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Brushing the dust off...
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 2017-06-12 11:37 PM |
Extreme Veteran  421  Central Connecticut |  Subject: Brushing the dust off...Hey all! So, I'm back! I had a decent run back in the day (pre-kids), 2x Ironman, a bunch of 24hr mountain bike races, etc. But then had twins in 2012, and my personal life took a back seat. In the past, I was so anal on every detail of the race, including nutrition. So here's why I'm reaching out. I signed up for an Ultra marathon. 33.4 mile trail race in the hilliest part of CT. And I can't remember a thing about caloric and salt intake. I'm a 6'1" 195 pound 44 year old male. Can someone (without blasting me) remind me of the basics? Salt, calories, and hydration per hour, etc. I think once the ball starts to roll, I'll start to recall all the data I was so anal about in the ole days. Thanks in advance all. I seriously didn't hesitate to ask for help, as I was pretty active on this forum back from 2006 to 2012. Hoping my good karma pays me back. -Steve Edited by enduropro 2017-06-12 11:42 PM |
| 2017-06-13 9:14 AM in reply to: enduropro |
Champion 7547    Albuquerque, New Mexico Bronze member | Subject: RE: Brushing the dust off... A little dusty myself... What are your goals for the ultra? In my experience, ultra's tend to provide plenty of calorie options (I've referred to them as outdoor buffets). You can probably target 300 cal/hr as a starting point. Ultra efforts are often Z1/Z2 so you can consume a bit more than higher effort races. Salt intake should be a combination of sodium and potassium. Amounts will depend on weather, effort, and your sweat rate. I got most of my electrolytes from the food rather than sports drink. Hydration will also be based on weather, effort, and your own preferences. I usually stuck with water or alternated Heed and water. My ultra's were typically cool (early spring, late fall, or winter). |
| 2017-06-13 11:00 PM in reply to: McFuzz |
Extreme Veteran 421 Central Connecticut | Subject: RE: Brushing the dust off... Thanks for the reply. My goal is to finish, and mostly run (not walk). Your advice is helpful. It's likely going to be a hot day. August 5th in New England. I'm expecting high 80s, and ridiculous humidity. I recall using salt pills back in the day. Can't believe the details are wiped from my brain and replaced with every Disney movie song imaginable. You've kicked up a couple points that I'll dig into. Much appreciated. |
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