{"id":1296,"date":"2014-05-12T17:23:01","date_gmt":"2014-05-12T06:23:01","guid":{"rendered":"http:\/\/run.dj\/?p=1296"},"modified":"2014-05-12T17:29:15","modified_gmt":"2014-05-12T06:29:15","slug":"north-face-100-nutrition-plan-drop-bags-2014","status":"publish","type":"post","link":"https:\/\/run.dj\/?p=1296","title":{"rendered":"North Face 100 Nutrition Plan & Drop Bags 2014"},"content":{"rendered":"

This post had 40 likes in 2012\u00a0so 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<\/a>, 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……<\/p>\n

Provided at Checkpoints<\/h1>\n

Endura sports drink (pre mixed)
\nWater to fill bladders
\nFruit
\nBread\/buns (Not at CP1)
\nLollies
\nCliff Bars- New sponsor for 2014
\nGels 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.<\/p>\n

Running Start to Checkpoint 1- 10.5km
\n<\/span>Drink 600ml sports drink at the start, discard bottle
\n1x Banana
\n<\/span>1x Gel
\nAt CP1- Drink 500ml Endura at checkpoint,\u00a0fill 2x 750ml bottles when leaving.
\nPick up 2x mandarin to eat while waiting at Tarro’s Ladders
\n*May carry little or no water on this section as much of it is on road and the section is short.<\/p>\n

To Eat While Running Checkpoint 1 to\u00a0Checkpoint 2- 20.5km, total 31km
\n<\/span>2x Gel
\n1x packet Gu chomps
\n2x Salt tablet
\n1x Perpetuem solid<\/p>\n

At CP2<\/span>
\nDrink 500ml Endura at checkpoint,
\nCheck bottles\/ fill with Endura<\/p>\n

To Eat While Running Checkpoint 2 to\u00a0Checkpoint 3- 15km, total 46km<\/span>
\nEat a Growling Dog bar while exiting CP2 before the climb up Ironpot Ridge
\n3x Gel
\n1x packet Gu chomps
\n1x Perpetuem solid
\n1-2 salt tablets<\/p>\n

At CP3<\/span>
\nDrink 500ml Endura
\nCheck bottles\/ fill with Endura-\u00a0don’t fill up too much- only 11km to CP4!
\nPick up Gel flask
\nPick up 6x Perpetuem solids
\nPick up 2 boiled eggs and\u00a0some fruit
\nGet a treat- possibly a coffee from the van or a 600ml Coke<\/p>\n

To Eat While Running Checkpoint 3 to\u00a0Checkpoint 4- 11km, total 57km<\/span>
\n2x Gels
\n1x\u00a0Fruit
\n1x Gu chomps
\n1x Perpetuem solid
\n1-2x Salt tablet
\nImportant- must eat at bottom and part way up Nellie’s Glen!<\/p>\n

At CP4<\/span>
\ndrink 500ml Endura
\nCheck bottles\/ fill with Endura\u00a0<<21km to next checkpoint
\nPick up Gel flask
\nTake a cup noodle with me, drink Coca cola from drop bag<\/p>\n

To Eat While Running Checkpoint 4 to\u00a0Checkpoint 5- 21km, total 78km<\/span>
\n4x Gels
\n1x Gu chomps
\n1x Perpetuem solid
\n1x Growling Dog bar
\n1-2x Salt tablet<\/p>\n

At CP5<\/span>
\ndrink 500ml Endura
\nCheck bottles\/ fill with Endura\u00a0<<22km to\u00a0Finish!
\nPick up Gel flask
\nPick up Coke<\/p>\n

To Eat While Running Checkpoint 5 to Finish- 22km, total 100km
\n4x Gels
\n1x Gu chomps
\n1x Perpetuem solid
\n1x Growling Dog bar
\n1-2x Salt tablet<\/p>\n

At the Finish<\/span>
\nNeed to make sure you eat something or you’ll be ridiculously hungry when you get back to your hotel room!<\/p>\n

\u00a0Contents of Checkpoint Bags<\/h1>\n

This means I’ll need to carry from the start of the race to checkpoint 3-
\n8x Gel (2 flasks)
\n3x Gu Chomps (1 spare)
\n1x banana
\nTube of 6x Perpetuem solids
\nLoads of salt tablets<\/p>\n

And I’ll need to pack the following<\/p>\n

Checkpoint 3 bag
\n<\/span>3x Gels (1 flask)
\n2x boiled eggs (peeled, in a sandwich bag)
\nBanana
\nGu Chomps
\n600ml Coke<\/p>\n

Checkpoint 4 bag<\/span>
\n4x Gels (1 flask)
\nGu Chomps
\nGrowling Dog bar
\nChips
\n600ml Coke
\nProper headlights (will be carrying low weight versions during the day)
\nClothing for night time- Fleece as per rules
\nLeave sunglasses in bag here
\nPick up sunglasses with clear lenses for night running<\/p>\n

extra mandatory gear if required<\/p>\n

Checkpoint 5 bag<\/span>
\nLemonade\/ Coke
\nGels (1 flask)
\nGu Chomps
\nChips<\/p>\n

Discussion<\/span>
\nWhere 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\u00a0along Federal Pass\u00a0are 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 also quite like the James Magnusson Missile bars from Body Science. I will also try to incorporate some Perpetuem Solids in the early part of the race, they seem to work well for me, probably one or two per section. I probably can’t eat that many bananas, but not a bad idea to have them available.<\/p>\n

I’m going to do this race without a bladder in my pack. I will carry 2x 750ml bottles on my front and a 5-600ml bottle in my pack. This will give me the required 2l of fluid carrying capacity.
\nGu 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.
\nFruit- they often provide watermelon, mandarins etc and sometimes I prefer these even though bananas are probably better race food.
\nCliff Bars- I find these a bit hard to chew but if they have a nice sounding flavour available I might have one or two during the race.
\nNellies Glen- I have found over 3x 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) at the end
\nCP4-5- This section will take a long time, must make sure to take enough fluids and food.
\nCp5-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!<\/p>\n

Real food- I had some macaroni & cheese at CP3 last year, and to be honest that was a bit heavy, or maybe I just ate too much of it. 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.<\/p>\n

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.<\/p>\n","protected":false},"excerpt":{"rendered":"

This post had 40 likes in 2012\u00a0so 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 … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[4,6,8],"tags":[],"class_list":["post-1296","post","type-post","status-publish","format-standard","hentry","category-opinion","category-running","category-tips"],"_links":{"self":[{"href":"https:\/\/run.dj\/index.php?rest_route=\/wp\/v2\/posts\/1296","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/run.dj\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/run.dj\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/run.dj\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/run.dj\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1296"}],"version-history":[{"count":14,"href":"https:\/\/run.dj\/index.php?rest_route=\/wp\/v2\/posts\/1296\/revisions"}],"predecessor-version":[{"id":1310,"href":"https:\/\/run.dj\/index.php?rest_route=\/wp\/v2\/posts\/1296\/revisions\/1310"}],"wp:attachment":[{"href":"https:\/\/run.dj\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1296"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/run.dj\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1296"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/run.dj\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1296"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}