What I Actually Ate
What I planned to have vs what I actually had turned out to be slightly different.
Overall I averaged just under 100g carbs per hour (97.8g/hr) across the whole race, but varied loads over the different stages.
95% of the fuel came from PURE Sports Nutrition products, which I’ve used for years and trust in race situations.
Stage Breakdown
1st Bike 55km: 120g (77g/hr)
2x PURE Performance + Race Energy Gel – Cola
1X OSM
Fluid: 1x 600mL Plain Water, 1x 500mL electrolyte drink (PURE low carb)
In hindsight:
- Should have had an 1x extra gel
Mountain Run 30km: 287g (92g/hr)
7x PURE Performance + Race Energy Gel – Cola
1X Horley’s Gel (Thanks to Will Hand for that one!)
1/2 OSM (Planned to have 2 whole bars but couldn’t get them in)
Fluid: Regular drinks from the streams
In hindsight:
- Probably didn’t need the bars, would stick more to PURE Energy Gels next time.
- Should have carried more 1-2 extra gels. Ran out and had to ask Will for a favour.
15km bike + 3km run
- Bike: 44g (91g/hr)
- Run: basically nothing
Short stages, not much going on here.
During ride: 1X OSM
Fluid: 400mL electrolyte drink (PURE low carb)
Kayak Stage 70km – 506g total (121g/hr)
I didn’t intend to have quite this much, I had purposely made a large amount of carbs available so I could have options and also to be certain I wouldn’t run out (Surprisingly common when you are constantly sipping away at an attempt to feel better)
210g from PURE Performance + Race Fuel – Raspberry (Around 2.4 servings)
266g from PURE Performance + Race Energy Gel – Cola + Caffeine (Around 7 gels)
1/4 of OSM – Didn’t sit well, so didn’t eat anymore.
Fluid: Sips from the river pick up and the fluid mixed with the race fuel drink. No idea how much.
Still not perfect though, as always it’s hard to track intake with multiple bottles/drink bladders/straws. As most people know, this high intake of carbs made for a grumbly tummy and I had to visit the port-a-loo after the kayak stage!
Next time: Cleaner system (No idea how, other than a mini hydrometer)
Final Bike 70km – 165g (80g/hr)
75g from PURE Performance + Race Fuel – Raspberry (Around 0.8 servings)
90g from 3X Precision Fuel gels (I thought that maybe a change of brand might be a good idea for flavour, these worked fine but I would have been fine with more PURE gels too, didn’t get sick of them)
Fluid: 400mL electrolyte drink (PURE low carb) and water mixed with the race fuel drink.
Nothing special, just steady.
Totals
- 1122g carbs
- 11.5 hours
- 97.8g/hr average
Caffeine
Also had a bit of caffeine (coffee shots getting into and out of kayak + some caffeine gels during kayak stage), nothing excessive.
What I’d Change
Pretty clear looking back:
- Less bars, more Gels (In the past bars have been critical for me, looks like my body has changed)
- Start fueling earlier (especially early bike)
- Simpler system for kayak intake (Make it easier to track what I’m actually consuming)
Overall pretty good, a little bit extra on the first ride and mountain run, then a little less during the kayak stage might have had me closer to perfect. All the choices were great apart from the bars this time round.
If You’re Training for Coast to Coast
My 40 week pre-written Coast to Coast training plans for next years race start on 9th May.
If you want a clear plan to follow without the cost of full coaching, they’re a great option.
SAM MANSON 