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Lonely Mountain Ultra - Bucks and A Wedding
BEVE WITH BENN - EP80 - https://podcasts.apple.com/us/podcast/beve-with-benn-episode-80/id1678453992?i=1000674666260
INTRODUCTION - WELCOME
Intro Song - Pressure, Rufus Du Sol - https://open.spotify.com/track/1ubTFuP9rXCYzYQM7jUoWM?si=7a0aca43fe834f8d
Welcome to Beve with Benn Episode 80
Beer of choice? - Good Folk Double IPA
What happened last week and what's up this week
Segments
Training Talks -
Weekly training review - Strava - Training Peaks
Upcoming Sessions
Athlete Interview - Peter, Jacci and Linda
Upcoming Races - Lonely Mountain Ultra
Running Experiences - SNL Kosci Honeymoon Newy & SNL Pub 2 Pub
Socials - Sundays Long Run
Coaches Corner & COMPLAINTS - Training Diary’s of the C2K
Athletes Questions - Training Zones - Carbs per hour for racing Ulta’s
QF’s with Benn - Zayne Robertson
Outro Song - Pink Skies - Zach Bryan
WELCOME - NEW ATHLETES
Gai Alder
Hamish Roberts
Gavin Hodge
Jason Mitchell
TRAINING TALK
Last week's training sessions (Strava)
Strava Leaderboard
Strava Segments
Training Peaks - SNL Group
UPCOMING SESSIONS
Next week's Sessions
Refer Training Peaks
Sunday Long Run - Glenrock Loop
RACE RESULTS - Lonely Mountain Ultra
LMU 11km
Fiona Adams - 1:42:13
Ruby Adams - 1:52:07
Daryl Tonks - 2:14:25 - 6th
Sharon Tonks - 1:48:33 - 5th
LMU 22km
Elechia Jones - 4:00:52
Linda Stanborough - 4:00:52
Brett Bancroft - 2:12:13
Suzi Heaton - 2:10:33 - 1st
Anissa Storey - 4:21:04
Ben Darcy - 2:23:13 / 13th
LMU 32km
Peter Storey - 4:26:25 - 4th
Linda Minter - 5:54:25 - 3rd
Jess Wrigley - 5:19:50
Jason Mitchell - 3:58:44
Jason Limberiou - 4:52:25
Huge De Rocquigy - 3:42:12 / 13th
Sharyn James - 5:19:50
Trish Guy - 5:19:50
Terry Jones - 3:49:17 - 3rd
Colm Phelen - 3:32:14 - 2nd
LMU 50km
Benn Coubrough - 4:57:10 - 1st
Nikita Bucknell - 7:03:17 - 4th
FERNLEIGH 15
Mark Hout - 1:02:40
Mel Ralph - 1:04:55 - 1st AG
Craig Sandy - 1:06:13
Will McIntosh - 1:14:00
Matt Stanborough - 1:15:31
Anissa Storey - 2:03:44
RACING CALENDAR
2024
22/11 - Coast 2 Kosci
28/11 - Ultra Trail Kosciusko
ATHLETE INTERVIEW -
Jacci Allanson - Nice 22km
Nice Côte d'Azur by UTMB ATHLETE INTERVIEW -
What was the goal for the race? I assumed this run would be a lot easier than Trail Marathon Lago di Como 21km . Look, the first 8km was pretty flat, with 400m elevation to 10km... but overall stats were 21km +700m . So I assumed a 2:30-3:00 finish. But, like Trail Marathon lago di como. the aim was to enjoy the scenery and finish.
What shoes did you wear? Hoka speedgoat 5s
What went well? I finished when there were times I wouldn't. As I approached the finishline, and saw another girl struggling, I cheered her on and picked up pace, finishing the last km at a good pace.
What didn't work or went bad? From the start, on the flat, my HR was in Zone 5, again. I tried to keep an easy, steady pace here, knowing a hill was coming. The Hill was HARD, very steep, technical. It reminded me of the Pyramid in Cairns. With my garmin showing HR of 200bpm at times, there was a lot of walking. I felt myself getting disappointed in my fitness and feeling like my body was letting me down.
How did you overcome the challenge? Just. Kept. Going. As I walked, I reminded myself that I started in wave 1, with the elites, there is no shame in walking it in if I had to.
