratio. Definitely a dish to be consumed pre or post a long day.

Rating:

  • Price: ****
  • Taste: ***
  • Energy/Weight ratio: *****
  • Nutritional Value: ****
  • Convenience : **

Nutritional Analysis :        

Energy value in Kcal per 100 g (dry product) 394
Energy value per 100 g (kJ) 1662
Energy value per product (Kcal) 492
Energy value per product (kJ) 2077
Protein per 100 g 11.9
Protein per bag (g) 14.875
Carbohydrates per 100 g 60.2
Carbohydrates per bag (g) 75.25
Fats per 100 g 11.8
Fats per bag (g) 14.75

Ingredients:

Ingredients: rice, hydrogenated vegetable fat, starch partly modified, chicken (6%), apricots, shrimps (3%), whey product, maltodextrin, salt, butter powder, onions, chicken broth, sultanas, natural flavoring, herbs, spices, spice extracts. Contains: celery.

For more information on the site and to order meals online:

http://www.lyophilise.fr/

CONCLUSION

  • Lyophilise is a very comprehensive site with an impressive list of different freeze-dried brands.
  • The customer service is very friendly & professional.
  • Delivery is fast if the products are in stock.
  • There is an on-line customer service.
  • They provide gluten-free, lactose-free and vegetarian options.
  • There provide special MDS packs that offer a one-stop shopping scenario.

logo

 

Episode 66 – Krar, Enman, Forbes, McGregor

Ep66This is episode 66 of Talk Ultra and on this weeks show e catch up with Rob Krar after his incredible Western States. Kasie Enman is on the comeback trail after her 2nd child and we chat after a stellar 2nd place at Speedgoat 50k. Scott Forbes just this last weekend won Race to the Stones in the UK… a great result but Scott has an incredible story. In Talk Training we talk nutrition with Renee McGregor. The News, a Blog, Smile and Miles with Emelie Forsberg, Up and Coming Races and Pocket Rocket is back… Stevie Kremer.

NEWS

HARDROCK 100 results iRunFar
 
·      Kilian Jornet – 22:41:33
·      Julien Chorier – 25:07:56
·      Adam Campbell – 25:56:46
·      Jeff Browning  – 26:58:59
·      Scott Jaime  – 27:46:14

·      Darcy Piceu – 29:49:58
·      Betsy Kalmeyer – 37:57:22
·      Betsy Nye – 42:22
·      Tina Ure – 42:45
·      Suzanne Lewis – 42:55

 
SPEEDGOAT 50K

·      Sage Canaday  – 5:12:30
·      Paul Hamilton – 5:31:15
·      Alex Nichols  – 5:33:30
·      Rickey Gates  – 5:46:36
·      Mike Wolfe – 5:53:17

·      Anna Frost – 6:42:00
·      Kasie Enman  – 6:43:48
·      Ellie Greenwood – 6:53:04
·      Hillary Allen  – 7:03:57
·      Kerrie Bruxvoort  – 7:12:41

INTERVIEW with KASIE ENMAN
 
Skyrunning Ice Trail Tarentaise

  • Francois D’Haene 7:38
  • Fabian Antonilos 7:56
  • Tom Owens 8:02
     
  • Emelie Forsberg 9:25
  • Allessandra Carlini 9:42
  • Maud Gobert 9:42+
  • Skyrunning Dolomites SkyRace
     
  • Kilian Jornet 2:03:50
  • Ionut Zinca 2:05:20
  • Tadei Pivk 2:05:21
  • Manuel Merillas 2:07:29
  • Alexis Sevennec 2:07:54·
  • Laura Orgue 2:26:17
  • Emelie Forsberg 2:27:40
  • Maite Maiora 2:31:58
  • Christel Dewalle 2:35:53
  • Magdalena Kozielska 2:36:23
     
     
    DODO TRAIL
     
    ·      Ricky Lightfoot 5:19:21 new CR
    ·      Jean Pierre Grondin 5:55:30
    ·      Jeannick Boyer 6:02:54
     
    ·      Landie Greyling 6:49:10
    ·      Estelle Carret 6:51:55
    ·      Andrea Clemons 8:37:35 
    BLOG
     
    Dakota Jones has ab excellent write up on Hardrock 100 on iRunFar – http://www.irunfar.com/2014/07/falling-off-edges-hardrock-2014.html

     
    INTERVIEW

    ROB KRAR produced the 2nd fastest run ever at the 2014 Western States. We caught up with him just a few days after the race for a chat.

    SMILES and MILES with EMELIE FORSBERG

    TALK TRAINING with Renee McGregor lead nutritionist
     
     
    INTERVIEW
     
    SIMON FORBES won the Race to the Stones in the UK which is impressive. However, he has a fascinating back story.

