10 days.

That’s how long I have before my next 100 mile attempt at the Thunder Rock 100.

With logistics, packing, and everything race day on the brain, I’m tapping into any resource I can get my hands on.

While thinking through nutrition, I was reminded of an older interview I did for the Trail Runner’s System with elite ultrarunner Stephanie Maria Howe. In the interview she shared tips and strategies for fueling before, during, and after a race or long run. After revisiting the interview for myself, I thought it was too good not to publish on Trail Talk.

So today I’m sharing my favorite portion of that interview with Stephanie. More specifically, her race day fueling advice.

Here’s what I covered in today’s show:

  • When to start fueling during a race
  • The ideal number of calories per hour
  • How sports drink can count towards nutrition
  • Should you eat everything at the aid station?
  • The deal with mid-race salt

Listen to the episode here:

Click here to download the file.

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Author Doug Hay is the founder of Rock Creek Runner, host of the Trail Talk podcast, and fanatical about everything trail running -- beards, plaid shirts, bruised toenails, and all. He and his wife live and run in beautiful Black Mountain, NC.

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