Dina Griffin, a sports dietician, discusses nutrition considerations for ultra-endurance athletes, specifically focusing on 200-mile races. She highlights the importance of fueling and hydration in these events, noting that the longer duration and varying terrain present more room for error. Griffin emphasizes the need for individualized nutrition plans based on an athlete's experience level, sweat rates, and weather conditions. She also discusses the challenges of eating during races, including the potential for nausea and loss of appetite. Griffin recommends a combination of liquid and solid calorie sources, varying flavors and textures to combat flavor fatigue, and using high-carb mixes for sustained energy. She also addresses the role of caffeine and sleep deprivation in ultra-endurance events. In this conversation, Dina Griffin discusses nutrition strategies for ultra-endurance races. She emphasizes the importance of fueling properly before, during, and after the race, and provides practical advice on hydration, calorie intake, and nutrient supplementation. Dina also explains the role of a nutritionist and the difference between a registered dietitian and a nutritionist. She highlights the services offered by her business, Nutrition Mechanic, which focuses on one-on-one support for athletes in preparing for events and optimizing their daily nutrition. The conversation concludes with a discussion on the potential future innovations in nutrition for ultra-endurance athletes.

Takeaways

• Fueling and hydration are crucial for ultra-endurance athletes in 200-mile races due to the longer duration and varying terrain.
• Individualized nutrition plans should consider an athlete's experience level, sweat rates, and weather conditions.
• Nausea and loss of appetite can be common challenges during races, and athletes should experiment with different food sources and flavors to combat flavor fatigue.
• Combining liquid and solid calorie sources can provide sustained energy, and high-carb mixes are a convenient option.
• Caffeine can be used strategically for energy boosts, but individual tolerance and sleep deprivation should be considered.
• Eating a meal-sized amount of food and consuming fluids and electrolytes before and after sleep breaks can help athletes feel more energized and prevent calorie deficits. Proper nutrition is crucial for ultra-endurance races, and athletes should focus on fueling properly before, during, and after the race.
• Hydration is key, and athletes should be mindful of electrolyte levels and avoid overdrinking plain water.
• A nutritionist can provide personalized guidance and support for athletes, helping them optimize their nutrition for training and race day.
• Sweat tests can be helpful in determining an athlete's hydration needs, but it is recommended to seek out a testing center for more accurate results.
• Protein plays an important role in muscle recovery and should be consumed throughout the race, ideally every two to four hours.
• Innovation in nutrition for ultra-endurance athletes includes wearable devices that remind athletes to drink and ketone esters for cognitive support.
• Favorite foods during ultras can vary, but breakfast burritos are a popular choice.
• Collapsible hydrapack flasks and trekking poles are favorite gear items for ultras.
• Finding one's 'distance to empty' in terms of nutrition and performance is an ongoing process and may require experimentation and adjustments.

Ketl Mountain Apparel⁠

In this conversation, Kevin Goldberg and Peter Noyes discuss the 2024 Cocodona 250 race and provide tips and insights for each section of the course. They cover topics such as the start location, water carrying, terrain, navigation, aid stations, and the overall difficulty of the race. The conversation is methodical and provides a comprehensive overview of the race. The conversation covers the sections of the Cocodona 250 race from Mingus Mountain to Mount Elden, including Jerome, Dead Horse Ranch State Park, Sedona, Schnebly Hill, Walnut Canyon, and Mount Elden. The speakers provide insights and tips for each section, highlighting the terrain, aid stations, challenges, and notable features. They discuss the beauty of the trails, the importance of mental preparation, the need for proper gear and hydration, and the opportunity to rest and refuel at aid stations. They also share personal experiences and memories from the race.

Key Takeaways:

• The race starts at a new location, avoiding the need to cross the Agua Fria River early on.
• Water carrying is important, and it is recommended to have the ability to carry four liters of water.
• Sections of the course vary in terrain, from runnable trails to steep climbs and rocky surfaces.
• Navigation is crucial in some sections, and following the GPX tracks is recommended.
• Aid stations provide essential support, and it is important to manage time effectively.
• The Mingus Mountain section is challenging, with concentrated uphill climbs and long downhill stretches.
• The Mingus Mountain to Jerome section is considered one of the hardest parts of the race.
• The race requires mental and physical preparation, as well as self-care and pacing strategies. Be mentally prepared for the challenging sections of the race and ensure you have enough water and fuel.
• Enjoy the beautiful trails and scenic views along the course.
• Take advantage of the aid stations to rest, refuel, and receive support from the race organizers and volunteers.
• Pay attention to the weather conditions and be prepared for temperature changes.
• Use trekking poles for steep descents and be cautious of potential hazards on the trail.
• Plan your strategy for the race, including pacing, rest stops, and crew support.
• Take care of yourself by dressing properly, fueling and hydrating adequately, and listening to your body's needs.
• Appreciate the transition from desert terrain to pine forests and the unique features of each section.
• Enjoy the camaraderie and support of fellow runners and the race community.
• Celebrate your accomplishments and savor the final stretch to the finish line.

Use code Distance2Empty at Ketl Mountain Apparel for 15% off

Joe shares his journey from college runner to ultra endurance athlete, including his experience running the Pacific Crest Trail and his transition to multi-day endurance events. He discusses his approach to training, including the use of doubles and variety in his workouts. Joe also talks about his upcoming race at Cocodona 250 and the competition he expects to face. The conversation touches on the challenges and excitement of ultra running, as well as the importance of being adaptable and open to new experiences. In this conversation, Joe and Kevin discuss their experiences at the Cocodona 250 race and the impact of COVID on their performance. They also talk about the All In Trail Collective, a coaching scholarship program for younger athletes. Joe shares his thoughts on the rise in popularity of 200-mile races and the future of the sport. The conversation ends with the Quick Five questions, where Joe shares his highest high and lowest low at Cocodona, his favorite food for a 200-mile race, his favorite piece of gear, and his perspective on finding his distance to empty.