Rarely we have the opportunity to discover firsthand the details in nutrition within a career of ultra -duty by one of the athletes that end on the podium. Rodrigo Rorro Moath lends himself in this delivery to describe what he uses, how, when and the results he gives him.
If we look for information about
How to nourish and supply us during a competition We can find a thousand references. If we are looking for them for
long -term tests, the results number can increase in several orders of magnitude and become trillions of results (or almost;-d).
However, much are a copy-penga among them, small variations on the same nutrition strategies, often outdated, outdated or that it has been shown that they are not well aimed, possibly for objects other than ours (eg for elite athletes), etc.
The one that I am going to present to you today is not necessarily better or worse than any of them, more than anything, because
There are no "Nutrition laws"Or, at least, I don't believe in them, but I think"Principles of Nutrition"That is, there are a number of things that seem to be better than others, but what counts is how each one works, particularize them for our specific case.
Therefore, what I am going to expose is "
Practical case"That I applied (or that I had an idea of applying) for my nutrition during the
Ultra Mallorca Serra de Tramuntana.
The starting point
First a couple of brushstrokes to get in a situation and know the
starting point, something key when considering the
Nutritional Plan Because I think that no law or principle should be applied, however demonstrated that it is if it does not adapt to the concrete moment in which we are.
I had "reached" to the race on foot just a month earlier, after a three -month break without running anything (absolute zero) for some problems with one of the Achilles so I had not been able to make long runs to know the state of form and do tests to see how it responded to different nutritional strategies in an ultra. In those three months I was not fully standing but I was doing rehabilitation, strengthening, functional work, some elliptical and roller, ... everything that would not imply an impact on the foot.
Yes had the recent experience of the
Trail Tabernas Desert (72k +1,950m) That was
A month before And that, without knowing how or why because they were practically the first kilometers that ran after three months of break, it was embroidered in all the senses: at the physical status level, zero digestive problems, no downturn at the energy level, ...
In the
Ultra Mallorca Serra de Tramuntana I participated in the modality
Trail,
67K +2,591m that goes
From Valldemassa to Pollença And it has the following
profile and supply:
The nutritional strategy
With these wicker and the intention to make a "
Real test"With the nutrition that I wanted" because I fend it "(well, it was really because I was going without pressure, knowing that I had very little preparation and that anything could happen so I decided
226ers.
As you are going to see below, the truth is that
is nothing innovative, but quite the opposite, rather
typical typicalis, following the general recommendations that are usually found with very slight variations.
I do not do this for laziness or because I blindly trusted what brands indicate but simply because
After one million tests, I have determined what is best for me.
Roughly, the strategy had to meet the following
beginning:
-
Always I have to have available Water and energy drink with some salts contribution.
- The Energy Base has to come from gels support bars In specific moments and spare gels Just in case the bars do not enter or notice that the thing becomes complicated.
- He Sales contribution I do it through salts and varied the contribution depending on the amount of salts that the energy drink provides.
-
I only depend on the organization for water but I do not close to take something they can have in the supply and that I want at that time.
- Of the bananas I usually throw out often because they are an almost certain classic, on the rest, it depends on what gives me at that time and if there is something that fits me even if I do not usually get out of banana except for some orange if I feel like putting a little acid taste, some dried fruit or fig bread, quince, ...
- I have not taken Never salted foods, cocoa creams, sausage, ...
- Sometimes isolated I have caught Some fuck of fresh cheese or bars if I know them.
- The gels usually take them in the last supplies If I see that I stay without those I carry, but I throw them into the backpack just in case.
What I carried in my backpack
With everything commented so far,
The final result and what I put in my backpack was the following:
-
Hydration: two drums, one small (650 ml) with chicha and a large one (800 ml) with water. Both are full from the beginning. The little one carries Sub9 Energy Drink (mango flavor) Prepared with 50 grams and 500 ml of water, the proportions proposed by the brand. I carry in my backpack three plastic sachets with 50 grams in each of them with the idea of using insurance, probably a second although I would not end that drum and the third is spare, for just in case. In the first supplies I was not going to stop but in all others yes, always filling water and chicha, depending on how it was but most likely in the 2nd (before the high) and in the 4th (before the last section to the finish line).
