100 Miles. 14:46 Finish. No Bonk. Here's How I Fueled. — Transcript

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1. 0:00How did I fuel to break 15 hours for 100
2. 0:02miles? I'm not going to make you wait
3. 0:04till later in the video. I'm going to
4. 0:05tell you immediately. At the 30-minute
5. 0:07mark, I took a Precision Fuel and
6. 0:10Hydration 30-gram carb gel. At the
7. 0:1360-minute mark, I took a Science in
8. 0:16Sport Beta Fuel gel, which has 40 grams
9. 0:18of carbs in it, and I chose the one that
10. 0:20has also has 200 milligrams of
11. 0:22electrolytes in it.
12. 0:24And then, for hydration, I was taking
13. 0:27anywhere from 800 ml
14. 0:30to 1,000 ml or 1 L
15. 0:32of fluid per hour. Now, this was mixed
16. 0:36to a sodium concentration of 620 mg per
17. 0:41liter and also 60 g of carbs per liter
18. 0:45in the form of Tailwind.
19. 0:48And I repeated that every hour. That put
20. 0:51me at somewhere between 118 to 130 g of
21. 0:55carbs per hour for the entire race. Now,
22. 0:59the real question isn't what I took,
23. 1:01it's how did I get to these numbers? So,
24. 1:03in this video, I'm going to break down
25. 1:05terminology, how I got to my numbers,
26. 1:07and what my numbers are, what this
27. 1:09practically looks like for me in
28. 1:11training versus racing, and the products
29. 1:13that I use because none of this happened
30. 1:16by accident. My name's Caleb. I'm a
31. 1:18husband, a father, and an ultra-runner.
32. 1:22I ran 14 hours 46 [music] minutes for
33. 1:24100 miles. Follow along as I document my
34. 1:27journey and everything that goes into
35. 1:29chasing big goals.
36. 1:33>> [music]
37. 1:41>> Before we go any further, I want to give
38. 1:43a quick overview of everything that I'm
39. 1:45going to discuss in greater detail in
40. 1:47this video. Some of this might not make
41. 1:49sense, but stay tuned for the rest of
42. 1:51the video. This is fueling for ultras,
43. 1:53exploring nutrition and hydration for
44. 1:55optimal performance.
45. 1:57I do want to point out that this is just
46. 1:59my personal route to success. I'm sure
47. 2:02there are many other paths that can be
48. 2:03taken.
49. 2:06For nutrition, consume at least 90 g of
50. 2:08carbs per hour during ultras and some
51. 2:11training to maintain optimal energy
52. 2:13levels and performance.
53. 2:15For hydration, there's really two key
54. 2:17pieces: sweat sodium concentration and
55. 2:20sweat rate. Sweat sodium concentration
56. 2:22can be scheduled and tested through
57. 2:24precision hydration.com
58. 2:26and the sweat rate can be done with a
59. 2:28simple at-home test.
60. 2:31For starting points, I recommend 750 to
61. 2:341,000 ml of fluid consumed per hour at a
62. 2:37sodium concentration of 750 to 1,000 mg
63. 2:40per liter.
64. 2:43Practical application.
65. 2:46So, when I am greater than 8 weeks from
66. 2:49the race, I change up some things in
67. 2:51regards to carbs. Hydration never
68. 2:53changes. Make sure you're staying
69. 2:55hydrated. But, when I'm greater than 8
70. 2:56weeks from a race, I just aim to consume
71. 2:59about 40 to 60 g of carbs per hour for
72. 3:01my high-intensity sessions and my long
73. 3:03runs. This is so that I can save money
74. 3:06and save stress from constantly having
75. 3:08to plan out my fuel and take it on every
76. 3:10single run.
77. 3:12However, when I'm less than 8 weeks from
78. 3:14a race, this is where I will do race day
79. 3:17nutrition for all my runs lasting longer
80. 3:19than 60 to 90 minutes. This includes
81. 3:21planning and testing various fueling
82. 3:22strategies to ensure optimal energy
83. 3:25levels during the actual race. This is
84. 3:27also for gut training and just to make
85. 3:28sure that I am ready to consume 100 to
86. 3:31120 g of carbs during my races.
87. 3:37>> [music]
88. 3:39>> Let's define some terms. For me, fueling
89. 3:42is anything that I take in during a race
90. 3:44or in training. And it's really
91. 3:47comprised of two different [music]
92. 3:48parts. You've got
93. 3:50nutrition, which is things like gels and
94. 3:52chews, and then you've got hydration,
95. 3:54which is the volume of liquid and also
96. 3:58the concentration of sodium or
97. 4:00electrolytes that you're taking in.
