My fastest year in racing
What I believe is the secret + the chance for you to win
What’s been awesome about the monthly AMA group we have is the variety of conversations. They can range from the hilarious to serious, from bad experiences to great ones. But one thing that is definitely the biggest constant is nutrition and fuelling strategy chat.
So to celebrate being in partnership with Precision Fuel & Hydration for the last year. I’m going to dive into what I’ve learned from my days of being a bit rogue with my nutrition to now what is a dialled in approach. This renewed and collaborative approach has given me a world of confidence as I embark on some of the biggest and most grueling ultra-races in the world (Not to mention helping with some big training loads and post-race recovery).
For further in-depth monthly chats, short video content in the build-up to key events and sponsor bonus giveaways. Join our paid subs group for $5 a month :) Alternatively you can subscribe for free and get weekly Lessons from the Long Run, I’m stoked to have over 1000 runners and supporters in the group. It really means a lot. For the chance to win this month, read on :)
Without further ado, here are my key lessons :)
Gone are the days when fuelling was a take-it-as-it-comes situation. To be at your best requires the same dedication to train the stomach as it does to train your body.
Many athletes start with a complex nutrition strategy, involving a variety of foods, supplements, and hydration methods. While this approach might seem comprehensive, it can lead to unnecessary complications and stress. I have found that simplifying your nutrition plan can offer big advantages. Enhancing both performance and enjoyment of the sport. The way I’ve gone about my nutrition has evolved in this way. Being a lot more precise with how I fuel.
A push in the right direction with Precision Fuel & Hydration
As well as an amazing research-based approach and a great group of people, the Precision team provides knowledge and individualised advice that has been a game changer. I credit a lot of their teachings and their product line with my nutrition success and therefore my race success. Before I go into that, let’s take a step into my old approach to fuelling.
The Early Days: A One-Size-Fits-All Approach
When I first began my journey as a runner and multisport athlete, my approach to nutrition was relatively straightforward. Take on whatever carbs that I could, whenever I felt like it. This carb-focused approach was taught from my Dad. It was a good learning from an early age. Based on a reliance on carb-loading before races, staying hydrated, and fuelling with whatever energy gels or bars that were handy during events. This approach worked to some extent, but it was unstructured and haphazard. I quite often suffered from GI distress, especially in high-intensity training or run-only events (where the effects of bouncing along can be a lot more aggressive on the gut). I also took zero consideration of sodium. Looking back it was fairly lucky that my carb drink also had electrolytes.
So what’s changed
With the help of Precision I’ve gone from an unstructured intake with a big range of products, to planning a consistent intake with a select few products. I’ve been primarily using the Precision Fuel Gels and more recently relying on the Precision Fuel Flow Gel, that I have found convenient to get an exact amount of carb prepared for a workout or section of course. I have stuck with a liquid carb focus, but I now have the reassurance that the carbs are combined with a high level of sodium in the Precision Hydration carb/electrolyte drink mix.
The Results: A Year of Growth and Success
Since making these changes, the improvements in my performance and overall consistency have been profound. I’ve noticed:
Better training and recovery: With the help of Precision I have had the advice and product available to better fuel my training and day to day hydration needs. This has allowed me to get much better quality in my long runs and high intensity training. Also, muscles that are well fuelled recover much faster than if they are depleted. This helps with backing up big days, weeks and months of training.
Better energy management: Instead of the energy crashes or a foggy type symptom that used to hit me hard in the later stages of ultras, I’ve been able to maintain a more consistent energy level throughout. I think a big part of this is adding in sodium through my drinks and taking sodium capsules.
Faster Recovery through hydration: By focusing on my post-race hydration in the form of electrolytes. I’ve reduced the time it takes to recover, allowing me to train and race more consistently. This has been particularly important in hotter temperatures.
Streamlined race day logistics: First let's talk about creating your nutrition plan. The whole calculation of working out different products with different carb profiles can be complicated. By having my select products described above, I can simply create my race plan and easily put together aid station bags with select products of varying quantities. This cuts down on a whole lot of stress before the race. But it also makes it so much easier on keeping track of product and what to take when you’re actually out there in the heat of the moment. I.e. You know when you reach into your vest or belt what product you’re going to pull out.
Improved race times and racing consistency: The most tangible result has been in my race times. Over the past year, I’ve been consistently having strong results with PBs. I attribute much of this success to dialling in my nutrition and hydration strategy. I had a few nightmares racing in 2022 (Canyons 100km and Poland) and I felt it was my nutrition that was the main cause. There are still things I am working on (mainly with fluid intake) but we must always look for ways to improve, as nutrition is something that is ever-developing.
The Long Run: What I’ve Learned
The biggest lesson I’ve learned over the past year is that when it comes to ultramarathons, there is no one-size-fits-all approach. Nutrition and hydration are deeply personal, and what works for me might not work for you. And, it’s yet to occur for me, but what works one day might not work the next time round. In saying that, practice practice practice! And always have some alternatives ready for you at aid stations in case you’re having one of those days.
By taking the time to understand your body’s unique needs you can unlock new levels of success. If this interests you, jump onto the PF&H website for a free nutrition strategy consultation Book your spot
Looking ahead, I’m excited to continue refining my nutrition strategy and pushing the boundaries of what I can achieve as an ultra-athlete. The journey will continue to develop and I appreciate you all for being with me in all these developments.
Now for the fun part. To celebrate a year of working together, Precision Fuel and Hydration have generously offered $250 of Precision Fuel and Hydration product to a lucky subscriber. Paid subscribers will have three entries into the draw and regular subscribers will get a single entry. All subscribers to this Substack as of 25th of August will be in the draw to win.
Appreciate you guys, and can’t wait to represent this group at CCC in just over a week!
DJ