What was the best part of the event? The scenery, as always.
Did you celebrate? We went to dinner at the Casino at Monte Carlo to celebrate
What’s next? Kunanyi Mountain Run March 2025 after some focused recovery
Peter Storey - LMU 32km
Goal: To finish and then get drunk with Benn.
Shoes: Salomon Ultra Glides that has no glide left.
Went well: Not much struggled with the elevation. Not being fit also didn’t help. Managed to get drunk with Benn, that went well.
Didn’t work: My legs and lungs. Also getting locked out of pub we were staying at 3:15am and freezing in the car until sunrise with no sleep after getting drunk with Benn.
Overcome challenge: Thinking of beer at end of run and getting drunk with Benn.
Best part: Beer at end plus running with friends and then getting drunk with Benn.
Celebrate: Yep with everyone and getting drunk with Benn.
Next: Celebrating Nicole and Benn’s wedding and getting drunk with Benn.
Linda Minter LMU 32km
LONELY MOUNTAIN ULTRA ATHLETE INTERVIEW - Linda Minter
What was the goal for the race?
To run a six foot qualifying time (4:35:00)
What shoes did you wear?
Yobo Ultraventure 3
What went well?
The weather on race day
What didn't work or went bad?
The altitude affected my breathing and my bowels!!! So it felt like a double whammy!!
How did you overcome the challenge?
I had to stop and slow down to get my breath and not shit myself So just finishing then became the goal.
What was the best part of the event?
Seeing Ruby at the crest of the last hill down to the finish line All SNL family at the finish line
Did you celebrate?
Yes, at the Parrot Distillery for Pizza and lots of love and laughter with the SNL fam
What’s next?
Benn and Nicole’s Wedding
RUNNING EXPERIENCES
Sunday - Social Runs
Lonely Mountain Ultra 5th October (Week before Nicole and Benn's Wedding) celebrate and race in Orange
SNL Kosci Honeymoon NEWY 26-27th October 2024
TRAINING PEAKS
SOCIALS
Sunday Runs - All welcome (Heaton Gap)
COACHES CORNER & COMPLAINTS - TRAINING DIARY - C2K
ATHLETES QUESTIONS - How many Carbs per hour in an Ultra
Recommended Carbohydrate Intake
General Guidelines for Carbohydrate Consumption:
30-60 grams per hour: This is recommended for shorter endurance events (less than 3 hours).
60-90 grams per hour: This is recommended for ultra endurance events lasting longer than 3 hours, such as a 100 km race.
Up to 120 grams per hour: Some recent studies suggest that highly trained athletes can handle up to 120 grams of carbs per hour if they are well-practiced with higher carbohydrate intake.
Key Factors Influencing Carb Intake:
Body Weight: Larger athletes may require more carbohydrates, while smaller athletes may need less. Adjust based on personal needs.
Training and Adaptation: Athletes who have practiced high carbohydrate intake during training will be better able to digest and utilize larger amounts during the race.
Type of Carbs: To maximize absorption and minimize gastrointestinal discomfort, it's recommended to use a mix of glucose and fructose-based products, which can increase carbohydrate uptake.
How to Implement This in a 100 km Ultra Marathon
Pre-Race:
Ensure proper glycogen loading by consuming a carbohydrate-rich diet in the days leading up to the race.
On race day, eat a carbohydrate-rich meal about 3-4 hours before the start.
During the Race:
Aim to consume 60-90 grams of carbohydrates per hour, spread out consistently during the event.
Example: If you're running for 15 hours, this would amount to between 900 to 1,350 grams of carbs total for the race.
Mix your sources of carbs (gels, sports drinks, bars, and whole foods like bananas or boiled potatoes) to avoid flavor fatigue and gastrointestinal issues.
Practice consuming carbs during your long training runs to ensure your stomach can handle the intake.
Example Hourly Breakdown:
Gel (25 grams of carbs)
Sports drink (30 grams of carbs)
Energy chews (20-30 grams of carbs)
By rotating between different sources, you can consistently hit the target range without overwhelming your digestive system.
Key Considerations:
Hydration: Combine carbohydrate intake with proper hydration. Drinking fluids with electrolytes (sports drinks) will help maintain fluid balance and support carb digestion.