     
    UP & COMING RACES
     
    Australia
    Australian Capital Territory
    Bush Capital 60 km Ultra | 63 kilometers | August 03, 2014 | website
    Queensland
    Flinders Tour – 50 km | 50 kilometers | July 27, 2014 | website

    Austria
    Dirndltal Extrem Ultramarathon | 111 kilometers | August 02, 2014 | website
    Pitztal-Gletscher Trail Maniak 95K | 95 kilometers | July 26, 2014 | website

    Belgium
    Flanders
    100 km Dodentocht® | 100 kilometers | August 08, 2014 | website

    Canada
    Alberta
    Canadian Death Race | 125 kilometers | August 02, 2014 | website

    Quebec
    Trans Gaspesia | 260 kilometers | August 03, 2014 | website

    Finland
    Lapland
    NUTS Midnight Sun Trail Ultra 125 km | 125 kilometers | July 25, 2014 | website
    NUTS Midnight Sun Trail Ultra 55K | 55 kilometers | July 26, 2014 | website

    France
    Haute-Corse
    Via Romana – 62 km | 62 kilometers | August 03, 2014 | website
    Haute-Savoie
    Trail du Tour des Fiz | 61 kilometers | July 27, 2014 | website
    Isère
    Défi de l’Oisans | 200 kilometers | July 27, 2014 | website
    Trail de L’Etendard | 65 kilometers | August 03, 2014 | website
    Jura
    Tour du Lac de Vouglans | 71 kilometers | July 26, 2014 | website
    Loiret
    L’Orleans-Océan | 410 kilometers | July 26, 2014 | website
    Savoie
    Courchevel X Trail 54 km | 54 kilometers | August 03, 2014 | website
    La 6000D | 65 kilometers | July 26, 2014 | website
    TCT 50 | 50 kilometers | August 03, 2014 | website
    TCT 73 | 73 kilometers | August 03, 2014 | website
    Ultra 6000D | 110 kilometers | July 26, 2014 | website

    Germany
    Bavaria
    Chiemgauer 100 k Mountain Ultra Run | 100 kilometers | July 26, 2014 | website
    Chiemgauer 100 mi Mountain Ultra Run | 100 miles | July 26, 2014 | website
    Brandenburg
    Berliner MauerwegNachtlauf | 62 kilometers | July 26, 2014 | website
    Lower Saxony
    Süntel-Trail 50K | 50 kilometers | July 26, 2014 | website

    Guadeloupe
    Rèd Mammel | 50 kilometers | July 25, 2014 | website
    Ultra Transkarukera | 120 kilometers | July 25, 2014 | website

    Italy
    Aosta Valley
    Monte Rosa Walser Ultra Trail | 50 kilometers | August 02, 2014 | website
    Piedmont
    Terra Acqua Cielo Wild Trail | 50 kilometers | August 03, 2014 | website

    Sicily
    Etna Trail | 64 kilometers | August 02, 2014 | website

    Veneto
    Trans d’Havet Ultra | 80 kilometers | July 26, 2014 | website

    Latvia
    Cēsis ECO Trail 80 km | 80 kilometers | August 02, 2014 | website

    Madagascar
    Isalo Raid – Grand Raid | 80 kilometers | July 26, 2014 | website

    Mauritius
    Trail des 7 Couleurs | 120 kilometers | July 26, 2014 | website

    Mongolia
    Mongolia Sunrise to Sunset 100K | 100 kilometers | August 06, 2014 | website

    Portugal
    Ultra-Trail Nocturno da Lagoa de Óbidos | 50 kilometers | August 02, 2014 | website

    Réunion
    Trail du Grand Ouest | 60 kilometers | August 02, 2014 | website

    Romania
    VLC Ultra TrailRun Petrimanu 56 | 56 kilometers | July 26, 2014 | website

    Russia
    Elbrus Mountain Race | 105 kilometers | August 01, 2014 | website

    Serbia
    Tara Challenge | 61 kilometers | August 02, 2014 | website
    Tara Ultramarathon | 115 kilometers | August 02, 2014 | website

    Spain
    Andalusia
    Subida Granada Pico Veleta | 50 kilometers | August 03, 2014 | website
    Aragon
    Calcenada – 104 km | 104 kilometers | August 01, 2014 | website
    Gran Trail Aneto-Posets | 109 kilometers | July 26, 2014 | website
    Vuelta al Aneto | 58 kilometers | July 26, 2014 | website
    Castile and León
    Gredos Infinite Run – 120 km | 120 kilometers | July 26, 2014 | website
    Tilenus Xtreme Ultra Trail 105 KM | 105 kilometers | July 25, 2014 | website
    Tilenus Xtreme Ultra Trail 60 KM | 60 kilometers | July 25, 2014 | website

    Catalonia
    BUFF® Epic Trail Aigüestortes | 100 kilometers | August 02, 2014 | website
    Cadí Ultra Trail | 80 kilometers | July 26, 2014 | website
    Ultra Catllaràs | 55 kilometers | July 26, 2014 | website
    Principality of Asturias
    Ultra Trail DesafíOSOmiedo | 86 kilometers | August 02, 2014 | website

    Sweden
    Tierra Arctic Ultra | 120 kilometers | August 08, 2014 | website

    Switzerland
    Grisons
    Swiss Alpine Marathon K78 | 78 kilometers | July 26, 2014 | website

