Fuel & Hydration is one of the deal makers or breakers. I include sodium, potasium, electrolytes, carbs & all that in this category. Recovery, protien, omega's etc.. 2006 was my big learning year. Completed Leadville 100 with no cramps! Want a copy of excel tool?


kayak surge said...
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Heath said...

Sergio, you got it. E-mail coming with link approvial. Heath

kayak surge said...

Heath, thanks for the reply to my post. I didn't get the base base base part but..no big deal. I am not a racer since I was a kid but maybe one day again. As far as my time I am shooting for "A" buckle not a time . I figure that will take some of the pressure off but I am using my computer now and we are training harder and harder every day and week. KIT dude sounds like you got it together.


michael said...
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Heath said...

Yes I'll send you a link with permissions soon. Keep in mind it's a good way to figure out what works for you. We are all different. It helps you track and baseline, from there tweak for you. Good luck!

Andre said...

Hi Heath
I'm starting training for this years Leadville 100, my first. I was wondering if i could get a copy of your nutrition plan as well?

Anonymous said...


Anonymous said...

Hi Heath,
I just started to race in a local xc series since a year ago, I do 3 laps in a circuit of 5 miles for an average of 1.5 hours total at a average %HR of 97 and a consumption of around a thousand kcal. My question is, do you have a table like like this one (that looks for marathons) for xc races? Or what I can do?
Thanks for your advise!

Heath said...

D- If you want a copy of this sheet to mess around with let me know. I can provide a link where you can use it. Not sure I follow the marathon / xc bike comments. e-mail me and I'll respond. hweisbrod_175@comcast.net

ALL- provide E-mail and I'll send the "fuel is key" spreadshet link to you. Then as administrator I'll remove your e-mail address from this blog by deleting the comment.

paul said...

Hi Heath,

After getting destroyed in the heat during last Sunday's Ocup, i've been looking more carefully at my food intake. Is your spreadsheet still around? I've love to take a look.


Heath said...

I can share just need your e-mail< i store the sheet on google docs, so e-mail needed. cheers

Tim said...

Hi Heath. As with Andre--I'm attempting my first Leadville 100 this year--and just gained a slot through the primary sponsor/health club I belong to--Lifetime Fitness...so I have some serious work to do to get ready. I'd appreciate getting a copy of your nutrition plan. Thanks--from your neighbor in Eden Prairie.

jay lill said...
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Heath said...

Jay L. I saw your post with e-mail, I've since deleted, and have sent you the link for the calculator to your e-mail.

jay lill said...

Very nice tool. I look forward using this as a guide for ultra endurance events.


Lee said...

Hi Health,

Can I please get a copy of the Fuel is Key & the nutrition plan.

I'm doing my first 55km race..


Heath said...

I need your e-mail to send you the link. E-MAIL me at redsqurrel@comcast.net

Yes it's spelled wrong.

Mike said...
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Heath said...

Mike, I sent you an invite to the fuel is key xls. Cheers.

Andrea said...
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Heath said...

Andrea, I sent you the link and removed your post with e-mail. Need again or help, post up again. Thanks, Heath

Heath said...

Just a note to myself so I'll always have handy. From Joel Friel training bible communications.

Race Day Fuel by Coach Christine Palmquist

No matter how well you've trained, race day fueling can make or break your race. Before you arrive at your "A" race, you should have practiced race day fueling in several breakthrough workouts and practice race situations.

Your race day fueling begins at least 24 hours before you stand on the starting line. Things to consider:

Glycogen Loading – In the 24 hours leading up to your race, eat carbohydrate rich foods and beverages with each meal and snack. Aim to total 4-5 grams of carbohydrates per pound of body weight during this day. For a 150 pound athlete, this means 600-750 grams of carbohydrates or 2400-3000 calories of carbohydrates. This can add up quickly if you drink fruit smoothies and energy drinks along with your meals.
Fluids – Drink often, but don't force it. Energy drinks and fruit juices make ideal day-before drinks as they can boost your carbohydrate intake and often include electrolytes to maintain your electrolyte balance.
Sodium – If you are an athlete prone to cramping or weather conditions will be hot/humid, consider sodium loading. Eat salty foods, take some electrolyte capsules and drink energy drinks.
Fiber – You need to know what your body needs and give it just enough. I would avoid big salads and any foods high in fiber for lunch or dinner the day before your race.
Race Breakfast:

Eat 1 gram of carbohydrate per pound of body weight with your pre-race breakfast. For our 150 pound athlete, that means 150 grams or 600 calories.
Choose foods and drinks that have worked well for you in many practice races. Typical pre-race breakfast foods include: Boost, Ensure, bagels with honey and/or peanut butter, bananas, yogurt, hard boiled eggs, apple sauce, energy bars, energy drinks, toast, waffles, oatmeal, and cereals.
Focus on carbohydrates for breakfast and avoid fats. Some athletes find that a little protein can make their fuel last longer. It can also lead to stomach distress. If in doubt, skip the protein.
Fluids – drink as soon as you wake up with the aim of rehydrating. Stop drinking 1-2 hours before your race so that you don't start the race with a full bladder. 10 minutes before your race, "top off your fluids" with a reasonable gulp of energy drink.
During the race:

For races longer than 60 minutes, you will benefit from in-race fueling and fluids.
Start early with your fueling – within the first 15 minutes.
Average 30-60 grams of carbohydrates per hour during your race. These can be exclusively in fluid form if you have stomach issues. Always follow gels, bars and concentrated drinks with some water.
Drink every 10-15 minutes throughout the race. With each drinking opportunity, your job is to "know" what your body needs. It may need a small sip, or it may need more. By drinking often, you can keep up with your needs. Don't over-drink – be perceptive. Weather and pace may have changed your fluid requirements from previous experiences. Be open to this and give your body what it needs, no more, no less.
Sodium and electrolytes –if you are prone to cramps or will race in hot, humid conditions, add some sodium capsules according to the manufacturers directions. Take these with water.

Although you may not want to, try to have a recovery drink within 15 minutes of your race. This drink should include fluids, 50-100 grams of carbohydrates and some sodium. Repeat this drink or begin adding solid foods at regular intervals for two hours after your race. Proper recovery nutrition can slash the number of days that you will need to recover from this racing effort.

sdfoate said...
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turbo_mav said...
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Andrés Duarte said...

Hi, can you send me the link to the spreadsheet, i have anothers but I use several of the products you had there. Thanks


Bernie said...
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Anonymous said...

training for my first race would like to have your fuel is key spreadhseet. skillam@verizon.net

Hank said...

Can I get a link to the spreadsheet? Also, I am doing Leadville for the first time this year. How did you fuel for it and where did you stage you bags/fuel? Thanks.

Anonymous said...
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Lawrence Photography said...

Mate - I'd love to get a copy of this if at possible. Im back on the 'Dale after 3 years of re-hab and surgery on an elbow that needed replacing atfer a bad crash. Looking at racing this (http://www.RapidAscent.com.au/asp/Map.aspx?e=7) next year and I have suffered from dehydration in the past.
Any help appreciated.

Anonymous said...

Would love a copy of your spreadsheet doing my first 6 hour endure soon and I think it will help alot !! Corey@plumbonplumbing.com.au thanks in advance

Corey said...

Not sure if my last message worked but would love a copy of your spreadsheet Corey@plumbonplumbing.com.au

HEATH said...

Corey I sent you permission to the document..... Heath