The Big AltaI am a big proponent of high carb intakes during training and racing and research backs this up also. Recently I ran the 28k at Big Alta by Freetrail and Daybreak Racing in beautiful Marin County, California and wanted to use my race as an example of high carb intake during racing. First of all, the Big Alta is an amazing weekend of trail running and I would highly encourage you to go race or watch next year. 2024 was the first year of the race and it amazing. Race weekend was so fun with the 50k on Saturday and the 28k on Sunday. I watched some friends race the 50k on Saturday and hung out at some aid stations and the finish line and it was such a great vibe. Sunday I raced the 28k with a bunch of friends and had a blast.
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In endurance sport, including ultra marathon running, carbs are king/queen. Carbs are our primary fuel source and the one that allows us to perform at our best. Yes we are always burning some percentage of our calories from fat, but maintaining optimal levels of blood glucose through the regular consumption of carbs during endurance running is the only way to perform at our best.
Let’s talk about recovery. Ultramarathon runners run big miles, lots of vert, and tough races and they quickly learn that hard training and racing requires good recovery. Without recovery we can’t reap the benefits of a great training plan with hard workouts. At best our fitness will suffer and at worst we’ll get injured or sick. When athletes think about recovery, often what comes to mind are products marketed as helping recovery like supplements, recovery drinks, pneumatic compression boots, cryotherapy chambers, percussion massagers, etc. But do these really help recovery and boost fitness? What about old school recovery tools like sleep and whole food nutrition? What role do recovery runs play and how and when are they best used?
Running injury recovery used to be focused on RICE: Rest, Ice, Compression and Elevation. RICE has been shown to actually slow recovery from injury and healing. After a running injury there is a natural and beneficial inflammatory process around the injured tissues that we want to allow to happen. Inflammation around the injured area creates a natural brace that limits movement (think sprained ankle) to allow injured tissues to heal. The inflammatory fluid also contains many substances that help with the pain and healing including neutrophils, macrophages, and satellite cells. If we ice, compress, or elevate the injured area we are decreasing this natural and helpful inflammation which will slow healing.
Myth 1: Injuries are the result of bad luck.
Truth: Scientifically there is no such thing as bad luck, thus that can't be the cause of running injuries. All running injuries are caused by something concrete and with enough investigation the underlying cause can be found and fixed or eliminated, which will help that injury heal faster and more completely and help prevent future running injuries. Many people start running later in life, and what a great thing to discover running in your 40s, after your kids go to college, or after you retire. There's nothing like the joy that comes from trail running in beautiful places, the peace of early morning runs, and the sense of accomplishment that comes from finishing your first ultra or a premier 100 miler like UTMB or Western States. Matt however, discovered running and his love of trail racing quite a bit earlier than that...(cue the flashback music) |
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January 2024
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