How To Fuel A Cross Country or Trail Running Event
Triathlon
You’ve completed the training and all the hard work has been put in. Now it’s time to give yourself the very best chance to be at your optimal on the day of your cross-country or trail event.
Whether its 5km or 20km you need to fuel accordingly. Cross country season is typically in the winter months so is often cold, wet, and muddy, but that’s the part that makes it fun and challenging! With this in mind its more important than ever to keep energy stores high as your body will use more energy to warm your muscles up and maintain.
The longer your event, the more energy your body will need. The general rule is to try and take onboard 60-80g of carbs per hour. For the events that last up to an hour this fuel can be taken on pre-race, in the form of gels and energy drink.
For events over an hour in duration we would suggest taking on a gel mid race, even if at the time you don’t think you need it, take it! You will be glad of it towards the end of the race. Our Super gels are the perfect ‘mid-way’ gel for races lasting between 60-90 minutes as they contain 40g of carbs, getting more energy per sip compared to our standard range. The perfect gel for when the window for energy intake is limited. However, if while you’re running you prefer something a little more liquid in consistency any of our standard range gels tick this box and have 20g of carbs per gel.
If you are challenging yourself to a longer race lasting over 90 minutes, taking on a gel roughly every 35-40 minutes will mean you are keeping on top on your energy stores, so you never experience an energy dip or low.
Whatever running nutrition strategy you go with you should always practise on several training runs pre-race to get your body used to taking on fuel while running. The trick is to take your time, sip the gels over a minute or two so you don’t affect your breathing rhythm too much.
