For multi-hour events, fueling is not just very important but crucial to the success of finishing an Ultramarathon event. Even in a marathon, you most likely will consume most if not all your glycogen by the time you get to the 19-21 mile distance if you do not fuel. Even with burning mostly fat as fuel during the event, you will still find yourself in trouble if you can’t replace some of the carbs during the run. It is important that you consider your fuel strategy, given that in an ultra, you will go past the 26.2 miles, and you will need to replenish that energy to be able to continue with somewhat decent performance.

This is part of a series of posts regarding how we prepare, plan, and train to complete the 100 miles Ultramarathon Umstead 100: Relentless to 100. For all the ultrarunning series, here is In the Relentless to 100, last week’s post, and for additional ideas, follow the link. Training for a 100.

Assessment:

This is the 1st of a couple more posts where we are going to focus on fuel and preparations. You want to once again be honest with yourself about what are the things that actually can work for you fuel-wise, instead of what sounds good to you or things that you think it might settle well during a no-running or training session.

Start with a list: This will help to understand the initial options that have been tested before. Also, be aware of where you can find those items. For me, there is a cookie crème sandwich that I love and settles well, but I need to get that way in advance as they are hard to come by if I want to consider those as an option for the event. Start writing down and keeping that list and add comments about it. We will talk more in the future on how to divide that list into useful groups that will make your life easy. Helping the pacers and the crew and help expedite your decision-making progress on those later miles when you might not be fully awake or in a capacity to make sound decisions..

What other options are there that could be considered? New products are always available. New, better versions of old ones and also completely new ones that could be added to your approach to fueling. For example: Maurten Solid, or the recent Mauten 160, which is more in a single pouch, but that could not necessarily be great.

What I know I will not like during, early, or later on: For example, the EPIC protein bars left me needing to drink lots of water to be able to eat them. Maybe not practical during a run. You want to make sure you understand those flavors and food textures, so in the midst of not thinking great (past mile 60), you do not grab something that will not settle well and will cause more problems than relief.

Planning:

Now, this is my process to prepare an initial plan; I know it is not going to be perfect, but it will serve as the basis for an initial approach to testing and training,

• Preparing: I went to the supermarket and bought a few baby food flavors and brands to test. I try a few other gel brands, including Maurten, Muir, Huma, and GU, in different flavors and caffeinated versions, too.
• Day before long runs: Have a list of the items you have been able to eat the day prior to the long runs and events that have not provided any challenges. For shorter runs, you can take a few risks with what you eat and test. But for your longer runs try to mostly stick with items that work for you. For me a single serving of pasta with red sauce and a small snack for later before going to bed.
• Pre Run fuel: My go to breakfast items are a single serving of Oatmeal or Cream of Wheat, prepared with milk. I added Flax seed and/or Chia seed. I alternate with Almonds or Almond Butter. But always my Latte. I need the caffeine in the morning. For years, I have tested other options for the long run with not-that-great results.
• Run Fuel: Pick a new item to try every so often, especially on those mid-long runs. Take note of what worked and what did not.
• Post Run Recovery Fuel: I have been learning from all the years running. For me, one of the key things is for those long runs to have a protein shake and a vitamin supplement available quickly. Whatever you decide to take, you are better off having prepared and ready so you do not have to spend time thinking and preparing after you return from a long run.

Week 22	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
Plan	Stretches & Rolling	3	5	6	Rest	Rest	26	40
Actual	Stretches	1	10	Rest	Stretches	4	28	43

Next Week Plan:

Week 21	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
Plan	Stretches & Rolling	3	5	4	Rest	15	15	44