⚡️Fueling properly is crucial for success in ultra endurance events.
🥤Plan your nutrition, hydration, and electrolyte intake in advance.
🏃♂️Practice your fueling strategy during training to find what works best for you.
🎒Carry your fuel in a hydration vest or on your bike for easy access during the event.
💪Be flexible and adjust your fueling plan as needed during the event to prevent running out of energy.
How many calories should I consume per hour during an ultra endurance event?
—Highly trained athletes can consume up to 360 calories per hour, while most people can train themselves to consume about 65 grams or 270 calories per hour.
How much fluid should I drink per hour?
—Fluid intake depends on individual sweat rate. Light sweaters may need 500 milliliters per hour, while heavy sweaters may need 2,000 milliliters or more per hour.
How do I know how much salt I need to replace?
—You can measure your salt loss using a tester or estimate it using an online tool based on factors such as sweat rate and duration of exercise.
Should I consume caffeine during an ultra endurance event?
—Caffeine can be used as a tool, but it should be used carefully. Too much caffeine can lead to gastrointestinal distress. Use caffeine according to your own tolerance.
What should I do if I can't follow my fueling plan during the event?
—Be flexible and find alternative fuel sources, such as aid stations or digging into your reserves. Adjust your plan as needed to prevent running out of energy.
02:39Proper fueling is important for success in ultra endurance events.
04:58Plan your nutrition, hydration, and electrolyte intake during training.
06:34Carry your fuel in a hydration vest or on your bike for easy access.
07:06Be flexible and adjust your fueling plan as needed during the event.
09:34Use caffeine carefully and according to your own tolerance.
