Fast forward to 2011, I have gained significant knowledge in what fuel works for me and more importantly, I respect the importance of it. Although I am still working on the right mix and will certainly learn more during my next endeavor the Catskill 155 which will take me significantly farther than I have ever gone before, I feel like I have a good handle on it. Up to 100 miles that is.
Hydration is probably number 1 when it comes to fuel and I discussed my thoughts on that in my Tip #19. Nutrition however, I have found to be nearly as tricky, particularly in the longer distances. One wrong move and you can be puking all over yourself or better yet on the person next to you. Or perhaps slowed to a crawl with severe cramps and so on.
Here is my general race plan when it comes to fuel, always subject to change on the fly of course. Consume approximately 300-350 calories per hour and try to keep it in liquid form. I will grab the occasional orange slice, banana or potato at an aid station but otherwise I mix perpetuem and gels. I rotate every hour as follow.
- One serving orange vanilla perpetuem and one vanilla hammer gel mixed with 20 ounces of water (360 calories).
- Three servings of hammer gel (usually huckleberry) mixed with 20 ounces of water (270 calories). Every now and then I will only mix in 2 gels and eat an espresso for a little caffeine and to have something a little more solid if I feel hungry.