The West Highland Way Race
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John Kynaston
 Apr 1, 08 - 6:48 AM |
Article on nutrition and ultra running
I had an email from William Sichel yesterday. William Sichel is a leading world-class endurance athlete. His achievements in Ultra-Running include being the World # 1 for the Six Day event (2006) and the current Scottish 48 Hour Record Holder. William gave me some advice on DOMS recently. Anyway he sent me a link to an article he wrote on nutrition and ultra marathon running that is really good. Click here to have a look. http://www.myprotein.co.uk/?page=article&id=214 John |
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Brian Mc
Apr 1st, 2008 - 6:53 AM |
Re: Article on nutrition and ultra running
Gastro-intestinal disturbances?  Based on other forum postings, this sounds like a familiar problem for some runners. |
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Tim
Apr 1st, 2008 - 7:04 AM |
Re: Article on nutrition and ultra running
Uncanny timing again John. Just last night I was roughing out a piece on this very subject but I hadn't quite finished it. I've put it up on my blog now here so that folk can have a laugh at my views. There are enough similarities to make me think that I'm heading the right way by cutting back on the amount I eat and drink during these training runs. |
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John Kynaston
Apr 1st, 2008 - 9:19 AM |
Re: Article on nutrition and ultra running
Thanks to Tim you can click on the link below to go to the article. Do read Tim's as well it is really interesting. http://www.myprotein.co.uk/?page=article&id=214 |
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andy dubois
Apr 1st, 2008 - 10:11 AM |
Re: Article on nutrition and ultra running
I know from my own experience during WHW 2006 I tried to consume the recommended 60g of carbs per hour and didnt fare too well , in the UTMB 2007 a bottle made up with Perpeteum and Hamer Gels that was meant to last 6 hours was lasting me 12 hours and I felt great throughout the whole race. Interesting to read William saying he only consumed around 100 calories per hour. I think all the studies done that say 60g of carbs per hour were designed for events like marathons and Ironman where the intensity is higher - during ULtras the intensity is much lower so the body can burn fat stores more effectively and therefore doesnt need as much carb. I know in training, the shorter ( 2-3 hour runs) I need more carbs per hour to maintain an even pace than 4+ hour training runs. Those of you that tend to eat a lot and get GI problems its worth trying to consume less. Wont solve everyones problems and after reading Dean Karnazes book I might be totally wrong - he eats everything but the kitchen sink whilst running - how you can eat a large pizza whilst running beats me! |
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Dave Waterman
Apr 1st, 2008 - 8:44 PM |
Re: Article on nutrition and ultra running
See Mike Mason for detail regarding Gastro-Intestinal disturbances.......and watch your footing going up Devil's 
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Jonathan Steele
Apr 2nd, 2008 - 1:46 AM |
Re: Article on nutrition and ultra running
Hi GI etc is something I have lived with for years on a day to day basis until I was diagnosed with being a coeliac (cant eat Gluten) Gluten is found mainly in wheat based foods, so Bread,cereals, Pasta, Pizza etc,are out!! actually it is easier to say what I can have, Rice, Potatoes, salad ermm and not much more, did I mention I am also a vegetarian.Coming to the nutrition bit I had disastorous results at Whw 2007, within an hour of running, I suffered from diahorrea and after the attacks I didnt rehydrate properly or consume enough calories/pottasium etc, leading to a collapse and a dnf at Kinlochleven (either that or I was trying to get away from Mike Mason)  I revised my nutrition strategy for the TDMB and followed Mr Masons advice (similar to Andy D) Water only in the Camelback, an energy gel every 45mins to an hour,1 endurolyte every hour and a bottle close at hand of Hammers Sustained Fuel (simillar to perpeterum)(carb/protein/glutamine etc drink) made into a very thick liquid and used as a multi hour drink. This little combo worked very well for me, and I will be using it again for a 50miler in a few weeks time and this years whw 
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Bob Allison
Apr 2nd, 2008 - 2:55 AM |
Re: Article on nutrition and ultra running
As well as the food and fluid intake during the race, what are opinions on how much to eat before and how long before the race start? Last large meal when? Eat smaller snacks? Eat something 45 mins before start? This will have an effect on what’s happening in the GI department in the early run stages and may well also have an influence on how you feel later on? Cheers, Bob |
