Mountain FuelOur partners over at Mountain Fuel have provided us with some great advice on how to get the most out of your event – whether that’s the PARAS10 or the Fan Dance.

And to help you get more from your nutrition they’ve also given EOF members a 15% discount on their entire range!


In the build up…

We all have a concept of what is healthy but many of us have varied diets and food beliefs. We simply suggest that you aim to avoid as much processed foods in the build up and try and eat as much food as you can that you have prepared from fresh ingredients. There is no need to ‘load’ on any one thing, simply balance what you eat. Closer to race day try and avoid the heavier foods like red meat and foods that are high in fats as this can impact on gastric emptying in the stomach.

Keep hydrated, in the weeks building up to a race you should always have water to hand to sip on. If you’re travelling, particularly flying you will naturally dehydrate so being hydrated in advance and having good drinking habits will help you be fully prepared for race day.


Supplementing in the days before your race…

Night FuelIn the days prior to an event it’s essential to ensure your system is as prepared as it can be, so our users often drink a Night Fuel in the evenings prior to an event as this helps to feed and nourish your muscles while you’re asleep and in your most restorative state.

Also ensure you are drinking plenty of water during the day for at least a week before the race to ensure you are hydrated.


Race day…

Morning FuelFor breakfast mix a Morning Fuel with milk or water, the consistency is depending on your preference and if you are having the Morning Fuel with any other ingredients like oats, seeds, fruit etc.

With a small amount of milk or water you can create a porridge style paste or you may prefer to add more and create a drink like smoothie. Preference but also the time before your race starts will dictate this. Ideally you should allow a couple of hours before your race starts to have your breakfast and if you are adding extras to the Morning Fuel, you should allow even more time as you don’t want to start the race with your stomach still working on your breakfast as this will take blood flow away from your working muscles and affect performance.

We’d also suggest sipping an energy fuel just with/after breakfast and on the way to the start line too. The alternative is to have a Sports Jelly 15 minutes before the race starts.


PARAS10, multiple events

Distance: 10 miles
Weight: 35-65lbs
Course: Very fast from the start with some steep but short inclines, some of which are hands and knees. 2-4 water courses where full legs are submerged for up to about 3 minutes. Most people get in within 1:20-2 hours. They are expected to carry all their own food.

For events up to 2h 30 mins (150mins)

1 x Energy Fuel
2 x Ultra Chia Gel
4 x Sports Jelly

Within hour 1

250ml energy drink – 20g carb (90kcal)
Ultra Chia Gel – 20g carb (95 kcal)
2 x Sports jelly – 40g carb (160kcal)

Start sipping your energy fuel from the off, every 10 mins taking mouthfuls

After 20 mins  – take on board the Ultra Chia Gel
At 40 mins – Sports jelly
At 60 mins – Sports jelly

Within hour 2

250ml energy drink – 20g carb (90kcal)
Ultra Chia Gel – 20g carb (95 kcal)
2 x Sports jelly – 40g carb (160kcal)

Sipping your energy fuel throughout the hour, every 10 mins taking mouthfuls

After 75 mins – take on board a Ultra Chia Gel
At 95 mins – Sports jelly
At 115 mins – Sports jelly

 


 

Fan Dance, Woodhouse

Distance: 14-18 miles
Weight: 35-65lbs
Course: Very fast from the start with some steep and long inclines and declines mostly
running lasting around 35 mins of climbing on each occasion. Most people get in within 3-5
hours. Last year HR was above 90% for 1 hour 52 minutes, so it is a high intensity. They are
expected to carry all their own food.

For less than two hours follow the Multiple events strategy.
For 2 1⁄2 hrs to 5hrs

2 x Energy Fuel
1 x FeelGoodBar
4 x Ultra Chia Gel
5 x Sports Jelly
1 x Recovery Fuel

Within hour 1

250ml energy drink energy drink 20g carb (90kcal)
Ultra Chia Gel 20g carb (95kcal)
1⁄2 FeelGoodBar 20g carb (180kcal)
Start sipping your energy fuel from the off, every 10 mins taking mouthfuls
After 15 mins take on board the Ultra Chia Gel
At 30 mins 1⁄4 FeelGoodBar
At 45 mins 1⁄4 FeelGoodBar

Within hour 2

250ml energy drink 20g carb (90kcal)
Ultra Chia Gel 20g carb (95 kcal)
Sports jelly 20g carb (80kcal)
1⁄2 FeelGoodBar 20g carb (180kcal)
Sipping your energy fuel throughout the hour, every 10 mins taking mouthfuls
After 75 mins take on board a Ultra Chia Gel
At 90 mins 1⁄4 FeelGoodBar
At 105 mins 1⁄4 FeelGoodBar

Within hour 3

250ml energy drink 20g carb (90kcal)
Ultra Chia Gel 20g carb (95 kcal) or
Sports jelly 20g carb (80kcal)
Sipping your energy fuel throughout the hour, every 10 mins taking mouthfuls
After 135 mins take on board a Ultra Chia Gel
At 155 mins Sports jelly

Within hour 4

250ml energy drink 20g carb (90kcal)
2 x Sports jelly 40g carb (160kcal)
Sipping your energy fuel throughout the hour, every 10 mins taking mouthfuls
After 190 mins take on board a Ultra Chia Gel
At 210 mins Sports jelly
At 230 mins Sports jelly

Within hour 5

240mins+ depending on the time left you could take a Sports Jelly or Ultra Chia Gel no later
than 30 mins before your predicted finish to ensure your glycogen (energy) levels are
topped up for a final push.

 


 

Post race

Recovery FuelEither pre-mix or prepare a Recovery Fuel with water or milk as close to the finish of your race as possible to start the muscle repair process and to help offset DOMs in the following days.


Get social

Why not share your pics and vids with us on social? We’d love to see where and when you use Mountain Fuel, whether in your training or on an event. Just use the hashtags: #MountainFuel #FeelGoodFuel
 

Login for discountsAbout Mountain Fuel

Mountain Fuel is a total Sports Nutrition system designed to provide the body with the energy and replenishment to cope with any type of intense physical activity.

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Steph O'Brien

About

Steph is the bestselling author of 6 novels, including He Lies, I've never written a book and Maybe one day. He lives in Derbyshire with “the wife,” “the dogs,” “those chickens,” and he occasionally wears the pants.
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