The Backyard Ultra World Satellite Championships were held over the weekend, with the Flying Kiwis team, crew and supporters based at (and sometimes in) the Otematata Best Dam Pub. They ran the flat, scenic course(s - there was a day loop and a night course) until early Wednesday morning when Sam Harvey took the win at 73 laps, extending the NZ record by 21 laps and securing NZ's 6th position among the 63 competing countries.
From my front row position beside the start/finish corral it was a great opportunity to observe the different nutrition plans of the 15 legends representing NZ. There's no "one size fits all", but definitely there are common themes and universal rules that we can all learn and implement. Read on, take note, and try these out during your next race or simulation!
Liquid calories overnight
Because of circadian rhythms, it is more difficult to digest real food overnight; however, you still need to keep the calories going in for energy. Utilising more liquid options overnight like sports drink mixes and gels will provide fuel to your working muscles without asking too much of your digestive system.
Liquid calories and cold fluids in the heat of the day
When it's hot, blood is directed to the skin and away from the stomach and water and sodium losses through sweat are increased. Liquid calories and cold foods and drinks are you friend in the heat of the day to keep cool, hydrated and fuelled.
Manage heartburn and reflux early
The earlier you get on top of this, the less you risk going into an energy deficit and causing damage to your oesophagus. Use an antacid as soon as symptoms start.
Use caffeine and sugar to improve mood
Caffeine acts as a stimulant and sugar releases dopamine in the brain, so the combination of both of these can give you a mood boost if you begin to question your life choices.
Keep the effort as low as possible
Eating all day and night is a big ask for your digestive system, so keep the jiggling to a minimum by running slowly and doing plenty of walking. Keeping the effort as low as possible will maximise blood supply to your digestive system instead of stealing it for your muscles too, which will help to optimise digestion during the race.
Separate electrolytes from calories and caffeine
Having options to keep these separate from one another is a good idea in case of gastrointestinal (GI) issues. Combined options like sports drink mixes and gels are handy, but if you start to experience reflux or GI issues then being able to separate sodium from sugar and caffeine for trouble-shooting and management is super handy.
Have different sugar types
Not all carbs are created equally, and the molecular structure makes a difference to how they are broken down and absorbed. Having different forms of carbohydrates like glucose, dextrose, sucrose, fructose, maltodextrin, isomaltose, cyclic dextrin, and starch mean that you can avoid or manage GI upsets.
One of my other main takeaways was that it's impossible to know how your body is going to respond when you are running longer than you've ever run before, so while it's critical to have a plan, you also need to have plans B, C and D sorted and be prepared to adapt the plan as you go. The process of dialling your nutrition isn't a straight line, but understanding the science behind it and practicing different nutrition strategies is the key to success!
Comments