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Brian Mc
Apr 2nd, 2008 - 3:22 AM |
Re: Article on nutrition and ultra running
I would echo the comments about the difference between ultra and shorter distance events. I find for shorter, faster races I must stop eating 2 hours before the event or risk stomach cramp. For ultra events though I find it just doesn't matter except avoiding huge big heavy meals an hour before the start - sort of commonsense don't eat a plate of sausages just before the race kind of approach. They are run at a slower pace so the stomach isn't joggled about as much. I do tend to carbo load (eat 8-10g of carb per kg of bodyweight) for the few days before an ultra event. This is on the advice of a book written by ironman triathletes. I don't weigh out the food but use the 8-10g as a rough guideline to up my intake. Carbo loading is supposed to help you store glycogen in your muscles and liver and there is experimental evidence to show that it works - carbo loaded athletes had more glycogen (and therefore a longer lasting store of fuel) than non carbo loaded athletes. |
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John M
Apr 2nd, 2008 - 4:57 AM |
Re: Article on nutrition and ultra running
This is very helpful, thanks for posting. As someone new to ultrarunning I've been experimenting quite a bit during training and have only recently found, what suite me whilst running. Jaffa cakes, peanut butter sandwiches, malt loaf, ginger cake, jelly babies etc all do it for me. The points on hydration are also interesting, I've stuck to lucozade lemon during training and plan to for the Highland Fling (my big race of the year - hopefully WHW next year). I'm concerned about comments surrounding hyponatremia and (although I don't tend to over-drink during runs but) want to ensure I get enough electrolytes in - any tips? |
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Brian Mc
Apr 2nd, 2008 - 5:06 AM |
Re: Article on nutrition and ultra running
Succeed salt caps - order via web - also see the previous thread about hydration. I'm pretty sure it covers salt intake too. |
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Jon Steele
Apr 2nd, 2008 - 6:17 AM |
Re: Article on nutrition and ultra running
Hi John If you use a Camelback etc, I recommend not to use Isotonic drinks (Lucozade Sport,Hi5 etc) in it, just use it for water, as after 10 hours or so into an Ultra it tastes absoultely disgusting, all you can taste is salt, and in the worst case scenario you will stop drinking it, use the camelback for water, but make sure you either carry an isotonic in a hand held bottle or like brian said you could use sucseed tabs A few years ago(2003) on a Bob Graham attempt, I made this mistake on an exceptionaly hot night, I filled my camelback with isotonic, after 3 hours I couldnt stomach it anymore, arriving at Threkeld (4hours,) I was drenched with sweat with an incredible thirst, I drank 2 litres of water in seconds, headed off over the dodds drinking huge amounts of water, by Helvelyn I was completly out of it, I saw a carpark full of cars on Dollywagon Pike, and was asking my support crew where the service station was for some petrol while on Seat Sandal, my attempt suprisingly finished at Dunmail Raise. Hypotranemia was practically unheard off on the Fell Running scene then, months later I diagnosed myself after hearing about a female runner dying in an American Marathon. I suffered from all the symptons, Swollen Stomach(Mike Mason p*** off before you start  ) Incredible thirst, Headache, Constipation (Mike should try it )confusion, dizziness. After ditching my isotonic drink, I had drank over 6 litres of water in 5 hours, sweated profusely and hadnt had a pee since I started the round, and hadnt eaten anything which contained sodium, without sounding overdramatic I was lucky to have escaped Intensive care. In 2003 I was 17 stone with a small amount of bodyfat, the reason I add this, is different body types respond in different ways and need different amounts of cals/water/sodium etc to work effeciently, and if you take something out of equation, then trouble can be in store for you.My muscles created a lot of heat, much more than a 9 stone fellrunner, plus the energy it takes to run and climb with a bodyweight of 17 stone is hugely different from 9 stone. So consider your own frame and your own weight, and remember what you can face eating at 50 miles you probably wont be able to at mile 80 .
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Brian Mc
Apr 2nd, 2008 - 6:52 AM |
Re: Article on nutrition and ultra running
17 stone with not much fat! I hope you're not expecting me to carry you during your BG attempt this summer.
