Energy/electrolyte sachets for endurance racing - experience

[Tiggsy]

I've never had to worry about supplementing my intake of anything as my physical activities have never gone over the hour (if that) - I do a 10K run in 45m and get by fine on water stations. I eat pretty low carb (and often train low carb) but will fill glycogen stores before a race and I'm not running out over 10k.

However, I ran a Spartan Super Saturday and at over 2hrs and EXTREME hills - it toasted me. I hit a wall and no matter how good I am at fat utilisation - it's not enough when having to do very physical tasks exhausted (there is a bucket carry towards the end that should be easy for me as I'm big - I had to put the thing down 4 times, just shot) I also had some pretty crazy quad cramps (although I'm not convinced on cramp being a result of fluid/electrolyte depletion so much as fatigue via unusual activity so lets ignore that)

So...for my next 2 Spartans (which are Beast distance so could easily see me running for 4 hrs) I need to fuel. Because of the nature of the event (a lot of throwing yourself around) it needs to be VERY easy on the digestion....crawling under barb wire or climbing a 7ft wall with a bloated tummy would be grim.

What brands/types/home mades are people using and finding work for them?

[nickd01]

I've always had good results with the Torq products:

https://www.torqfitness.co.uk/

I've not used them for a while (as I'm doing shorter events) but I seem to remember they were more 'natural' and less chemical in their makeup and I never had any issues with them. They don't taste too sickly sweet and their Guarana infused gels are awesome for an energy boost!

[E65Ross]

For 2 hours you need to take some energy on board, I have generally been a fan of SIS stuff. Are you looking at gels/bars etc, or powders you can use as drinks? The best powder is cluster dextrin, dilute with some water and put some squash in there.

[wrencho]

I've completed five marathons - including London 2018 when it was baking hot! PB 3:02...annoying!! I also have a very weak stomach...

Anyway I've always used High 5 Aqua Gels as they have the taste and consistency of strong squash but you still get the same level of carbs. Whatever you do don't take the "recommended" one every 20 minutes or the world will fall out of your backside. I take one every 45 minutes at the most. Not sure if they will be suitable for obstacle courses without them bursting or getting filthy!

I also use Precision Hydration electrolyte drinks. P1500 for pre loading the day or two before and then P1000 during races.

Hope that helps.

[Tiggsy]

Thanks - going to try a mix of the above and see what works for me.

[smiffy180]

Not a runner... At all.....
But for strongman comps which can last 6 hours, I use a mix of home bargains Electrolyte powder and vitargo for carbs.

[andy_s]

Beer...containing complex carbohydrates and a natural analgesic in a hydrated form, vegan too.

[Tiggsy]

andy_s said:

Beer...containing complex carbohydrates and a natural analgesic in a hydrated form, vegan too.

I dont think a beer in my hydration pack will go well with an obstacle course race! Unless I want to vomit on the monkey bars.

[motco]

andy_s said:

Beer...containing complex carbohydrates and a natural analgesic in a hydrated form, vegan too.

Not always vegan. Isinglass is used as finings and it comes from a fish's swim bladder.

[andy_s]

motco said:

Not always vegan. Isinglass is used as finings and it comes from a fish's swim bladder.

Things you wish you never knew...

[Harpoon]

Here's what Alistair Brownlee got through on the bike + run legs of Ironman Dublin at the weekend

https://twitter.com/OTESportsGB/status/11431141955...

[RizzoTheRat]

My Mrs and a few mates who run ultras swear by pork pies.

[andy_s]

RizzoTheRat said:

My Mrs and a few mates who run ultras swear by pork pies.

I've definitely moved to 'real' foods over the past few years.

[Tiggsy]

Cant take "food" - just too hard on the system during obstacles.

[mcelliott]

Odd you blew up after only 2hrs, what you eat in the days leading up to an event is more important than during.

[C0ffin D0dger]

I've only gone a far as a half marathon so used a few of the SiS Gels, was in the ~2 hour group so had one at 45 mins, one at 75 mins and one at 105 mins. No idea really if it helped my performance or not but haven't tried running for over an hour without having a gel. No stomach problems but then I take an Omeprazole daily so my stomach is pretty tolerant. Went for the SiS ones as they were cheap from Amazon

[Tiggsy]

mcelliott said:

Odd you blew up after only 2hrs, what you eat in the days leading up to an event is more important than during.

It feels like the combo of 100% body use combined with the time. If I'm just jogging I can go all day but this is the same as doing a heavy back/chest/leg work out at the same times a running hills while doing 10 miles. Every single muscle is involved and pushed to the limit so the energy use must be significant.

I'd up'd carbs in the week before but once the body's reserves are full what will extra fuel consumption 2/3 days out matter?

[PistonTim]

Tailwind and real food.

[mooseracer]

Tiggsy said:

mcelliott said:

Odd you blew up after only 2hrs, what you eat in the days leading up to an event is more important than during.

It feels like the combo of 100% body use combined with the time. If I'm just jogging I can go all day but this is the same as doing a heavy back/chest/leg work out at the same times a running hills while doing 10 miles. Every single muscle is involved and pushed to the limit so the energy use must be significant.

I'd up'd carbs in the week before but once the body's reserves are full what will extra fuel consumption 2/3 days out matter?

No, the body can only store so much energy in the muscles so I'm not surprised you struggled after 2 hours or so of intense exercise.

(Awaits being told that is totally wrong and sooo 1970s).

I use SIS gels when on the bike, mixed up with some 'real' food occasionally if out for more than 5 or 6 hours

[E65Ross]

mcelliott said:

Odd you blew up after only 2hrs, what you eat in the days leading up to an event is more important than during.

The body can not store 2 hours worth of energy when exercising at an intense level. Easy level, yes, intense, no. Even very well trained athletes can't do a 2 hour time trial (eg marathon WR pace, cycling a 2 hour TT) without additional energy.