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By Jonathan Poston CSCS
The Shut In Ridge Trail Race, coming up the first week every year in
November, is nearing its 25th year anniversary. This beast of a race
with all of its treacherous ups and downs is the epitome of rugged
trail running adventure in the mountains of Western North Carolina.
This nearly 18 mile route lures hundreds of interested participants
every year while weeding out the light of heart.
Claire Stevens MS, RD, LDN instructed a group of about 15 serious
Asheville- based runners, being coached by nationally recognized ultra
runner and former Shut In winner Mark Lundblad, who have been training
weekly for this grueling event.
Stevens reminded runners to wait at least 2-4 hours after a big meal
(of more than 400 kcals) and 1-2 hours after a small meal
(100-200kcals) before racing. She also recommends that runners "eat
early and often (30-60 g CHO/hr, 120-400 kcal) via fluids or foods"
during endurance events. She explains that ingesting the right amount
of carbs may actually keep runners happier [because the brain is
getting the energy it needs to function properly.]
"Hydrate before the event (days before)." To prevent dehydration
runners should drink 4-8 ounces every 10-20 minutes. To avoid over
hydration, make sure to weigh before and after training runs to ensure
a regular balance is maintained with through proper refueling. Don't
forget that the body needs electrolytes along with water during the
refueling process.
During post race recovery consider ingesting "carbohydrate rich foods
within 2-4 hrs" Combing this with additional protein intake is also
thought to help with recovery.
Stevens points out that although these tips can be helpful, it pays to
practice these fueling strategies enough to know how your body will
respond and whether any modifications need to be made before race day.
Jonathan Poston
PO Box 17535
Asheville NC 28816
828-768-6262
sunsetstampede@gmail.com
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