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Drama Queen
Apr 2nd, 2008 - 8:22 AM |
Re: Article on nutrition and ultra running
Personally, I don't like drinking or eating the same thing at every stop. I have to change things otherwise I won't eat or drink and I will die...a bit of melodrama is expected of me. The food has to be plain and in no way rich. Anything else would risking stomach problems. I would stay away from cold food as well. Took some ice cream in last years Fling and I wouldn't chance it again. Eat up to the Startline if you want unless you are planning to sprint 95 miles. Think there is a photo of me somewhere eating a banana roll and drinking a pint of milk as I am getting ready for the off. John M - As Brian says get some Succeed Buffer Electrolytes and then you won't die of Hyponatremia at least. |
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Jon Steele
Apr 2nd, 2008 - 9:06 AM |
Re: Article on nutrition and ultra running
Brian I have thankfully lost a stone and half since then, now around 15.8, should be around 14.12-15. can you carry that from Wasdale to Keswick please??!!
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Mike Mason
Apr 2nd, 2008 - 9:19 AM |
Re: Article on nutrition and ultra running
Sorry I will always be a martyr to my b's. However, I can recommend for pre-race carb loading - Pre-load from Allsports. This is a carb/phosphate stacker - use 3 days before racing. Before this I used Hammer's race day boost. Both I find much better than force feeding pasta etc and the resultant bloating etc etc. This plus GU gels, perpeteum and SUCCEED buffers gets me along and enables me to lay traps for any following runners...... 
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andy dubois
Apr 2nd, 2008 - 11:08 AM |
Re: Article on nutrition and ultra running
Just to agree with Jons points regarding having sports drink for the whole of the WHW. Training for an ironman I never had any problems consuming sports drink for 5 and a bit hours on the bike and 3 hours running but anything more than around 4 hours straight running and I find sports drinks like lucozade, gatorade etc etc completely unpalatable. Perpeteum or sustain or similar are designed to be used for ultras , dont have that sickly sweet taste so you can drink them all day ( and night) long. The occasional sports drink from your support crew is a good idea and make sure you monitor your electrolytes ( endurolytes by hammer are good as arew succeed tabs) I tried all kinds of things in training runs - rice puddings, jelly beans, crisps, muesli bars, bananas - all were ok in training - none were ok in racing. Just dont make the mistake of thinking what works for a 3-4 hour training run will work for 20 plus hours. (It may but I think the majority of people will agree it is different) Hope that helps. |
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Tim
Apr 2nd, 2008 - 11:27 AM |
Re: Article on nutrition and ultra running
I'm seriously beginning to think that "sports drinks" are part of the problem rather than any sort of solution to the problems of hydration and hyponatraemia. I think because of their sugar content they encourage folk to drink for the "sugar hit" and end up delivering far too much water along with the sugar. They don't contain enough sodium to match the blood sodium levels so they lead to a drop in plasma sodium (hyponatraemia). I've switched back to water and I'm finding my long training runs far more comfortable. |
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Murdo McEwan
Apr 2nd, 2008 - 12:19 PM |
Re: Article on nutrition and ultra running
Help! I find all this ~ sometimes apparently conflicting ~ advice and comment very confusing.  Murdo
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Jon Steele
Apr 2nd, 2008 - 2:38 PM |
Re: Article on nutrition and ultra running
Hi Murdo You could try plan b A fine bottle of Malt, at every checkpoint and a crate of Haggis plus afew dozen bars of tablet instead
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John M
Apr 2nd, 2008 - 3:11 PM |
Re: Article on nutrition and ultra running
Thanks for all the advice gents. Jon - that sounds like a very rough time you had! Just ordered some Succeed from Endurostore and I should be able to try them on a 20-miler before the race, as well as on a few shorter runs. I'll maybe give Perpetuem a shot after this. I agree that on the whole sports drinks can be quite difficult to drink - during a marathon last year I was using gels and the provided orange lucozade and my mouth was as gloopy as a four year old's after a stick of rock. I find that the lemon lucozade with caffiene is actually very good though and have used it on a few 6hr runs (agreed though I don't know how this would feel on 20+ - something I'll have to figure out I suppose). I read Tom's blog comments on the electrolyte contents in sports drinks not being sufficient for ultra races and it'll be something I'll investigate further. As I've now got most of my training in using these though, I think it'd be wise to continue. Hopefully the succeed won't have any adverse side-effects. |
