Iron Legs Mountain Races

Handing out cookies .ab

Hope you didn’t look outside and decided to stay home because the weather was much better out here then in the city. Those we talked to ran up to 3 repeats today with most stopping at 2.

As the weather warms up and the snow starts to melt we are excited about this years Iron Legs race. As we are back at Paddy’s Flat Group Site it will be great to see runners relax around the fire after finishing a great day on the trails. Who is joining us this year? How many finishes do you have?

Have you ever had to stop mid-race because your stomach turned on you??? Yeah...you’re not alone.

GI issues are one of the most common issues in trail and ultra running and often lead to a DNF. Nutrition and hydration are usually the culprit. Nothing kills a race faster then an angry gut.

Too much, too fast
Fluids and calories overload the gut and the faster they go into the stomach, the quicker the issues can arise. The body can’t keep up and leads to nausea, sloshing or worse.

Wrong Fuel
Too much of the same type of carbs can cause many issues. Variety can help with this and testing in training.

Hydration Imbalance
Drink too little - Dehydration
Drink too much - Dilution (electrolyte imbalance)
Both can cause stomach issues.

Effort vs. Digestion
The harder you push(intensity), the less blood flow your gut gets. Test the types and quantities of food during training. Even “safe” food can causee problems later in a race.

How to fix? Train your gut
Test the foods you want in training and develop a stratagy on your long runs. Never try new things on race day.

Remember
Start simple - Small amounts and simple foods.
Be consistent - Take in food on all your long runs.
Adjust based on what your body tells you