thanks Gordo for your input! Indeed gels only could be an idea, seriously considering as an alternative to “half a clif”. What do you mean with the second question, walking breaks maybe?
Gordo has said everything and with more eloquence and thoroughness: just wanted to bring some info that I learned from my cycling coach: I now use Sugar water (g/hours change depending on intensity, 60g/hr for Z2 up to 90g/hour for more serious efforts). I try to sip every few minutes a bit of sugar water and that keeps the glucose/fructose pathways 'engaged' but not overwhelmed. It also helps from a neurological point of view because even feeling sugar in the mouth makes the brain relax because food is coming. Don't have links to science here, quoting from memory from my coach podcast: https://open.spotify.com/show/4uyIuJZ6M4V7wjZCEv06BA
I know that cycling and ultra-running are very different sports but i think there's some gains to be had here also in your case, that's all.
grazie Davide! good strategy, Daniel does the same I believe. On my end, I find this difficult because I get to hate the taste after 3-4 hours, and then I can't take in anything anymore (especially if it's warm / hot). It happened last year during the race and since then I decided to separate my water intake and my food intake. I would have some issues also practically speaking to keep doing this for the entire race (refilling, adding sugar, etc.), but otherwise I do agree that it could be a great strategy. I'll have to think about this and see what I can try next, gels only or some alternative.
Regarding your comment on your HR strap, have you tried a replacement strap? My straps typically need changing every 6 months (typical 12 hours weekly use), that's when I start to see inconsistent data. I have used the same Polar H10 for three years or so, the best replacement straps are the Polar Pro straps.
hello Darren, thank you, I think it has to do in part with "the season" and my sweat rate, I have these problems always when it gets to this time of the year and I sweat more, plus the hydration pack doesn't help, and the hills don't help either (downhill there is more movement and I see both the strap and the watch lock into cadence more).
I used to have similar issues with the bars/gels combo during ultras. Using more liquid calories helped quite a lot. It's maybe worth trying it (either something like Maurten 320 powder or, recently, I started mixing my own with pure maltodextrin, fructose, and electrolytes mix). Anyway, good luck with the race, Marco!
May 5, 2023·edited May 5, 2023Liked by Marco Altini
Yeah, no problem. It makes sense, especially during the hot and/or humid weather. In those conditions, I really don’t have an appetite, but because of the liquid calories, I can still put energy in, and I am also on top of my hydration, thanks to that.
Have you tried fully liquid nutrition?
I would not have an athlete with your profile race with solids or gels.
The uphill start for the ultra... Do you have a strategy for dropping HR down so the body continues to process liquid calories?
thanks Gordo for your input! Indeed gels only could be an idea, seriously considering as an alternative to “half a clif”. What do you mean with the second question, walking breaks maybe?
I'd do the gastric mixing before ingestion. Make things as easy as possible for your gut.
Only liquid, in a hydration pack, carbohydrate only, no fiber. An American product is called "Carbo Pro" another is Hammer HEED
Sip it as you jog very easy to the top of the first climb. Insert powerwalking to drop HR and ensure you continue to process liquids
Then a monster drink at the top of the first climb - low HR for the first long descent
Repeat the process for the second climb. Another monster drink at the top.
That long downhill to the finish will give you a long time to catch people, if your legs are functional
Prioritize the finish, ignore the time
Consider an even lower cap for the climbs
Your marathon training will give you easy speed in the 2nd half descents, key is to have energy and hydration to avoid meltdown
Simulate the hydration strategy and figure out how easy you need to go for the gut to continue to work.
You've got the fitness, durability and mental toughness to do this. Key is hydration and figuring out HR caps
Have you done pre/post weighing to understand sweat rate? I haven't seen any posts on that but I haven't read everything
thank you so much Gordo, really appreciate the help
(very heavy sweater here, clothes are completely white with salt as well - I do take sodium pills since this past year)
Gordo has said everything and with more eloquence and thoroughness: just wanted to bring some info that I learned from my cycling coach: I now use Sugar water (g/hours change depending on intensity, 60g/hr for Z2 up to 90g/hour for more serious efforts). I try to sip every few minutes a bit of sugar water and that keeps the glucose/fructose pathways 'engaged' but not overwhelmed. It also helps from a neurological point of view because even feeling sugar in the mouth makes the brain relax because food is coming. Don't have links to science here, quoting from memory from my coach podcast: https://open.spotify.com/show/4uyIuJZ6M4V7wjZCEv06BA
I know that cycling and ultra-running are very different sports but i think there's some gains to be had here also in your case, that's all.
grazie Davide! good strategy, Daniel does the same I believe. On my end, I find this difficult because I get to hate the taste after 3-4 hours, and then I can't take in anything anymore (especially if it's warm / hot). It happened last year during the race and since then I decided to separate my water intake and my food intake. I would have some issues also practically speaking to keep doing this for the entire race (refilling, adding sugar, etc.), but otherwise I do agree that it could be a great strategy. I'll have to think about this and see what I can try next, gels only or some alternative.
Regarding your comment on your HR strap, have you tried a replacement strap? My straps typically need changing every 6 months (typical 12 hours weekly use), that's when I start to see inconsistent data. I have used the same Polar H10 for three years or so, the best replacement straps are the Polar Pro straps.
hello Darren, thank you, I think it has to do in part with "the season" and my sweat rate, I have these problems always when it gets to this time of the year and I sweat more, plus the hydration pack doesn't help, and the hills don't help either (downhill there is more movement and I see both the strap and the watch lock into cadence more).
I used to have similar issues with the bars/gels combo during ultras. Using more liquid calories helped quite a lot. It's maybe worth trying it (either something like Maurten 320 powder or, recently, I started mixing my own with pure maltodextrin, fructose, and electrolytes mix). Anyway, good luck with the race, Marco!
thanks a lot Martin, definitely sounds like something I should try!
Yeah, no problem. It makes sense, especially during the hot and/or humid weather. In those conditions, I really don’t have an appetite, but because of the liquid calories, I can still put energy in, and I am also on top of my hydration, thanks to that.