99 lines
5.2 KiB
Markdown
99 lines
5.2 KiB
Markdown
# Race Logistics — fueling reference & plans
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Reference doc: nutrition science, product cheat-sheet, race plans, watch
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setup. Personal findings/cues stay in [NatesNotes.md](NatesNotes.md).
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## Carb science in five bullets
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- The gut absorbs glucose and fructose through **separate transporters**:
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SGLT1 (glucose) saturates around **~60 g/h**; GLUT5 (fructose) adds another
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**~30–50 g/h** on top. That's the entire reason dual-source fueling exists.
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- Maltodextrin and dextrose are pure glucose for this purpose; **sucrose is
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half glucose, half fructose**.
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- Targets by effort: >2.5 h → **60–90 g/h**; the current elite trend is
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**90–120 g/h at ~1:0.8 glucose:fructose** (Maurten/SiS Beta/Nduranz-style
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products) — measurably less fatigue in trail-marathon studies, but only
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with a **trained gut**. Build in long runs, never debut on race day.
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- Hydration **450–750 ml/h** (up to ~1 L/h hot). Sodium **~500–700 mg/h**
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typical; true range is individual (200–1,500). Most "gel" GI distress is
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actually dehydration/sodium imbalance concentrating sugars in the gut.
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- Pre-race: 100–150 g familiar carbs 2.5–3 h out. Start fueling at min 25–30.
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Post: 80–100 g carbs + protein within the hour.
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## Product reference (what's in the cabinet)
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| Product | Per unit | Carb sources | ~glu:fru |
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| --- | --- | --- | --- |
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| Tailwind Endurance Fuel | 25 g carb, ~310 mg sodium / scoop | dextrose + cane sugar (sucrose) | ~3–4 : 1 |
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| Hammer Gel | ~21–25 g carb / serving | ~80% maltodextrin + ~20% fructose | ~4 : 1 |
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| Endurolytes Extreme | ~300 mg salt ≈ **~120 mg sodium**, 75 mg K / cap | — | — |
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Both fuels are **glucose-dominant**. Stacked at ~78 g/h that's ~60–63 g/h
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glucose — right at the SGLT1 ceiling, fine. Pushing this stack to 90+ g/h
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overloads the glucose pathway (GI risk) because the fructose share is too
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small; going higher means *more Tailwind relative to gels* or a 1:0.8
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product for the 50K/50M.
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## Fructose sources (for raising the ratio past ~85 g/h)
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- **1:0.8 products**: Maurten 320, SiS Beta Fuel, Nduranz, Precision Fuel.
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- **Cheap**: table sugar (sucrose = 50% fructose) in a bottle; DIY
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maltodextrin + crystalline fructose at ~1:0.8 + pinch of salt.
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- **Real food / aid station**: honey (~40% fru), maple syrup, gummy candy,
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flat Coke (~55% fru), dates/raisins/figs (test fiber tolerance), bananas.
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- **Avoid as primary**: agave (~85% fructose), apple juice — fructose solo
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absorbs slower and causes its own GI trouble; it only works as the co-fuel.
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## 30K plan — 2026-06-13 (assumes ~4 h)
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Targets: **75–80 g carb/h · 500–750 ml fluid/h · ~500–700 mg sodium/h**
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- **Bladder: 6 scoops Tailwind in 2 L** → 150 g carb, ~1,860 mg sodium.
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~500 ml/h = 37 g carb + 465 mg sodium per hour; lasts exactly 4 h.
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- **Every 15-min watch buzz = eat + sip**:
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**:00 gel · :15 Mamba chew · :30 gel · :45 Mamba chew** —
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40 g (gels) + ~7.5 g (2 chews @ ~3.7 g) + 37 g (Tailwind) ≈ **85 g/h**.
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Mamba chews (glucose syrup + sugar + fruit juice, trace fat) double as the
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stomach-settler — proven in training.
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- Stomach turns → **drop the :30 gel, keep the chews** (≈65 g/h floor).
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Never go to zero carbs. Don't add a 3rd gel on top of this — the glucose
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pathway is already at its ~60 g/h ceiling.
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- **Endurolytes**: carry 4; 1/h from hour 2 only if hot / salty sweater /
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cramp twinges. Tailwind covers baseline sodium.
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- **Carry**: 8 gels + 2 spare · ~10 Mamba chews · mixed bladder · 4 caps ·
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2 spare scoops in a baggie for refill points.
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- **Pre**: 120–150 g carbs 2.5–3 h before · ~500 ml in the last hour ·
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1 gel 10 min pre-gun.
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## FR255 fueling reminders
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Native (race-day choice): Run profile → hold **UP** → Run Settings → Alerts
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→ Add New → **Time → Recurring → 0:15**. Mapping: every buzz = sip ·
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every 2nd (:30s) = gel · every 4th (hourly) = salt check.
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Connect IQ alternative for labeled eat/drink intervals:
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[Eat! Drink! Reminder!](https://apps.garmin.com/en-US/apps/7449127c-65ba-470b-954c-3a5fa93376c3)
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— test on a training run first; costs a data-field slot.
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## Before the 50K (2026-07-25)
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- Gut-train toward 90 g/h on long runs (raise Tailwind share, or trial a
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1:0.8 glucose:fructose fuel).
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- Re-derive sodium needs from how the 30K went (cramps? salt crust? nausea?).
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- Log the 30K outcome below.
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## Race log
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- **2026-06-13 30K** — (fill in: finish time, what was consumed, GI notes,
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cramps, what to change)
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## Sources
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[120 vs 90 vs 60 g/h trail marathon](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400827/) ·
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[CHO & GI problems in ultra-trail review](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8197833/) ·
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[Cadence ultramarathon guide](https://us.usecadence.com/blogs/science/ultramarathon-nutrition-guide) ·
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[Precision Hydration ultra fueling](https://www.precisionhydration.com/performance-advice/nutrition/preparing-fueling-nutrition-plan-for-ultra-racing/) ·
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[Tailwind nutrition](https://tailwindnutrition.com/pages/nutrition) ·
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[Hammer Gel](https://hammernutrition.com/products/hammer-gel) ·
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[Endurolytes Extreme](https://hammernutrition.com/products/endurolytes-extreme) ·
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[FR255 alerts manual](https://www8.garmin.com/manuals/webhelp/GUID-676967A0-1B23-4384-9BC9-76F3D643F1C8/EN-US/GUID-E9B4413D-28EB-4054-8622-5CCD3F4571D2.html)
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