North Face 100 Nutrition Plan & Drop Bags 2013

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This post had 40 likes last year so I think it’s worthwhile updating with what worked and what didn’t. As you can see, it’s an eating competition with a bit of running thrown in. This year I’ve been making my own gels, so where I write ‘flask of gel’ I actually mean apx 4x commercial gels, because each flask holds about 4. I’ll probably carry a few commercial gels as well, this will help fight flavour fatigue. Let’s go……

If anyone knows of an easy way to carry and eat chia seeds, please let me know, I’ll add them back in for Start to CP1 and CP3. Maybe I’ll need more flasks to carry them. Also, this is a work in progress and could change, so check back if interested…..

Provided at Checkpoints

Endura sports drink (pre mixed)
Water to fill bladders
Fruit
Bread/buns
Gels are available at some checkpoints, but you can’t depend on them, and if you do, you might have to take grape flavour, which is quite vile tasting. Other items I will have to carry.

Running Start to Checkpoint 1
Drink 600ml sports drink at the start, discard bottle
1x Banana
2x Gel
At CP1- Drink 500ml Endura at checkpoint, take another 500ml with me when leaving.
Chia seeds
Do not fill bladder at CP1

Running Checkpoint 1 to Checkpoint 2
2x Gel
1x packet Gu chomps
1x Salt tablet

At CP2
Drink 500ml Endura at checkpoint, take 500ml with me plus 1x Growling Dog bar. Take a piece of fruit to eat while waiting at Tarro’s ladder
Fill up bladder

Running Checkpoint 2 to Checkpoint 3
3x Gel
1x packet Gu chomps

At CP3
Eat Macaroni and cheese 2-300g. Chia seeds, drink 500ml Endura, take 500ml with me when leaving plus 2 boiled eggs and possibly a banana
Check bladder, don’t fill up too much- only 11km to CP4!

Running Checkpoint 3 to Checkpoint 4
2x Gels
1x Banana
1x Gu chomps
1x Salt tablet
Important- must eat at bottom and part way up Nellie’s Glen!

At CP4
drink 500ml Endura, fill bottle to take with me
check bladder, fill up to 1.5l!  <<25km to next checkpoint
Take a cup noodle with me, drink Coca cola from drop bag

Running Checkpoint 4 to Checkpoint 5
Important- eat 1-3 gels going up Kedumba!
4x Gels
1x Gu chomps
1x Growling Dog bar
1x Salt tablet

At CP5
check to make sure you aren’t carrying too much water. Drink 500ml Endura, take a 500ml bottle with me. Eat a piece of fruit if you can. Piss off and finish the race.

At the Finish
Need to make sure you eat something or you’ll be ridiculously hungry when you get back to your hotel room!

 Contents of Checkpoint Bags

This means I’ll need to carry from the start of the race to checkpoint 3-
8x Gel (2 flasks)
3x Gu Chomps (1 spare)
small flask with chia seeds
1x banana

And I’ll need to pack the following

Checkpoint 3 bag
3x Gels (1 flask)
Macaroni Cheese
Chia seeds
2x boiled eggs (peeled, in a sandwich bag)
Banana
Gu Chomps

Checkpoint 4 bag
4x Gels (1 flask)
Gu Chomps
Growling Dog bar
Chips
Proper headlights (will be carrying low weight versions during the day)
Clothing for night time
Leave sunglasses in bag here
Pick up sunglasses with clear lenses for night running

extra mandatory gear if required

Checkpoint 5 bag
Lemonade/ Coke
Gels (1 flask)
Gu Chomps
Chips

Discussion
Where it says ‘Drink 500ml Endura’ that is about 3x 150ml cups. I can usually drink that much at once without bad effects, you may find otherwise. The instructions to eat more up Nellie’s and Kedumba are because these have been where I’ve had low points, and more food usually helps. The Growling Dog bars are hard to eat, and need to be cut into squares and put into a sandwich bag in prep. I probably can’t eat that many bananas, but not a bad idea to have them available.