-
Salts: As I have Sub9 Energy Drink, I have to provide mineral salts in some other way so I use the Salts Electrolytes. I turn to these because they give me more versatility for the dosage, in case at some point I need to reduce the time between shots. The idea is to start taking from the hour and a half, one every hour so they fall Ten capsules In the backpack to carry some spare (this occupies little so better than over).
-
Bars: "Food" I usually vary in the race according to sensations but I do well with solid food (even at relatively fast rhythms) so, although I have enough to do the whole test only with gels or only with bars, the initial idea is to pull bars and gels as support. The idea is to eat half a bar every 45 minutes, interspersing in between a good drink of energy drink. Obviously, that time must be adapted to the profile, time that takes, close to the supplies, ... and, above all, how the body goes. I do not care the taste while it is sweet but I decided to combine two flavors: four of Banana + bcaaas and two of Strawberry + Chocolate Pepitas.
-
Gels: They are the support but, even if they were the main livelihood, the choice is easy and is only reduced to thinking about the issue of caffeine and how many carry. I have safe one in each of the two climbs and one in the final stretch and that one or two of them are caffeine so, as are the large gels (40 grams), I put six, four of Strawberry (without caffeine) and two of Lemon (40 mg of caffeine each). Anduve doubting whether two others, but having gels in the supplies, if I go so badly as to need more than six gels, I probably do the same what I get to the body so in the end I leave the six.
The rest of the things in the backpack had nothing to do with nutrition (except perhaps the two scarf packages in case it was time to stop doing the last phase of the nutritional process;-D).
I have no idea how much energy load it carried and
I didn't bother to calculate it (Neither a priori nor later), even less at the detailed level of the nutrients because it is something that I worry about testing before, rather at a qualitative level because I do not use anything to calculate that I must take a certain amount of carbohydrates per hour
And then my stomach is closed, that you are thirsty and drink more than usual, that in a supply I get an entire banana and that also caught a quince chub, ... or do not do any of that and throw only from what I carry.
Of course,
He wore much more than he was going to consume But it is to be able to vary on the march, according to the sensations that I have because, as I have remarked several times, I base myself in general principles that I have observed analyzing how my body reacts and I am very clear that I can and I must jump whenever the situation requires it.
It gives better result to improvise something based on principles that you know that they more or less work for you that the clinging to a theoretically studied grid strategy to the millimeter. That works if everything goes ok but if things are twisted, everything goes to the gate and in those cases it is best to pull sensations and experience.
Did I comply with the planned?
No, as always happens for one reason or another in these long distance tests.
Sometimes it is because you have digestive problems, sometimes because you get bad the day at the physical level, ... and, others, because simply
You want to improvise or try new things (eg somewhat curious in the provisioning).
In my case, I did not follow her and, although this time it was because of the problem I had on my thighs, which made me completely change the strategy of the race, in general and as I have defended so many times, I think that the competition nutrition plan must only be a simple starting guide. In fact,
I think I have not followed the initial plan in any of the tests that I have done so far away than the marathon.
I do not know if you will share this point of view, if you will have disappointed the article because you were waiting for a magical nutrition plan and perfectly grid in times, amounts and types of products that are worth all cases, ... and, if so, I am very sorry but, as I have commented,
I don't think it is possible to do so (Not even in the case of professionals with a mega team of specialists by their side).
I hope this article has served you to have one more example in which you set for
stay with what sucks you and discard what does not convince you, that makes you reflect or consider other points of view, etc.
If you have doubts,
You want us to talk or discuss something you have only to raise it in any of the social networks of 226ers, that surely we all learn a lot.
#FeedYourDreams
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