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Mike Mason
Apr 2nd, 2008 - 3:15 PM |
Re: Article on nutrition and ultra running
Tim, check this out: http://www.hammernutrition.com/downloads/fuelinghandbook.pdf there are 'sports drinks'that contain sucrose or other simple sugars that give you a GI high and then the crash and burn. Then there are the ones you should/could use - complex carbs/maltodextrin based. I have a cycling mate who makes his own fuel using maltodextrin (which you can buy in bulk cheaply) AND other things that the git won't reveal to me...... It's back to the 'horses for courses' debate we have had before in these threads. Not everything works the same for everybody...as they say we are all an experiment of one. However, I work on the premise that there is something lurking out there, as yet untried by me, that will work and give me an edge. Probably need a seperate thread on complementary medicine - but again there is something good and useful in everything. Keep an open mind and use the training runs to experiment safely. |
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Tim
Apr 2nd, 2008 - 3:40 PM |
Re: Article on nutrition and ultra running
Hi Mike, I agree it's about "horses for courses" but I'd beware of extrapolating anything that works well for cycling and assuming it'll work fine for ultra running. I reckon that if William Sichel can get by on just 100 calories an hour in the Spartathlon, there's really no need for liquid calories so why bother with them? Of course there are plenty of companies keen to sell them to you but I'm willing to bet that if they have any experimental data at all to support any of their claims, they *won't* have data relevant to 24 ultra races. Energy drinks may well have their place for shorter events and may well be used by experienced ultra runners sensibly but I personally reckon that they're wrong for ultra races of the duration of the WHW. |
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Mike Mason
Apr 3rd, 2008 - 12:04 AM |
Re: Article on nutrition and ultra running
Tim, hi. The Hammer products were developed for cyclists and ultra cyclists originally. They are now de rigeur in use in US/European ultra running circles. That doesn't mean to say that certain people with innate abilities/great genes etc can't live on water and oxo cubes etc. I will try anything once...if no good I will discount it. But I won't raise my eyebrows when I see something new.....I will want to understand what potential benefits are being described and make a judgement on whether to try or not....I usually try...... contact me off list I have more info if you want... |
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Brian Mc
Apr 3rd, 2008 - 12:05 AM |
Re: Article on nutrition and ultra running
I tend to keep hydration and energy intake separate, not because of a fear of hyponatremia, but simply because I don't like drinking energy drinks, even maltodextrin based ones (Torq is a good one by the way and comes in a neutral flavour) over long time periods. Havign said that, for non-supported events like OMM I measure out bags of maltodextrin powder to chuck straight into the bottle I am carrying to restock on energy when required. I find separating out water + various foodstuffs (gels and solids) + succeed caps easy on the stomach and easy to manage when restocking with support crew. When restocking I have coffee. |
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George Reid
Apr 3rd, 2008 - 12:34 AM |
Re: Article on nutrition and ultra running
Well I tried the Tim approach last night. I ran 10 miles then had a snickers bar ran another 10 and had another snickers bar total run was 23 miles and drank 500 ml of water, felt fine afterwards and ok today, I would say towards the end of the second 10 I could have used something sooner as felt a bit on the edge at around 18 miles as soon as I had the Snickers I was fine and I flew the last 3 miles. Although that could have been a concern about missing my train home. Stonehaven through Fetterseeso forest, durris forest then the dee side way into Aberdeen for anyone who is intrested. Thought of you as I ran down Ferryhill road Tim. |
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Tim
Apr 3rd, 2008 - 3:25 AM |
Re: Article on nutrition and ultra running
Hi George, I din't stick to rigid distances, when I start to feel a bit wobbly and find myself stumbling, I grab my next bar. I do suspect though that I might be better off with smaller bars, slightly more frequently. I'll either halve my Mars Bars or move over to Milky Ways. I personally wouldn't choose Snickers bars though. I like them and they probably have more calories thanks to the peanuts but those peanuts are relatively indigestible. Still, it sounds like things worked out pretty well anyway. Fingers crossed for a great Fling and WHW race! |
