openrun/RaceLogistics.md

Race Logistics — fueling reference & plans

Reference doc: nutrition science, product cheat-sheet, race plans, watch setup. Personal findings/cues stay in 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! — 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 · CHO & GI problems in ultra-trail review · Cadence ultramarathon guide · Precision Hydration ultra fueling · Tailwind nutrition · Hammer Gel · Endurolytes Extreme · FR255 alerts manual