Training

Solo

• M - Active Recovery ~ 45min
• T - Active Recovery ~ 45min
• W - Active Recovery ~ 45min
• T - Active Recovery ~ 45min
• F - Active Recovery ~ 45min
• S - Death Race
• S - Active Recovery ~ 45min

Relay

• M - Active Recovery ~ 45min
• T - AthleticsNorth ~ 20 x 20secs with 1:10 recovery ~ interval every 1.5mins
• W - Active Recovery ~ 45min
• T - Active Recovery ~ 45min
• F - Active Recovery ~ 45min
• S - Death Race
• S - Active Recovery ~ 45min

Nutrition

Nutrition Basics

• 20oz of fluid per hour - small sips every 10mins
• 300mg of electrolytes per hour
• 300 calories per hour – 5 calories per minute can be assimilated

Solo

• Leg #1 ~ regular maltodextrin sports drink like heed or coconut
• Leg #2 ~ protein based sports drink like Perpetuem
• Leg #3 ~ regular maltodextrin sports drink like heed or coconut water + beef jerky or smoked salomon with berries and or bananas
• Leg #4 ~ regular maltodextrin sports drink like heed or coconut water + gels
• Leg #5 ~ regular maltodextrin sports drink like heed or coconut water + gels + caffeine

Relay

Carry at least 20oz of sports drink per hour you plan on running in water bottle or hydration pack and 1 gel per hour in a gel flask.

Drink frequently throughout your leg, drinking small sips every 10 minutes. Aim to drink your sports drink for your first 45mins so that you can relax into pace and utilize your fat burning system as well you want to make sure those pre race jitters are gone and your stomach is ready to take in gels.  After that, continue to sip sports drink from your water bottle and also sip from your gel flask every 10minutes as well.

It works quite well to carry a gel flask with three gels mixed with water and sip on this though the race.  I generally never consume gels straight out of the package as it is hard on the digestive system, I always mix them with water.