UTMB Training Part 2 – Nutrition

Written by arnokroner on . Posted in gear, mountaineering, nutrition, race, ultra distance

part2Training for the UTMB isn’t just about physical and mental fitness (see post on Training Volume and Intensity)

Over the years I have developed a nutrition strategy that support the muscular and systemic training load. This can be broken down in three different components: routine nutrition, effort nutrition and recovery nutrition. Routine nutrition is concerned with daily food intake (meals, snacks, hydration, supplements), effort nutrition is implemented during long runs and races (fuel, supplements and hydration) and recovery nutrition comes into play when effort has stopped and the body needs to repair and regenerate. One thing to remember is that there are no hard rules here. Nutrition needs to be tailored to genetic make-up, athletic level and circumstances. On other words my nutrition strategy is only specific to me but I do hope that the following points can help inspire many ultra athletes design their own strategy.

Routine Nutrition

The most striking quality of what I eat on a daily basis is that it is made of organic, non-GMO and non-processed foods. That’s it! That is were the dogma stops. This personal guideline is not only important for ultra endurance performance but also for a healthy lifestyle. Our ecosystem has worked for thousand of years to provide us with nourishment and medicine. What about sweets then? Although I love to make desserts I limit my consumption of processed sugar to a minimum (maybe 3 times a week). I tend to not understand when I hear runners at all levels think that because they are active they can just eat what the hell they want! The human body and spirit is both strong and susceptible to toxins. Typically I eat lean proteins and vegetables and a huge amount of fruits. I have the meat usually come from Niman’s Ranch (delivery through Spud) and the veggies and fruits delivered by Farm Fresh. My lunch typically is a huge salad and I add carbs with Udi’s bread (I don’t consider myself gluten intolerant but I feel better whenI avoid it). For pasta I have been very happy with quinoa pasta.

SBTR 100K (well more like 50K)

Written by arnokroner on . Posted in injury, mind, nutrition, race, ultra distance

bibI had just gotten off course twice in the last hour, it was noon, my heart was pounding, I was puking, it was hot, still a big climb away from the aid station. I was calculating: time to recover at aid station + who knows the conditions ahead + wanting to finish before 9pm (we started at 7am) = might as well stop now = where do I get a ride? One hour before I was chasing the guy in front of me and I was giddy at the thought of a sub-12 for a 100K!

 I quit a race yesterday – after about 30 miles. It was the first time I quit a foot race. It’s not like I didn’t make a cut off or got pulled out by race personnel. I was plunging to exhaustion and was going to end up in an helicopter flying to the Santa Barbara ER (if only there would have been a spot for an helicopter to land in that dense brush and savanah of the Santa Ynez mountains). Quitting was right. I’m grateful I came back in one piece and I am satisfied with the way I handled every situation that arose. Although I can’t pinpoint what went wrong exactly I can definitely see the chain of events that led to quitting.

super smoothie

Written by arnokroner on . Posted in nutrition, recovery

IMG_8671Here is what I prepare and drink after each one of my runs:

vega powder: 1 scoop (1.3oz)
acai powder: 1 tablespoon
macca root: 1 teaspoon
mixed berries: 6 oz / 170g about one cup
water: 200 ml

Mix in blender and drink while stretching. I have fine tuned this smoothie over the years and this mix seems to give the best recovery. It also follows my principle of consuming only natural foods (as much as possible from vegetable sources).

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