Plan ahead, Fuel yourself!
So you have decided to dabble into running distances longer than a marathon. Training for ultramarathon distances is a remarkable feat that demands dedication, perseverance, and a deep understanding of one’s physical and mental capabilities. Embarking on this challenging journey offers a unique opportunity for personal growth and self-discovery. In this blog post, we will explore one of the main principles behind effective ultramarathon training, focusing on preparation, mindset, and the importance of selecting your fueling strategy.
Proper nutrition and hydration play a pivotal role in ultramarathon training. Fueling the body with the right nutrients before, during, and after long runs ensures sustained energy levels and aids in recovery. Understanding individual dietary needs is vital, as nutritional requirements may vary between runners. But also important in the longer distances is the ability to be able to ingest fuel, whether in the form of solid or liquid; it will be a key aspect and difference between enjoying the event and ending in a disastrous ending.
For multi-hour events, fueling is not just very important but the key to the success of finishing an Ultramarathon event. Even in a marathon without replenishing with fuel, you most likely will consume all your glycogen by the time you get to the 20-22 mile distance depending on how efficient your body is in using the different forms of energy. Some runners start to feel the effects of low glycogen by mile 18 or earlier, while others last one or two miles after 20. Even with burning mostly fat as fuel during the event, you will still be in trouble if you can’t replace some of the carbs during the run. You must consider your fuel strategy carefully, given that in an ultra, you will go past 18 miles and most definitely 26.2 miles (To be an ultramarathon), and you will need to replenish that energy to be able to continue with somewhat decent performance.
Do an Initial Assesment:
You want to be very honest with yourself about what are the things that actually can work for you for fueling instead of what sounds good to you while not running or things that might settle well during a no-running or training session.
- Start with a list: This list perhaps includes items you have used in the past in shorter events, long events, or previous ultras. It will help to understand the initial options that you have tested before. Any gel, energy drink, gummy, pretzels. Even those things pre-run, like fruit, bread, and bagels. Also, be aware of where you can find those items, if you need to buy them in bulk, are seasonal or just local or homemade items. Sometimes depending on the event’s location, some items might be hard to come by. For example for me, there is a cookie crème sandwich that I love and settles well, but I need to get those in advance, as they are hard to come by if I want to consider those as an option for the event. This list is for pre-event (the day before and the morning of the event), during the event, and even after the event.
- What other options are there that could be considered? New products are always available. New, better versions of old ones and, ultimately, new ones could be added to your approach to fueling. Also, be open-minded to trying new things. Early in training, you can take many risks, make mistakes and try to adjust during those longer runs. The purpose of those is to really know what works and what does not work, during training not at the event. Especially not at mile 68 on a 100-mile event.
- What I know I will not like during, early, or later on: Similar to the things that work, you also need the list of the items that did not work. The ones that you tried during training that are going to be a big NO-NO in an event. For example, for me, it is chocolate. If you want me to really sabotage my event, give me something to eat that has chocolate as an ingredient. That might work for others, but for me, it will put me out of commission very fast. You want to ensure you understand those flavors, ingredients, and food textures, so in the midst of not thinking great (past mile 60), you, your crew or the volunteers do not grab something for you that will not settle well and will cause more problems than relief derailing or compromising the chances of completing your event.
- Create a list of A items, B items, C items, and N items: Now that you have tried some of the items, have been very honest with what could work or not you need to categorize the options for best use.
- A-items are true and tested things and products you know you can use, eat and digest well. The brand, flavors, and types, you carry those or have them at your stations, and your crew is very familiar with which ones are those.
- The B-list is those items that will be your second choice when A items are unavailable or, for some reason, you do not feel like you can take, eat or hold more items from your A list. You have tested them during training runs; they are ok but are not necessarily your premier go-to items. These items will come in very handy when you stop craving items in the A list, so you can/must go to your B list. During longer events, your stomach might not feel 100% due to the weather, effort, exertion, and many other factors. You might crave salty, tart, sweet, or nothing at all. These B items will enable you to expand your choices.
- Items in the C-list are things that you might be willing to take/eat at risk, you might not have been testing these during runs, but in a pinch and in real need of getting something/fuel in, it might help you get over the hill. For example, during one of the 100-mile ultra events I completed a few years back, it was a creamy potato soup. I needed something as other items in A and B lists were not working for me. I tried the creamy potato soup and like the Energizer Bunny, the energy came back allowing me to sustain a decent performance. That one moved, after the event, to my B list. Next time, if I have to, it will be a simple burger.
- N-items are out of the question, do not even think to go there. These can derail your race, event, or goals.
Planning to use this new knowledge:
The answers will help you get ready for the next step, the planning session.
Now, this is my process to prepare an initial plan to tackle ultras, I know it is not going to be perfect, but it will serve as the basis for an initial approach to training,
•Preparing: For me, it is going to the supermarket and buying a few baby food flavors and brands to test. I also decided to go and try a few other new gel brands, including Maurten, Muir, Huma, and GU, in different flavors that were new to me and caffeinated versions too. As well as additional solid food like potato chips, salty pretzels, and, believe it or not, bacon.
- The day before long runs: Have a list of the items you have been able to eat before the long runs (A list) and during events that have not provided any stomach challenges. For shorter runs, you can take a few risks with what you eat and test (new products, Items in B or C list). But for the longer run, try to stick with items that work for your A list, mostly for those initial miles, and then in the later part of the run, introduce new items from the B and C lists. That way, you will minimize the chances of ruining the training run completely.
- Pre Run fuel: Do not forget also, that a similar test should be performed for your pre-run routine. My go-to breakfast items are a single serving of Oatmeal or Cream of Wheat prepared with milk. Sometimes adding Flax seed and Chia seed. I alternate with Almonds or Almond Butter. But I always have my Latte/coffee. For years I have tested other options for the long run with no significant change or distinctive results. You do want to know what works best in advance of your event and try it.
- Post Run fuel: In addition to before and during your long runs and event is to determine what will work best for you to recover. Similar lists should be created to maximize recovery and getting back into training. For me, is a specific protein shake, banana, and a multivitamin. That is mainly my A list. Pizza, bagels, and chips are on that B list, while other solid food, on one occasion chicken and rice. But you bet that Chocolate Milk is on my N list.
Preparing for an ultramarathon is an arduous yet enriching journey. Embracing the process, staying committed to gradual progression, and maintaining a positive mindset are key elements that contribute to success. As runners push their bodies and you figure things out, it is a process of discovery and pushing the limits of what you can do. Your mind will be exhausted at times on your path to accomplishing extraordinary distances; you must minimize the chances of making mistakes and not being prepared. Fueling is just one of those components that, if done correctly, could yield an excellent ultramarathon experience and event. While the initial fueling plan may not be perfect, it serves as a foundation for developing a personalized approach to fueling during ultramarathon training and events. Being open-minded, adaptable, and thorough in testing different options will ultimately lead to finding the most effective fueling strategy for each runner. Remember, an ultramarathon is not just a race; it’s a transformational experience that helps you learn more about yourself, leaving a lasting impact on one’s life.