This post had 40 likes in 2012 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. The las couple of years 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……

In 2015 I’ve been doing a lot of training without gels and using cheap no name brand muesli bars instead. Lately I’ve added Hammer Perpetuem powder and I think this works well for me. I may carry a flask of home made gel for a quick burst of energy but won’t be relying on these for race nutrition. Basically ALL of the nutrition plan is new for this year because I’m relying more on less sugary foods, but changes in strategy are highlighted at the bottom with the words 2015 update

2016 update– I’m not in the best condition for a quick time this year so I will be concentrating on race craft but trying not to destroy my body, so I can get back into training quickly and get ready for whatever is next.

What is Provided at Checkpoints?

Endura sports drink (pre mixed)
Water to fill bladders
Fruit
Lollies
Bread/buns (Not at CP1)
Chips (Not at CP1)
Hot water/ tea/ coffee (Not at CP1)
Instant noodles (Not at CP1 or CP2)
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- 10.5km
Drink 600ml sports drink at the start, discard bottle
At CP1- Drink 500ml Endura at checkpoint, fill 2x bottles when leaving.
Pick up 2x mandarin to eat while waiting at Tarro’s Ladders
I will have a couple of things to eat in my pack but not much. I will have 1 bottle empty but full of Perpetuem powder, and add water at CP1. The other font mounted bottle will have 600ml of Nuun electrolyte.
*Don’t need to carry much water on this section as much of it is on road and the section is short.

To Eat While Running Checkpoint 1 to Checkpoint 2- 20.5km, total 31km
A few sips of Perpetuem
2x Salt tablet
2x muesli bar

At CP2
Drink 500ml Endura at checkpoint,
Check bottles/ fill with Endura

To Eat While Running Checkpoint 2 to Checkpoint 3- 15km, total 46km
Eat a Growling Dog bar while exiting CP2 before the climb up Ironpot Ridge
*these things are too hard to eat while running- I will be looking for another snack that has some protein and maybe amino acids before this climb
2x Muesli bars
Sip Perpetuem
1-2 salt tablets

At CP3
Drink 500ml Endura
Check bottles/ fill with Endura- don’t fill up too much- only 11km to CP4!
Gel flask from drop bag?
Perpetuem bottle from drop bag
600ml coke from drop bag
HPLC bar from drop bag

To Eat While Running Checkpoint 3 to Checkpoint 4- 11km, total 57km
1x muesli bar
1x Fruit from CP
Sip Perpetuem
1-2x Salt tablet
Important- must eat at bottom and part way up Nellie’s Glen! See explanation below

At CP4
drink 500ml Endura
Check bottles/ fill with Endura <<21km to next checkpoint
Perpetual from drop bag
600ml Coke from drop bag
HPLC bar from drop bag
Eat a cup noodle while getting gear

To Eat While Running Checkpoint 4 to Checkpoint 5- 21km, total 78km
2x Muesli bars?
Sip Perpetuem
1x HPLC bar
1-2x Salt tablet

At CP5
drink 500ml Endura
Check bottles/ fill with Endura <<22km to Finish!
Perpetuem bottle from drop bag
600ml Coke from drop bag
HPLC bar from drop bag

To Eat While Running Checkpoint 5 to Finish- 22km, total 100km
2x Muesli bars
Sip Perpetuem
1x HPLC bar
1-2x Salt tablet

At the Finish
Need to make sure you eat something or you’ll be ridiculously hungry when you get back to your hotel room! I choose beer and pies, you can have kale chips if you want.

 Contents of Checkpoint Bags

This means I’ll need to carry from the start of the race to checkpoint 3-
1x flask of gel
4-6 Muesli bars
Loads of salt tablets

And I’ll need to pack the following

Checkpoint 3 bag
1 flask Gels
Muesli bars
Perpetuem in a bottle
HPLC bar
600ml Coke

Checkpoint 4 bag
1 flask Gels
Muesli bars
Perpetuem in a bottle
HPLC bar
600ml Coke
Proper headlights (will be carrying low weight versions during the day)
Clothing for night time- Fleece as per rules
Leave sunglasses in bag here
Pick up sunglasses with clear lenses for night running

extra mandatory gear if required

Checkpoint 5 bag
1 flask Gels
Muesli bars
Perpetuem in a bottle
HPLC bar
600ml Coke

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 along Federal Pass are because these have been where I’ve had low points, and more food usually helps. Unfortunately I’ve given up on Perpetuem solids, I just can’t eat them- they stick to my teeth!

I’m going to do this race without a bladder in my pack. I will carry 2x 600ml bottles on my front and 2x  500ml Salomon soft bottles in my pack. This will give me the required 2l of fluid carrying capacity.
Gu Chomps- I also like the Cliff Shot Blocks, particularly the Margarita flavour, but really- these things can be easily and CHEAPLY substituted with bags of lollies from a supermarket. Sure they have electrolytes etc, but just shove a handful of lollies in your face and a salt tablet. Sorted. (2015 update– I’m substituting more ‘normal food’ in the form of muesli bars)
Fruit- they often provide watermelon, mandarins etc and sometimes I prefer these even though bananas are probably better race food.
Cliff Bars- These were a sponsor in 2014 but no longer….
Nellies Glen- I have found over 4x doing this race that I don’t have a major crash if I eat at Nellie’s Glen once when entering the single track (this goes for about1500m) and again part way up the stairs. There are about 511 stairs, so count them off in lots of 100. Each 100 stairs is about 20% of the distance. This makes it easier mentally. Forgot your count? Who cares? Just go again from a logical number. You’re trying to keep your mind off the task, not really counting stairs anyway! Same goes for Golden Stairs (xx stairs?)and Furber stairs (933 stairs if you only count up, 976 if you count down stairs as well) at the end.
CP4-5- This section will take a long time, must make sure to take enough fluids and food.
CP5-Finish- this section is even longer, but there is an emergency water stop at 91km, so don’t worry too much about fluids. Remember to DUMP YOUR WATER at the bottom of the Furber steps up to the finish- NOT on the trail. You don’t want to be carrying much up those final 933 steps!

Real food- I had some macaroni & cheese at CP3 in 2012, and to be honest that was a bit heavy, or maybe I just ate too much of it. In 2013 I did the same and ate less, but it was still too heavy on my stomach. Another suggestion has been potato salad- yum! This has some decent carbs and is easy to get down because of the mayonnaise- don’t skimp on the mayo! But what I really like is boiled eggs- I will probably boil, shell, then freeze a couple of these in a container full of water so they aren’t full of salmonella when I get to them at CP3. These were quite good in 2014 but too hard to keep fresh. 2015 update– I won’t be making eggs or potato salad this year, I’ll be getting protein from other sources so I’ll just see what is available at the CP if I’m hungry.

In 2013 I went a bit crazy and spent 2 weeks shopping for treats to put in my drop bags. This is not necessary and will cost you time because you can’t decide what to eat. Just put one or two things in there- you may not eat them but it will make you happy knowing they are there. Run for treats!