How to Fuel/Hydrate for an Ultra
Written by Anne Rollins - CSSD MS RD LDN
Once we enter the magical land of ultra, fueling takes on a new meaning with new parameters. Typically, fueling a marathon or some mid distance triathlons has a framework formula that is relatively predictable, but part of the draw of the ultra, the uniqueness of the course and experience, can create a fueling challenge for even the most experienced.
Our main considerations of energy and electrolytes remain constant. However, the intrigue of ultras can be the variation in locations, terrain, distance, discipline of sport and more. Fueling for an adventure ultra that includes open water swims, kayaking, stand up paddleboards and running in Switzerland will look dramatically different from Badwater 135, a foot race through Death Valley, 280 feet below sea level, to Mount Whitney Portal, 8300 feet above sea level.
Ultras are exciting, and by nature, may take one to several days to complete, thereby adding yet another variable of day to night variation in temperatures and sun exposure.
Sports fueling may often be overlooked by the novice, but by the time you have enough experience to get to an ultra distance, you likely recognize the importance of nutrition and the impact proper fueling can have on your well trained for event. All the training will not be accessible without proper fueling, so let’s review some tips to make sure your Ferrari has gas in the tank!
Pre-Plan Plan
*Understand the time, terrain, changes in altitude, sun exposure and nighttime temperatures, and where these come in the event.
*Choose a crew that has ultra experience if possible. Many times thinking clearly is fleeting during an ultra event and your crew, or volunteer manning the aid station, may be able to offer good advice. (I one time elicited the support of a volunteer who encouraged and cheered my consumption of a gel that my body wretched to avoid.)
*Create a spreadsheet for your fueling plan that includes your pre-event meals and your projected intake during the event, including the what, how much and when. This can also serve as a shopping list and a checklist for special needs and van stock supplies.
In Training
*Practice, practice, practice! While you may not be able to simulate your event and conditions entirely, you can create ‘event rehearsals’ that come close. Test how you handle certain products, amount of proteins and fats delivered with carbohydrates, caffeine and sports drinks. Do your best to trial EVERYTHING.
During the Event
*What’s on course. Some ultras have aid stations, some are self-supported and some offer a combination of both. Know what will be available to you so that you know what you don’t need to carry it or leave it with your crew. You’ll notice the deviation from typical marathon fare of gels and simple carbs to a more eclectic offering that may include red velvet cake, broth and peanut butter topped waffles!
*Expect the unexpected. Follow your spreadsheet and your in training fueling, and be prepared for additional obstacles. Weather conditions, like wind, can dehydrate and scorching sun may test your skin and heat resiliency. Better to have it and not need it, than need it and not have it.
*For a no crew event, utilize special needs stations and take into consideration the elements. A calorically dense shelf stable drink may not hold up well under desert sun.
THE NUTS AND BOLTS
What we truly need.
*Calories - Competing in an ultra requires a significant amount of calories, and while carbohydrates are important, an ultra distance will require a specific amount of protein and fat calories and electrolyte repletion. Too much protein and fat and you may risk GI upset, too little and you’re under-fueled. Train not only your legs and mind, but also your gut.
*Hydration - Staying hydrated not only replaces electrolytes that we lose through sweat, but also helps us to maintain temperature regulation which is more important during ultras as we expect an environmental temperature shift, and most times, several. Monitor your fluids in and fluids out through urination. Lack of urination can be a sign of dehydration.
WHEN THINGS GO WRONG
*The best laid plans can get away from you in an ultra, and nausea and vomiting are an unfortunate common result. While nausea may prohibit you from taking in vital nutrients, vomiting will leave you with even less. Clearly something to avoid, but if it happens, don’t panic. Take a beat, lower your heart rate (it’s probably already lowered if you are vomiting) and work to slowly replete your fluids and calories.
THE FINISH LINE
*Celebrate! The finish line of any event is truly epic, and your experiences during an ultra are likely lifelong memories and stories. Relish and enjoy!
*Recovery products get to the muscles and help speed healing. A 4:1 carbohydrate to protein recovery liquid is ideal within 30 minutes post finish. If you are participating in a multi-day staged event, you may want to work this and other recovery products into your evenings/time between stages.
*Don’t be tempted by the double cheeseburgers or your favorite vegan splurge. Your brain may get really excited, but your body and digestive system may not be up to the task. Choose easily digestible foods in small amounts before giving into the bacon, egg and cheese burrito.
*Ultras are an amazing experience of much more than you can imagine when you click the register button. In the pursuit of conquering ultra distances, fuel wisely, listen to your body's cues, and savor every step of the epic journey ahead!
