How to Fuel Your Ultra Trail Australia (UTA) UTMB Trail Running Race
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Fueling an ultra-endurance trail race is just as important as your training. No matter how well-trained or strong you are, your body will require continuous fueling to maintain peak performance and prevent “bonking” or "hitting the wall."
Some say fueling is an art, as it depends on many factors and varies from person to person. However, there are guidelines and tips you can follow to ensure you stay on top of your nutrition. Fueling the correct amount of carbs and electrolytes at the right time is crucial.
UTA is one of the most iconic ultra trail events in Australia, taking place in the Blue Mountains west of Sydney. Every year, thousands of runners flock to the area to experience this unique trail race. From the moment you step into Katoomba Scenic World, you are immersed in a true nature and trail running wonderland. The stunning landscape will literally take your breath away, but it can be unforgiving, especially with the unpredictable and typically cold, wet weather during the event.
Some other UTMB races, such as the relatively new Ultra Trail Kosci, take place in November/December, which generally features much hotter weather.
In colder weather, your body usually sweats less but still requires a lot of energy to stay warm. The food you consume will also need different considerations. Nobody will say no to hot instant noodles after an 8-hour run, but make sure they don’t upset your stomach.
In general, aim for 60-80g of carbs per hour per kg of your body weight. You will be fine for the first 1-2 hours without consuming any energy gels or supplements, but we highly recommend starting to consume them after the first hour to ensure you stay on top of your nutrition.
A typical gel provides 20-30g of carbs, and you may take 1-2 gels per hour (generally, you don’t want to take more than that). Coupled with an energy bar such as a Clif Bar, which gives you up to 40g of carbs, you will likely consume 250ml-500ml of fluids per hour depending on the intensity and environmental factors (obviously, you will sweat more on a hot day, thus increasing your hydration needs).
A good combination of gels, bars, and liquids should provide a good balance of carbohydrates. But that’s only half the story, as you will need sufficient electrolytes, especially sodium. Sodium is involved in the absorption of glucose in the intestines. The sodium-glucose co-transporter (SGLT) proteins use the sodium gradient to transport glucose into the cells of the intestinal lining, from where it enters the bloodstream. Therefore, you don’t just want to rely on water; you need a proper electrolyte solution.
Some runners may experience gut issues or nausea, which I will explain in another blog. This may be due to dehydration since you might not feel the need for a lot of liquids.
An essential energy and electrolyte drink such as Endu1 Honey Boost Ultra will provide you with instant energy and the long-lasting effects of fructose, while keeping the flavour as light as possible and offering other natural benefits from honey.
As the race progresses, your body will be under tremendous stress, especially your gut. Less blood will be travelling to it, so having an energy/fuel source that’s easily digestible is crucial. Fortunately, most aid stations in UTA provide plenty of food, including:
- Fruit (orange, watermelon, banana)
- Chips
- Lollies
- Chocolates
- Instant noodles
- Sandwiches (butter, peanut butter, honey, Vegemite)
- Coffee
- Tea
- Coke
Depending on your taste, preference, and condition, these foods are essential not just for boosting your energy but also for improving your mood, which is extremely important for an endurance race like UTA.
Remember, try small portions of food instead of consuming large amounts, which can easily upset your gut. The Aquatic Centre at 57km is a major aid station. Many runners take on large amounts of hot food such as instant noodles, resulting in gut and stomach issues, and plenty of “yikes” vomit can be found along the trail soon after this aid station.
Remember, looking after your muscles and legs is essential, but taking care of your fueling and diet during your race will make or break your performance. Avoid trying anything new that you haven’t tested during your training unless it’s absolutely necessary. For example, you might not have trained by drinking hot tea after 50km, but it’s necessary in the race to keep you warm. Learn from this experience and try to incorporate it into your next race and training somehow. However, there’s always a first time for everything. If your body can handle the food well without any major issues, you can be more confident in your next race if you follow a similar fueling strategy.
Good luck with your next race (or UTA50, UTA100 in 2025)!