My Tarawera 2025 Race Plan - Available Now

As always, shout out to my support crew and all the support that got me through this day!!

TUM102 – 7:17:42

Aid Stations

• 8 Aid Stations (3 crewed, 5 uncrewed)

• Forecast: TBD but looking good

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Race Day Plan

Morning Routine

• Wake Up: 4:20 AM (Reality - was awake/restless from 2am)

• Breakfast:

  • 2 slices of toast with butter and honey or jam

  • Coffee

  • Sip on PF&H carb/electrolyte drink(500ml) until 40 mins before start

• Race Kit: Adidas TERREX race kit wearing Agravic Speed Ultras and Suunto Race watch, lube up including a little bit on toes, and tape nipples.
  Note: No mandatory gear if making certain cut-offs - Same rules for everybody

• Nutrition: Precision Fuel and Hydration

• Drive to Start:

  • Depart from Whakatane (parents' house) at 5:55 AM

  • Travel time: 30 minutes

  • Arrive at start: 6:25 AM

• Warm-up: Easy 10-minute jog plus a couple of strides

• Pre-Race Nutrition: 1 gel (10–15 minutes before start)

• Race Start: 7:00 AM

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Nutrition Strategy

• Goal: At least 90g of carbs per hour with 500ml PF & H drink

• Sodium intake: 650 mg per L

Race Plan & Aid Station Breakdown

Start to Fenton Mill (Drop Bag) (~3 hours)

• First Leg: Start → Titoki (50 mins)

  • 1 handheld (30g Precision) - tick

  • 150g flow gel (in belt) - tick

  • 1x 30g gel - tick

  • 1x 30g caffeinated gel - tick

  • 2x empty flasks with powder - tick

  • Total Carb: 300g

• Titoki (Uncrewed Aid Station) → Outlet (1 hour)

  • Fill one flask (empty that contains powder) with water (see pic from Ryan Thrower below - approaching aid station with Precision flask with Carb/electrolyte powder ready)

    

• Outlet → Fenton Mill (1 hour 10 mins)

  • Fill one flask (empty that contains powder) with water

Fenton Mill (Drop Bag) → Okataina (75 mins)

• Drop Bag Supplies:

  • 1x handheld with carb/electrolyte - tick

  • Small flask of carb/electrolyte (650ml total) - tick

  • 1x 90g pouch - tick

  • 2 electrolyte capsules - tick

  • Total Carb: 135g

• Rotoiti → Okataina (25 mins)

  • Fill up handheld with water if needed - didn’t need

Okataina (Crewed Aid Station) → Tikitapu (2 hours 20 mins)

• Supplies:

  • 1x handheld with carb/electrolyte - tick

  • 1x flask (place in belt) - tick

  • 150g of flow gel - tick

  • 1 x caffeinated gel - tick

  • 2 electrolyte capsules - tick

  • Total Carb: 240g

• Millar Rd: Fill handheld with water - tick

Tikitapu (Crewed Aid Station) → Redwoods (50 mins)

• Supplies:

  • I had a couple sips of coke at aid station

  • 2 handhelds or 1 (30g) depending on heat - ended up with two handhelds but drunk about 750ml

  • 2 gels (60g) - I ate 1 caffeine gel

  • Total Carb: 90g - consumed 45g + 30g = 75g
    Keeping cool with ice water and replacing nutrition - thanks Ryan Thrower for the pic)

    

Redwoods (Crewed Aid Station) → Finish (30 mins)

• Supplies:

  • 1 handheld - 400ml consumed

  • 1 gel - tick

  • Total Carb: 60g - consumed 50g

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Estimated total Carb Intake: 825g - Actually consumed 815g

Estimated Race Time: ~7 hours 55 minutes
Estimated Intake Carbohydrate Per Hour: ~105g per hour

• Actual Race Time: 7 hours 17 mins 42 seconds

• Actual Intake Carbohydrate Per Hour: 112g/hr

• Actual sodium per hour: 743mg/hr

• Fluid: 703ml/hr

• Relative Sodium Concentration: 1057mg/L

This exceeds the goal of at least 90g of carbs per hour, ensuring sustained energy levels throughout the race.

Support Crew Notes

Crew Members: Neil, Jo, Jase, Michelle

• Drop DJ at start line – No rush

• Travel to Rotoiti Rugby Club to collect shuttle to Okataina Aid Station

• Okataina Aid Station:

  • Offer ice bandana

  • Swap out empty nutrition for fresh nutrition

• Drive to Tikitapu Aid Station:

  • Again, offer ice bandana (especially if it's hot)

  • Offer flask of flat/flattish Coke (air sucked out) or redbull option while DJ runs up

  • Swap out used nutrition for fresh nutrition

• Redwoods Aid Station:

  • If possible, have someone stationed ahead of time in case of delays

  • Spare food options: 1x flask with Coke (air removed) or redbull option

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Final Notes:

This plan is designed to optimize fueling, hydration, and race-day efficiency, ensuring a smooth experience leading up to the finish line. Shoutout to my amazing support crew and adidas TERREX team for making it all possible!