{"id":2291,"date":"2016-05-01T11:09:37","date_gmt":"2016-05-01T00:09:37","guid":{"rendered":"http:\/\/run.dj\/?p=2291"},"modified":"2016-05-01T11:16:30","modified_gmt":"2016-05-01T00:16:30","slug":"north-face-100-nutrition-plan-drop-bags-2016","status":"publish","type":"post","link":"https:\/\/run.dj\/?p=2291","title":{"rendered":"Ultra Trail Australia UTA100 Nutrition Plan & Drop Bags 2016"},"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. The las couple of years I’ve been\u00a0making 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.\u00a0Let’s go……<\/p>\n

In\u00a02015<\/strong>\u00a0I’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\u00a0ALL<\/strong>\u00a0of 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\u00a02015 update<\/strong><\/p>\n

2016 update<\/strong><\/em>– 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.<\/p>\n

What is Provided at Checkpoints?<\/a><\/h1>\n

Endura sports drink (pre mixed)
\nWater to fill bladders
\nFruit
\nLollies
\nBread\/buns (Not at CP1)
\nChips (Not at CP1)
\nHot water\/ tea\/ coffee (Not at CP1)
\nInstant noodles (Not at CP1 or CP2)
\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
\nAt CP1- Drink 500ml Endura at checkpoint,\u00a0fill 2x bottles when leaving.
\nPick up 2x mandarin to eat while waiting at Tarro’s Ladders
\nI will have a couple of things to eat in my pack but not much. I will have 1 bottle empty but full of\u00a0Perpetuem<\/a>\u00a0powder, and add water at CP1. The other font mounted bottle will have 600ml of\u00a0Nuun<\/a>\u00a0electrolyte.
\n*Don’t need to carry much 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>A few sips of Perpetuem
\n2x Salt tablet
\n2x\u00a0muesli bar<\/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
\n*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
\n2x Muesli bars
\nSip Perpetuem
\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!
\nGel flask from drop bag?
\nPerpetuem bottle from drop bag
\n600ml coke from drop bag
\nHPLC bar from drop bag<\/p>\n

To Eat While Running Checkpoint 3 to\u00a0Checkpoint 4- 11km, total 57km<\/span>
\n1x muesli bar
\n1x\u00a0Fruit from CP
\nSip\u00a0Perpetuem
\n1-2x Salt tablet
\nImportant- must eat at bottom and part way up Nellie’s Glen!\u00a0See explanation below<\/p>\n

At CP4<\/span>
\ndrink 500ml Endura
\nCheck bottles\/ fill with Endura\u00a0<<21km to next checkpoint
\nPerpetual from drop bag
\n600ml Coke from drop bag
\nHPLC bar from drop bag
\nEat a cup noodle while getting gear<\/p>\n

To Eat While Running Checkpoint 4 to\u00a0Checkpoint 5- 21km, total 78km<\/span>
\n2x Muesli bars?
\nSip Perpetuem
\n1x HPLC\u00a0bar
\n1-2x Salt tablet<\/p>\n

At CP5<\/span>
\ndrink 500ml Endura
\nCheck bottles\/ fill with Endura\u00a0<<22km to\u00a0Finish!
\nPerpetuem bottle from drop bag
\n600ml Coke from drop bag
\nHPLC bar from drop bag<\/p>\n

To Eat While Running Checkpoint 5 to Finish- 22km, total 100km<\/span>
\n2x Muesli bars
\nSip\u00a0Perpetuem
\n1x HPLC\u00a0bar
\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! I choose beer and pies, you can have kale chips if you want.<\/p>\n

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

This means I’ll need to carry from the start of the race to checkpoint 3-
\n1x flask of gel
\n4-6 Muesli bars
\nLoads of salt tablets<\/p>\n

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

Checkpoint 3 bag
\n<\/span>1 flask Gels
\nMuesli bars
\nPerpetuem in a bottle
\nHPLC bar
\n600ml Coke<\/p>\n

Checkpoint 4 bag<\/span>
\n1 flask Gels
\nMuesli bars
\nPerpetuem in a bottle
\nHPLC bar
\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>
\n1 flask Gels
\nMuesli bars
\nPerpetuem in a bottle
\nHPLC bar
\n600ml Coke<\/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. Unfortunately I’ve given up on Perpetuem solids, I just can’t eat them- they stick to my teeth!<\/p>\n

I’m going to do this race without a bladder in my pack. I will carry 2x 600ml bottles on my front and 2x\u00a0\u00a0500ml Salomon soft bottles 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. (2015 update<\/strong>– I’m substituting more ‘normal food’ in the form of muesli bars)
\nFruit- they often provide watermelon, mandarins etc and sometimes I prefer these even though bananas are probably better race food.
\nCliff Bars-\u00a0These were a sponsor in 2014 but no longer….
\nNellies 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.
\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 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.\u00a02015 update<\/strong>– 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.<\/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. Run for treats!<\/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. The las couple of years I’ve been\u00a0making … 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-2291","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\/2291","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=2291"}],"version-history":[{"count":2,"href":"https:\/\/run.dj\/index.php?rest_route=\/wp\/v2\/posts\/2291\/revisions"}],"predecessor-version":[{"id":2294,"href":"https:\/\/run.dj\/index.php?rest_route=\/wp\/v2\/posts\/2291\/revisions\/2294"}],"wp:attachment":[{"href":"https:\/\/run.dj\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2291"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/run.dj\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2291"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/run.dj\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2291"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}