    Thailand
    Bangkok Ultra Trail Festival – 50 km | 50 kilometers | August 03, 2014 | website

    Turkey
    DASK ADAM Anatolian Mountain marathon – Long Course | 75 kilometers | August 07, 2014 | website
    DASK ADAM Anatolian Mountain marathon – Medium Course | 60 kilometers | August 07, 2014 | website

    United Kingdom
    Cumbria
    The Montane Lakeland 50 | 50 miles | July 26, 2014 | website
    East Riding of Yorkshire
    The Montane Lakeland 100 | 100 miles | July 25, 2014 | website
    England
    Round the Rock | 48 miles | August 02, 2014 | website
    Round the Rock Ultra Marathon | 48 miles | August 02, 2014 | website
    Hampshire
    Oxfam Trailwalker GB (South) | 100 kilometers | July 26, 2014 | website
    Kent
    The 50 Mile Challenge | 52 miles | July 28, 2014 | website
    North Yorkshire
    Oxfam Trailtrekker GB (North) – 100 km | 100 kilometers | July 31, 2014 | website
    Oxfam Trailtrekker GB (North) – 65 km | 65 kilometers | July 31, 2014 | website
    Stirling
    Devil o’ the Highlands Footrace | 43 miles | August 02, 2014 | website

    USA
    Alaska
    Resurrection Pass 100 Mile Ultra Trail | 100 miles | August 08, 2014 | website
    Arizona
    Vertigo 63K Night Trail Run | 63 kilometers | July 26, 2014 | website
    California
    Angeles Crest 100 mile endurance run | 100 miles | August 02, 2014 | website
    Salt Point 50 km | 50 kilometers | August 02, 2014 | website
    San Francisco 100 Mile Endurance Run | 100 miles | August 02, 2014 | website
    San Francisco 50 Mile Endurance Run | 50 miles | August 02, 2014 | website
    San Francisco 52.4 Ultramarathon | 52 kilometers | July 27, 2014 | website
    Skyline 50K | 50 kilometers | August 03, 2014 | website
    Colorado
    Grand Mesa 100M | 100 miles | July 26, 2014 | website
    Grand Mesa 37.5M | 60 kilometers | July 26, 2014 | website
    Grand Mesa 50M | 50 miles | July 26, 2014 | website
    Mountain Ultra | 220 kilometers | August 01, 2014 | website
    Mount Werner Classic – 50K Trail Run | 50 kilometers | July 26, 2014 | website
    Ouray 100 Mile Endurance Run | 100 miles | August 02, 2014 | website
    Ragnar Relay Colorado | 200 miles | August 08, 2014 | website
    Wild West Relay | 200 miles | August 01, 2014 | website
    Idaho
    Standhope 60K | 60 kilometers | August 08, 2014 | website
    Wild Idaho 50K Enrudance Run | 50 kilometers | July 26, 2014 | website
    Wild Idaho 50M Enrudance Run | 50 miles | July 26, 2014 | website
    Maryland
    Catoctin 50k Trail Run | 50 kilometers | July 26, 2014 | website
    Minnesota
    Minnesota Voyageur Trail 50 Mile Run | 50 miles | July 26, 2014 | website
    Mississippi
    Big Butts 100K | 100 kilometers | July 26, 2014 | website
    Big Butts 50K | 50 kilometers | July 26, 2014 | website
    Montana
    HURL Elkhorn 50 K Ultramarathon | 50 kilometers | August 02, 2014 | website
    HURL Elkhorn 50 Mile Ultramarathon | 50 miles | August 02, 2014 | website
    Nevada
    Ruby Mountain Relay | 184 miles | August 08, 2014 | website
    North Carolina
    Mattamuskeet Death March | 100 kilometers | July 26, 2014 | website
    Ohio
    Burning River 100 Mile Endurance Run | 100 miles | August 02, 2014 | website
    Oregon
    Siskiyou Out Back Trail Run 50K | 50 kilometers | July 26, 2014 | website
    Siskiyou Out Back Trail Run 50M | 50 miles | July 26, 2014 | website
    Pennsylvania
    Viaduct Trail 100 Mile Ultramarathon | 100 miles | July 27, 2014 | website
    Viaduct Trail 150 Mile Ultramarathon | 150 miles | July 26, 2014 | website
    Viaduct Trail 50 Mile Ultramarathon | 50 miles | July 27, 2014 | website
    South Carolina
    Landsford Canal 50 K | 50 kilometers | July 26, 2014 | website
    Vermont
    Moosalamoo Ultra – 36 M | 36 miles | August 02, 2014 | website
    Virginia
    Dahlgren Heritage Rail Trail 50 km | 50 kilometers | August 02, 2014 | website
    Washington
    Grand Ridge 50K Trail Run (August) | 50 kilometers | August 02, 2014 | website
    White River 50 Mile Trail Run | 50 miles | July 26, 2014 | website

    CLOSE

3:51:35