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Brian Mc
Apr 7th, 2008 - 2:51 AM |
Re: Article on nutrition and ultra running
William is a pretty small fella if I understand correctly - 5'6" or something like that. I think it might be dangerous to assume what fuels him will fuel yourself. Garmin and SportTracks software use the same empirically (i.e. from data) derived formula to calculate calories in a run based on time, distance and elevation data, along with the user profile info (age, weight, gender). In the absence of knowing what works for you this is a more robust way of determining appropriate calorie intake. My calories expended works out at 109 kcal/mile on average, with a range from 105 kcal/mile (Wuthering Hike) to 115 kcal/mile (a 16 mile slow training run). I am 10.25 stone and 5'8", so probably bigger than William Sichel. Only taking on board 100 kcal/hr would seem to be a recipe for calorie deficit and an eventual bonk for me. I'll be planning on around double that per hour plus taking on 500 kcal or so at checkpoints. |
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Brian Mc
Apr 7th, 2008 - 3:45 AM |
Re: Article on nutrition and ultra running
Should also make it clear that I am estimating my calorie intake as I don't propose to consume 110 or so kcal/mile as my Garmin data might suggest. I reckon I'd be sick or have bum related issues. But I will be consuming more than the 100kcal/hr that William consumed during the Spartathalon. I very very nearly bonked in the 07 race at the foot of the Devils Staircase after consuming 1 gel per hr plus pasta and coffee at support stops. Pasta was horrible by the way - it'll be rice pudding and jamaica cake this year. The difference between my planned calorie intake (200 odd kcals/hr plus extra at stops) and the calorie expenditure suggested by the Garmin data will probably be made up from my body metabolising fat and muscle once the glycogen stores have gone. Here comes the POW look ... |
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Andy Cole
Apr 7th, 2008 - 4:15 AM |
Re: Article on nutrition and ultra running
Really interesting thread. I only started ultras in late 2006 and bought into the "you need x amount of fuel to keep going" premise, and forced food down for a few races. In the past six months or so though I have discovered like others that you don't need as much as the received wisdom decreed, and I personally find I am happy with a litre of flat coke over four hours, and a Mars bar or similar every two hours. However, I have only tested this on runs up to 50 miles (say in the 9-12 hour range). In the WHW and TMB you have to keep going much longer than this, and I'm concerned that the "lower fuel" strategy may not extrapolate. Because of the logistics and general stress involved, I don't think many of us do these longer runs very often (maybe once or twice a year?), so getting our personal feedback is much slower, and we need to have a "plan B" in case our preferred strategy doesn't work. For the WHW, I'm toying with the idea of going with my new lower intake, but then stopping for a "meal" (ie sit down for 15-20 mins and eat something more substantial) at what would be almost normal mealtimes - eg breakfast at Rowardennan, lunch at Auchtertyre, dinner at Kingshouse. I know from the shorter race experience that I will be able to make this work for at least the first two stops (the lower intake means that the idea of a sit-down and a meal is still attractive)- it just needs the time commitment (ie be prepared to lose the running time in the hope that it pays back later). I saw this "stop at mealtimes" approach recommended on one of the US ultra sites - anyone tried it? |
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Tim
Apr 7th, 2008 - 4:53 AM |
Re: Article on nutrition and ultra running
Hi Andy, can I suggest that you'd be better off resting for an hour or so? It gives me more time to catch up an pass you. You make a good point about the WHW really being a step into uncharted waters for most of us when it comes to nutrition. It's well nigh impossible to extrapolate even from your longest training runs just what is going to happen in the race. This is where experience really counts. I plan to stick to my "low cal" plan but with the occasional extra top-up if I feel the need. I'm not going to try and force anything down "because I ought to" though. |
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Jody Young
Apr 7th, 2008 - 2:48 PM |
Re: Article on nutrition and ultra running
When doing long training runs in the mountains of the Lake district ie 12+ hrs i always take on board at Glenridding 2 cornish pasties, 1 can of coca cola, 2 plastic cups of sweet tea. That always sees me over the Helvelyn and Fairfield range and normally at this time of year getting close to darkness. Oh, a hefty bowl of porridge in the morning lasts 4 hrs hard going on the hills...tried and tested many times!!
