My Nutrition & Fueling Strategies for Trail Running
November 8th, 2023
I felt so grateful as I was running through one of my most favorite trail systems in all of Western, NY located in Mendon Ponds Park. It contains 2,500 acres of woodlands, ponds, wetlands and glacially created landforms. It literally brought tears to my eyes with each start of all three races I competed in this past weekend. I kept thinking to myself, I am one lucky girl.
Dirt Cheap Trail Race Series
F
riday: 5k
Saturday: 5 miler
Sunday: 11 miler
Mendon Ponds Park, Honeoye Falls, NY
The first race was a 5k time trial. It was INTENSE. For a 5k to have close to a 1000 ft elevation gain says a lot. It was a 5pm race, which is not my typical time to run when I train. I’m definitely an early morning exerciser so my body felt a bit behind. Headlamps were required, but I didn’t end up needing mine. My heart rate was high as I felt all I was doing was climbing up or down very steep hills. I finished 3rd in my age group and started mentally preparing for the next event.
The second race was a 5 miler. It was located at Devil’s Bathtub - a trail that I’ve ran multiple times in the past. I knew how to pace myself and was able to keep a fast clip. This trail was quite technical with a large section of climbing over and under large tree logs. The trails were covered in leaves making it difficult to see rocks and tree roots. I had to be light on my feet, keep knees high and be mega focused on my foot placement (and others around me). As I ran over wooden bridges and up about 30 giant wooden steps, I crossed the finish. I placed 1st in my age group and 5th female overall. Not bad for a 1300 ft elevation gain. Hooray!
As much as I hate that we have to change our clocks twice a year, I was happy to be able to get an extra hour of sleep that night. Especially when having to be up at 5:30am to get ready for the 11 mile race. My legs were feeling pretty good. I felt very well rested. My recovery was great based on my Whoop strap. I’m ready to go!
As I was racing, I felt amazing! I took in the ridge views and large, beautiful ponds. However, it was wet. Lots of mud, slippery embankments, and oh yea, lots of C L I M B I N G.
One of the many very steep hills I had to speed walk up.
This picture does not do this hill justice.
One of the hardest parts of this race was the amount of trail that was covered in rocks. All rocks. And the rocks were covered by leaves. I prayed I didn’t slip and twist an ankle. Either way, I had to keep moving fast - it was a race and all.
The last mile was pure mud - the quicksand kind. Then I made one final short climb to the finish.
Elevation gain: 3611 ft. Need I say more?
I was so happy to see my husband and kids smiling and cheering me on. It made me feel so good! I placed 2nd in my age group and 6th female overall for this race
Crossing the finish!
Waving “hi” to my super smiley kiddos.
What an awesome weekend! I was on cloud 9. I felt all the feels: happy, grateful, surprised, relaxed, excited and I’m sure more. These were my final results for the entire series:
Stage 1 — 5k: 3rd place age group (out of 42), Time: 32:41
Stage 2 — 5 mile: 1st place age group (out of 44), Time: 45:41, 5th place overall female (out of 116)
Stage 3 — 11 mile: 2nd place age group (out of 41), Time: 1:47:21, 6th place overall female (out of 107)
Entire series: 2nd place age group overall & 5th female overall. WHOO HOO!
You win a cozy hoodie when you complete the entire series.
I’m sure you’re wondering: How did I fuel for all three races that were right in a row? I’m going to share with you the breakdown by each day of what I did for my race day fueling. I started with no training Wednesday and Thursday so I can save my legs for Friday, Saturday and Sunday.
Friday: I was at my office all day working with clients. Whoop Strap said I was only moderately recovered (yellow, 60%). Total fluids around 100 oz for the day.
Breakfast: Oats Overnight (protein oatmeal packets) topped with berries. MUD\WTR adaptogen coffee drink.
Lunch: Good Culture Cottage Cheese with fruit (was busy with back-to-back clients, so not enough time for a full lunch)
Snack: Aloha bar
One hour before the race: 2 homemade protein balls
Race: Nothing during. Short race.
Post race: Sugar-free Liquid IV. I didn’t have too much immediately after since it was only a 5k.
Dinner (1 hour post race): Homemade Crockpot Turkey Sloppy Joes (those of my clients who have had these know how delicious they are) over a large sweet potato and a side salad to start. This ratio was a 2:1 carbs to protein to prepare for my 5 mile race the next morning.
Saturday: Whoop strap said I was moderately recovered (65%, yellow) Sleep wasn’t great with my kiddos overnight. 120+ oz of fluid for the day.
Breakfast 8:30am: Oats Overnight with berries. MUD\WTR adaptogen coffee drink.
Race 10am: Handheld water bottle. Kept a Generation UCAN Edge packet on me…just in case (which I didn’t use, but always good to have on hand).
Post race 11am: Consumed a sugar-free Liquid IV and an Aloha bar on the ride home.
Late Lunch 1pm: Protein smoothie - 3 tbsp of cashews, 2-3 cups of spinach, heaping scooping of Iconic Grass-fed Whey protein powder, 1 tbsp of cacao powder, a banana, 1 tbsp peanut butter
Dinner 6pm: Leftover Turkey Sloppy Joes but with an additional small sweet potato (so one large and one small in total) to slightly bump up the carbohydrate to prepare for the 11 mile race in the morning. No salad or too much healthy fat. I wanted to avoid any real fibrous and fat-containing foods right before a race as it can lead to digestive urgency and discomfort during the race.
Sunday: Whoop strap said I was well recovered at 75% (green - out of a red, yellow, green stoplight system). Total fluids: 150+oz for the day (possibly more).
Breakfast 6am: Oats Overnight with berries. MUD\WTR adaptogen coffee drink.
Race 8am: Hydration vest with 1 bottle of water, the other bottle with regular Liquid IV and two Generation UCAN Edge packets.
First Edge was consumed at 4 miles in.
Second Edge was consumed at 8.5 miles in.
Post Race 10am: Warm cup of chicken broth and a few sips of hot chocolate. I brought a shaker of almond milk with a scoop of Iconic Whey protein, as I know my stomach wouldn’t want food for a bit, but needed some protein to support muscle repair/recovery. Drank more sugar-free Liquid IV (I didn’t finish either of my bottles in my hydration vest). More water. I’m a heavy sweater and a salty sweater, so I needed the extra salt and fluids.
Next meal 12pm: Out to brunch with family where I filled up on eggs, veggies, sourdough toast and a couple bites of chocolate chip pancakes.
Dinner: Light dinner. Wasn’t too hungry. The hunger typically catches up to me the following day.
Well there you have it! The full race series recap. I felt the need to share my fueling strategies to show you that how and when you fuel makes all the difference when it comes to performance. Not to mention, fueling for the trails is a whole other beast. It’s far more intense and technical, covers a good amount of elevation gain, and requires you to be agile and skilled on your feet.
This type of fueling was specific to me and my needs and will be different for every individual based on type of exercise, timing, food preferences, goals, physiology, tolerance, palatability and more.
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