# Race Logistics — fueling reference & plans

Reference doc: nutrition science, product cheat-sheet, race plans, watch
setup. Personal findings/cues stay in [NatesNotes.md](NatesNotes.md).

## Carb science in five bullets

- The gut absorbs glucose and fructose through **separate transporters**:
  SGLT1 (glucose) saturates around **~60 g/h**; GLUT5 (fructose) adds another
  **~30–50 g/h** on top. That's the entire reason dual-source fueling exists.
- Maltodextrin and dextrose are pure glucose for this purpose; **sucrose is
  half glucose, half fructose**.
- Targets by effort: >2.5 h → **60–90 g/h**; the current elite trend is
  **90–120 g/h at ~1:0.8 glucose:fructose** (Maurten/SiS Beta/Nduranz-style
  products) — measurably less fatigue in trail-marathon studies, but only
  with a **trained gut**. Build in long runs, never debut on race day.
- Hydration **450–750 ml/h** (up to ~1 L/h hot). Sodium **~500–700 mg/h**
  typical; true range is individual (200–1,500). Most "gel" GI distress is
  actually dehydration/sodium imbalance concentrating sugars in the gut.
- Pre-race: 100–150 g familiar carbs 2.5–3 h out. Start fueling at min 25–30.
  Post: 80–100 g carbs + protein within the hour.

## Product reference (what's in the cabinet)

| Product | Per unit | Carb sources | ~glu:fru |
| --- | --- | --- | --- |
| Tailwind Endurance Fuel | 25 g carb, ~310 mg sodium / scoop | dextrose + cane sugar (sucrose) | ~3–4 : 1 |
| Hammer Gel | ~21–25 g carb / serving | ~80% maltodextrin + ~20% fructose | ~4 : 1 |
| Endurolytes Extreme | ~300 mg salt ≈ **~120 mg sodium**, 75 mg K / cap | — | — |

Both fuels are **glucose-dominant**. Stacked at ~78 g/h that's ~60–63 g/h
glucose — right at the SGLT1 ceiling, fine. Pushing this stack to 90+ g/h
overloads the glucose pathway (GI risk) because the fructose share is too
small; going higher means *more Tailwind relative to gels* or a 1:0.8
product for the 50K/50M.

## Fructose sources (for raising the ratio past ~85 g/h)

- **1:0.8 products**: Maurten 320, SiS Beta Fuel, Nduranz, Precision Fuel.
- **Cheap**: table sugar (sucrose = 50% fructose) in a bottle; DIY
  maltodextrin + crystalline fructose at ~1:0.8 + pinch of salt.
- **Real food / aid station**: honey (~40% fru), maple syrup, gummy candy,
  flat Coke (~55% fru), dates/raisins/figs (test fiber tolerance), bananas.
- **Avoid as primary**: agave (~85% fructose), apple juice — fructose solo
  absorbs slower and causes its own GI trouble; it only works as the co-fuel.

## 30K prep timeline — gun at 09:00, 2026-06-13

**Tonight (Jun 12)**
- Mix the bladder: 6 scoops Tailwind in 2 L, into the fridge.
- Lay out kit: vest, bladder, 8 gels + 2 spare, ~10 Mamba chews, 4 E-lyte
  caps, baggie of 2 spare scoops; shoes, socks, watch, HR strap, hat.
- Charge the watch + phone. Set the **0:15 recurring Run alert** now.
- Check weather → decide hot-day salt (1 cap/h from hr 2) vs hold.
- Dinner: familiar carb-forward meal, go easy on fiber/fat/alcohol.
- Set alarms (see below). Sleep target lights-out ~21:30.