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Maya Lukas
Apr 9th, 2008 - 4:21 AM |
Re: Article on nutrition and ultra running
Hi all, I also would not go by "if it works for him with 100 Kcal going fast, it will work for me going slower". In the 2005 24h WC Jens refused real food in the last hours and I had him run on roughly two gels per hour (100kcal/gel if you get everything out) and did not at all like it, but it worked for the last hours (accepting that Jens was completely done-for afterwards) I know from training that Jens can go for a 6-8 h running-day-tour, having only a (alcoholfree) beer in a "lunch brake", when I definitely have to eat something. I know what happens if I do not. At least we have to provide some energy to enable the burning of fat. These strong fast runners seem to me all to have the ability to burn much fat (after one Spartathlon, I was astonished, that I realized that Jens had less fat on the hips than before the race, when we walked arm in arm, so there had a lot gone!) on very low energy-consume and to make an awfully lot out of the little energy they take in. I believe that is one of the parts that makes them strong ultra-runners. So I think how much one needs everybody has to find out by themselves, as well as which kind out food works well. In WHW I had gels, which I think go always (just squeeze them out and swallow, and for me the ones from power have a decent taste, I tried others which almost got me vomiting) and at the checkpoints my crew fed me with something "real" 10min-noodle-packs, mashed potatoes, porridge-kind of things etc. Concerning the stomach that was one of my best races...Before WHW I used to drink pure water, but that worked not so well. So from that year I started to take isotonic powder into the water (have to try with taste there as well) and after a few hours I mix salt into it. There can go a lot of salt into it before it tastes bad, especially after hours. My impression is, that it does not taste "awefully salty" if one needs the salt. Maya |
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Tim
Apr 9th, 2008 - 2:01 PM |
Re: Article on nutrition and ultra running
Hi Maya, I'm not planning on sticking to 100 cals/mile, I was really quoting it as an example of how little one could potentially get away with and trying to make the point that it looks like you don't have to come near your energy expenditure. As ever, you have to listen to your own body and I'll be doing what ever feels right for me on the day. I have tried gels in the past but I just can't stomach them over and over and over and over again. No doubt I'll find the same problem with Mars Bars. Thanks for your input. Interesting stuff. |
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George Reid
Apr 10th, 2008 - 1:19 AM |
Re: Article on nutrition and ultra running
Hi Folks I bit the bullet and bought some Perpeteum and tried it on a 23 mile run last night, I made up a 4 hour bottle and also took a 500ml of water with me. I felt fine and the Perpeteum was very easy on the stomach. So my question is how do you guys use it, is it as an extra when you need it or do you take it all the race but take extra food as required, do you take it as a paste, or in hours bottle or as a drink. |
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Mike Mason
Apr 10th, 2008 - 6:15 AM |
Re: Article on nutrition and ultra running
George, hi. I will let Andy D update on his gel paste flask approach which I intend to replicate. Upto now I have tried to stay off solids all together. Using Perp in a camelback. With the addition of GU/Hammer gels. I have also found Sustained Energy from Hammer very good also...and no taste vs perp. I have used also Clip 2 in the past......but found I became nauseus. Hammer suggested I might have been using an old batch sitting around in my cupboard for a while....checking the labels of course they were right. I do like the Perp though... |
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andy dubois
Apr 10th, 2008 - 12:44 PM |
Re: Article on nutrition and ultra running
Hi George I make up a flask with 9 scoops of perp and 6 hammer gels. It makes a very thick but drinkable paste. The original plan was this should last six hours but found during UTMB lasted 10-12 hours.I didnt eat anything at all for the whole race and the only other calories I had were from sports drink and coke at some of the aid stations.( this still gave me around 170 calories per hour) I used a 3 litre camelback for water,endurolyte tablets for slats and just took a swig of the perp every 20 minutes or so. The only time I felt low in energy was when I forgot to take a swig for an hour due to the nature of one of the descents. As WHW has support crews you could make up a more dilute paste that is easier to drink and just get your support crew to give you a new flask each time. Play around with the amount of perp and gels you need per hour as everybody is different depending on size and speed and who knows what else but for what its worth I weigh 67kg's and 173 cm. I found it very easy to digest for the whole 28+ hours and never felt hungry, my stomach was never dodgy and finished feeling strong. I know plenty of WHW's like to eat during the race so it wouldnt work for you but I tried eating in the WHW 2006 and had problems both with stomach and with energy levels which is why i tried this approach. If you have any more questions feel free to email me. |
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George Reid
Apr 11th, 2008 - 4:05 AM |
Re: Article on nutrition and ultra running
Thanks for that guys I normally use SIS gels but I guess could give the hammer ones a go. Lots to think about, need to try things out over the next few weeks would like to have a plan for the Fling. |
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Brian Mc
Apr 11th, 2008 - 6:46 AM |
Re: Article on nutrition and ultra running
I've started using Clif bars as I like solid food en route, with gels too. Powerbars are just too chewy but the Clif ones are very moist and easy to eat. I'll be trying them on a long run this weekend. |
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