Training Tuesday: Fueling for Ultras

In this Training Tuesday episode of The Running Public, hosts Bracken Crocker and Kirk DeWint dive deep into the critical topic of fueling for ultramarathons, emphasizing that effective fueling is a personalized, experimental process rather than a one-size-fits-all formula. They begin with a humorous anecdote about a runner spotting no other pair of Alpha Fly shoes with 'Pick up the pace' written on the back, highlighting how long races can trigger bizarre mental focus. The conversation then pivots to the growing complexity and cost of modern race nutrition, with Kirk sharing his $124 race-day fuel budget for a 15-hour ultra, underscoring how fueling can rival the cost of a pair of high-end running shoes. The hosts stress starting simple—using low-carb, drinkable options like Tailwind or DIY mixes—and gradually increasing intake based on tolerance, rather than copying elite athletes. They emphasize the importance of testing fueling strategies during long runs, avoiding multiple variables at once, and adjusting for temperature, intensity, and individual gut sensitivity. Key takeaways include starting with 40–50 grams of carbs per hour, prioritizing simplicity and hydration, using a timer to stay consistent, and recognizing that faster runners may need simpler, more reliable fuel sources. The episode concludes with a powerful reflection on the mental and physical limits of endurance, inspired by Mark Dowdle’s epic victory in the BPN Last Man Standing Ultra, which captivated the hosts despite their personal lack of interest in backyard ultras.