98. 4:02These are both separate variables and
99. 4:04both very important. You can nail
100. 4:07nutrition and completely mess up
101. 4:10electrolytes and hydration. Also, you
102. 4:12could nail hydration and electrolytes
103. 4:14[music] and then totally mess up your
104. 4:17nutrition or carb count.
105. 4:19>> [music]
106. 4:19>> So, both are variables that need to be
107. 4:21managed in ultras.
108. 4:26Okay.
109. 4:27My numbers. Let's stick with this same
110. 4:30theme of there's nutrition and
111. 4:31hydration. Nutrition is the easier one
112. 4:34to cover, uh which is carbs. And my
113. 4:37number, my baseline number I always try
114. 4:39to hit is 100 g of carbs per hour. Now,
115. 4:42you might be thinking, "Wait a second,
116. 4:44you just said you did 118 to 130 g of
117. 4:47carbs per hour in your race." And that's
118. 4:51true. I always like to give myself room
119. 4:53to take in more carbs in a race. So, I'm
120. 4:55always carrying 120-ish grams of carbs
121. 4:58per hour. And then I just decide as I'm
122. 5:02running if I need to take less or not.
123. 5:05And I'm never sacrificing hydration. If
124. 5:08I need to take less because I'm starting
125. 5:09to get some GI distress or something
126. 5:11like that, I can just take like half a
127. 5:13gel for example for an hour, or I could
128. 5:16skip a 30-g carb gel altogether and
129. 5:20still be around 90 to 100 g of carbs for
130. 5:24that hour. So, that's just how I handle
131. 5:26that. Now, how did I get to this number?
132. 5:29I mean, honestly, I could tell you about
133. 5:32like there's studies that show that
134. 5:35[snorts] um 90-plus grams of carbs per
135. 5:37hour increase oxidation rate. I could
136. 5:39show you studies that gut training
137. 5:42increases carb tolerance. You could
138. 5:44think of the hot dog eating guy, the guy
139. 5:47that won all the Nathan's hot dog eating
140. 5:50hot Kobayashi. Clearly gut training
141. 5:53works, increases carb tolerance. But the
142. 5:56real reason that I think you should do
143. 5:5890 plus 100 plus grams of carbs per hour
144. 6:02is because of how it makes you feel and
145. 6:04because the pros are doing it. That's
146. 6:06why I originally did it. The pros are
147. 6:08doing it. It's the direction the sport
148. 6:10is moving in.
149. 6:12And then I went and tried it and I
150. 6:14promise you if you have never done a
151. 6:16long run at 90 plus grams of carbs per
152. 6:18hour, go try it. You're going to feel
153. 6:20like a totally different runner and
154. 6:22you're going to recover much quicker.
155. 6:24Something to keep in mind is that if
156. 6:26you're running very very easy relative
157. 6:30to yourself, then
158. 6:33I wouldn't get above much above 90.
159. 6:35Okay, now hydration, which is a lot more
160. 6:38nuanced. But there's really two things
161. 6:40that you need to figure out within your
162. 6:42body and this is very individualized.
163. 6:45And they are sweat sodium concentration
164. 6:48and your sweat rate.
165. 6:50And this may sound confusing it or it
166. 6:52did to me at first, but once I figured
167. 6:54it out, okay, it's not that confusing.
168. 6:56So, sweat sodium concentration. This is
169. 6:59the concentration of sodium in your
170. 7:02blood.
171. 7:03Per it's well, for for the purposes of
172. 7:06this video and the purposes of ultra
173. 7:08running, it's
174. 7:10described or depicted as milligrams per
175. 7:13liter. So, for me, I have 819
176. 7:17milligrams of sodium per liter of blood
177. 7:21in my body. Now, how did I figure this
178. 7:22out? Well, Precision Fuel and Hydration,
179. 7:25the company, they have a test you can
180. 7:27do. You can go in, they put this little
181. 7:29diode thing on your arm, it makes your
182. 7:31arm sweat and sweat goes down this tube
183. 7:34and it tests it and spits out a number.
184. 7:37I'm not sponsored or paid for by any of
185. 7:38this, but I went and had it done because
186. 7:41numbers, according to them, can range
187. 7:43anywhere from like 200 mg per liter up
188. 7:47to like 2,000. So, it is kind of
189. 7:49important to know your numbers.
190. 7:51But, don't worry. If you can't go have
191. 7:53this test done, there is a bell curve.
192. 7:57So, the bell curve falls around the
193. 7:59average falls around 900 mg of sodium
194. 8:02per liter. So, if it were me, and this
195. 8:04is what I did before I got tested, I ran
196. 8:06for many years
197. 8:07ultras before going having this test
198. 8:10done, and I would aim for around 1,000,
199. 8:13900 to 1,000 mg of sodium per liter in
200. 8:16my bottles.