**Race morning**
| Time | Do |
| --- | --- |
| 06:00 | Wake. Coffee if habitual. |
| 06:00–06:15 | **Breakfast: 120–150 g familiar carbs** (e.g. bagel + banana + honey/juice). 3 h pre-gun = time to digest + a bathroom window. |
| ~07:00 | Bathroom #1. Dress, sunscreen, body-glide. |
| 07:15 | Leave for venue (adjust to travel time — arrive by 08:00). |
| 08:00 | Pick up bib if needed. Bladder in vest, gels/chews/caps in pockets. |
| 08:00–08:45 | **Sip ~500 ml** (water or light Tailwind). Bathroom #2. |
| 08:30 | Easy 8–10 min warm-up jog + strides; settle cadence toward 170. |
| 08:45 | Stop drinking large volumes (avoid a sloshing start). |
| 08:50 | **1 gel.** Final bathroom if the line allows. |
| 08:55 | Corral. Start the watch GPS so it has a lock. |
| 09:00 | **Gun.** First fuel buzz: eat at min 25–30, not before. |

**Alarms to set tonight:** 06:00 wake · 07:10 "leave" · 08:45 "first gel".

## 30K plan — 2026-06-13 (assumes ~4 h)

Targets: **75–80 g carb/h · 500–750 ml fluid/h · ~500–700 mg sodium/h**

- **Bladder: 6 scoops Tailwind in 2 L** → 150 g carb, ~1,860 mg sodium.
  ~500 ml/h = 37 g carb + 465 mg sodium per hour; lasts exactly 4 h.
- **Every 15-min watch buzz = eat + sip**:
  **:00 gel · :15 Mamba chew · :30 gel · :45 Mamba chew** —
  40 g (gels) + ~7.5 g (2 chews @ ~3.7 g) + 37 g (Tailwind) ≈ **85 g/h**.
  Mamba chews (glucose syrup + sugar + fruit juice, trace fat) double as the
  stomach-settler — proven in training.
- Stomach turns → **drop the :30 gel, keep the chews** (≈65 g/h floor).
  Never go to zero carbs. Don't add a 3rd gel on top of this — the glucose
  pathway is already at its ~60 g/h ceiling.
- **Endurolytes**: carry 4; 1/h from hour 2 only if hot / salty sweater /
  cramp twinges. Tailwind covers baseline sodium.
- **Carry**: 8 gels + 2 spare · ~10 Mamba chews · mixed bladder · 4 caps ·
  2 spare scoops in a baggie for refill points.
- **Pre**: 120–150 g carbs 2.5–3 h before · ~500 ml in the last hour ·
  1 gel 10 min pre-gun.

## FR255 fueling reminders

Native (race-day choice): Run profile → hold **UP** → Run Settings → Alerts
→ Add New → **Time → Recurring → 0:15**. Mapping: every buzz = sip ·
every 2nd (:30s) = gel · every 4th (hourly) = salt check.
Connect IQ alternative for labeled eat/drink intervals:
[Eat! Drink! Reminder!](https://apps.garmin.com/en-US/apps/7449127c-65ba-470b-954c-3a5fa93376c3)
— test on a training run first; costs a data-field slot.

## Before the 50K (2026-07-25)

- Gut-train toward 90 g/h on long runs (raise Tailwind share, or trial a
  1:0.8 glucose:fructose fuel).
- Re-derive sodium needs from how the 30K went (cramps? salt crust? nausea?).
- Log the 30K outcome below.

## Race log

- **2026-06-13 30K** — (fill in: finish time, what was consumed, GI notes,
  cramps, what to change)

## Sources

[120 vs 90 vs 60 g/h trail marathon](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400827/) ·
[CHO & GI problems in ultra-trail review](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8197833/) ·
[Cadence ultramarathon guide](https://us.usecadence.com/blogs/science/ultramarathon-nutrition-guide) ·
[Precision Hydration ultra fueling](https://www.precisionhydration.com/performance-advice/nutrition/preparing-fueling-nutrition-plan-for-ultra-racing/) ·
[Tailwind nutrition](https://tailwindnutrition.com/pages/nutrition) ·
[Hammer Gel](https://hammernutrition.com/products/hammer-gel) ·
[Endurolytes Extreme](https://hammernutrition.com/products/endurolytes-extreme) ·
[FR255 alerts manual](https://www8.garmin.com/manuals/webhelp/GUID-676967A0-1B23-4384-9BC9-76F3D643F1C8/EN-US/GUID-E9B4413D-28EB-4054-8622-5CCD3F4571D2.html)