201. 8:18So, [snorts] if you've got two bottles
202. 8:21like this,
203. 8:23half a liter, 1 liter,
204. 8:26just make sure within each half liter is
205. 8:28around 450 to 500 mg of sodium.
206. 8:32>> [snorts]
207. 8:32>> Okay, now sweat rate. This is something
208. 8:35you can do at home. I use this Excel
209. 8:37sheet to track this, what I'm about to
210. 8:39explain, and I will leave this Excel
211. 8:42sheet down in the description of this
212. 8:44video for you to access and be able to
213. 8:46use. So, for this, what you're going to
214. 8:48want to do is try to find a temperature
215. 8:52and humidity that closely matches a race
216. 8:56you're going to go do, and terrain, to
217. 8:58the best of your ability, match
218. 9:00conditions of whatever race you're
219. 9:02training for, and then weigh yourself
220. 9:05naked, go run for 1 hour, preferably not
221. 9:09naked, and during that hour, don't
222. 9:11consume anything or expel anything, if
223. 9:14you can help it. So, no eating or
224. 9:16drinking and no pooping or peeing. If
225. 9:19you do happen to have to use the
226. 9:21restroom, which happens, just Google how
227. 9:24much does the average pee weigh, or
228. 9:26whatever, and and I think you can get
229. 9:27close enough. I've had to do that
230. 9:29before. And then come back in from that
231. 9:31hour run, take your clothes back off,
232. 9:33dry off any sweat you may have, and
233. 9:35weigh yourself again. For every pound
234. 9:37that you lose, it's equal to 1 L. And
235. 9:41so, that gives you your sweat rate. And
236. 9:44so, now you can take that information
237. 9:46and all of this is just a guide. It's
238. 9:49not exact science, but now you have a
239. 9:52guide for how much to consume in a race.
240. 9:55[music]
241. 9:59Okay, practical application.
242. 10:01This is where I think people get it
243. 10:02wrong. They implement race fueling on
244. 10:04race day. But, you have to train it.
245. 10:07However, I don't think you have to train
246. 10:08it all the time. When I'm greater than 8
247. 10:10weeks out from a race, I'm a lot more
248. 10:12relaxed. These gels and drink mixes are
249. 10:15very expensive, so I'm just aiming to
250. 10:18take in carbs on high intensity sessions
251. 10:21and long runs. And usually quite a bit
252. 10:23lower, maybe just 40 to 60 g of carbs
253. 10:25for those sessions, and I don't really
254. 10:27fuel at all on my easy days. I am,
255. 10:29however, going into every single run all
256. 10:32the time year-round well-fueled.
257. 10:34Hydration, though, never changes. I'm
258. 10:36always aiming to stay hydrated. When I'm
259. 10:39less than 8 weeks from a race,
260. 10:40everything changes. At this point, I aim
261. 10:43to fuel as close to race day as I can
262. 10:46for most runs 90 minutes or more. And
263. 10:50this is just a train the gut and to make
264. 10:52sure that on race day I'm ready to take
265. 10:54in 100 to 120 g of carbs per hour.
266. 10:59>> [music]
267. 11:01>> Now, I'll show you exactly what I use
268. 11:03and how I carry it. I keep it simple.
269. 11:06Precision 30-g gels, as well as the
270. 11:08Precision 30-g gels with 100 mg of
271. 11:11caffeine in them, the SIS Beta Fuel
272. 11:13gels, which are 40 g of carbs, and I use
273. 11:16the ones that have 200 mg of
274. 11:17electrolytes, and then I use Tailwind in
275. 11:20my bottles, one scoop per 500 ml, which
276. 11:23is 25 g of carbs and 310 mg of sodium
277. 11:27per half liter. I use a Naked belt for
278. 11:30carrying these gels. Nothing fancy, just
279. 11:32repeat.
280. 11:34>> [music]
281. 11:36>> Breaking 15 hours for 100 miles wasn't
282. 11:39about being physically tough. It was
283. 11:41about being mentally tough, but more
284. 11:43importantly, it was about making smart
285. 11:45choices and not running out of fuel.
286. 11:47When your brain has carbs, when your
287. 11:49muscles have carbs, [music] when your
288. 11:51sodium levels stay stable, you don't
289. 11:53fade the same way. You don't unravel the
290. 11:55same way. Fueling is fitness. And once I
291. 11:58treated it like training instead [music]
292. 11:59of guessing, everything changed. If this
293. 12:02helped you, drop your fueling strategy
294. 12:04in [music] the comments. Like,
295. 12:05subscribe. I'll see you next time.