Training: Practice your race-day nutrition during long training runs to ensure your body can tolerate the desired intake.
Monitoring: Pay attention to how your body responds during the race, adjusting carbohydrate and hydration strategies if necessary to prevent bonking or gastrointestinal issues.
Summary:
For a 100 km ultra marathon, aim for 60-90 grams of carbohydrates per hour, potentially up to 120 grams for well-trained athletes. Practice your fueling strategy during training to ensure your body can handle this intake without discomfort.
THE NEW SCIENCE OF CARB LOADING DURING ULTRA MARATHONS
The "new science" of consuming more carbohydrates during ultra marathon races focuses on maximizing energy availability while minimizing gastrointestinal distress, which has historically been a challenge for endurance athletes. This evolving understanding is rooted in how the body can absorb, process, and utilize carbohydrates more effectively during prolonged endurance events like ultra marathons. Here are the key developments in this area:
1. Higher Carbohydrate Intake Recommendations (Up to 120g per Hour)
Traditionally, endurance athletes were advised to consume 60-90 grams of carbohydrates per hour during long races. However, recent studies show that some athletes can tolerate and benefit from consuming up to 120 grams of carbohydrates per hour when using the right combination of carbohydrate sources.
Why It Matters: Consuming more carbohydrates per hour can delay fatigue, preserve glycogen stores, and sustain performance levels over the course of an ultra marathon.
The Limiting Factor: The small intestine can only absorb a certain amount of carbohydrates per hour. Research shows that combining different types of carbohydrates (glucose and fructose) can bypass the body's typical absorption limits.
2. Multiple Transportable Carbohydrates
The latest research shows that combining glucose and fructose—or their equivalents such as maltodextrin and sucrose—can significantly increase the amount of carbohydrates your body can absorb. These two sugars use different pathways for absorption in the gut:
Glucose is absorbed via the SGLT1 transporter.
Fructose is absorbed via the GLUT5 transporter.
By using these separate transporters, athletes can absorb more carbohydrates without overwhelming one system. This method allows the body to utilize up to 90-120 grams of carbohydrates per hour instead of the traditional 60 grams that a single carbohydrate source (glucose) would allow.
Practical Implementation: Sports nutrition products (e.g., gels, drinks, bars) are now formulated with a blend of glucose and fructose in an ideal 2:1 ratio. This optimizes carbohydrate uptake, prevents gastrointestinal distress, and maximizes energy availability during ultra races.
3. Gut Training
A newer concept in endurance nutrition is "gut training," where athletes practice consuming higher amounts of carbohydrates during training to adapt their digestive systems. This involves gradually increasing carbohydrate intake during long runs to train the gut to absorb and process more carbohydrates efficiently.
How It Helps: Training your gut helps prevent issues like bloating, nausea, or cramping during ultra marathons. It also allows athletes to consume higher carbohydrate doses, which can improve performance, particularly in the later stages of a race.
Key Point: Just as you train your muscles and cardiovascular system, your digestive system needs practice to handle the fuel demands of ultra endurance races.
4. Individualized Carbohydrate Strategies
The newer science emphasizes the importance of individualizing carbohydrate intake. Not every athlete can tolerate the maximum intake of 120 grams per hour, so trial and error during training is crucial. Each runner should test different types of carbohydrates, as well as different consumption rates, to find what works best for them.
Considerations:
Body Size: Larger athletes may benefit from higher intake, while smaller runners may need less.
Experience: Seasoned athletes who have trained their gut can often handle higher amounts of carbs.
Intensity: Higher intensity or faster efforts may require more readily available carbohydrates, while lower-intensity pacing could rely more on fat metabolism, potentially requiring fewer carbohydrates.
5. Timing and Distribution
Another key aspect of the new science is how carbohydrates are distributed and timed over the course of the race:
Early Fueling: Start consuming carbohydrates early in the race, even if you're not feeling fatigued. This helps preserve muscle glycogen stores for later stages.
Frequent Dosing: Instead of consuming large amounts of carbohydrates all at once, it is more effective to spread intake across smaller, frequent doses (every 15-20 minutes).
6. Carbohydrate-Fluid-Electrolyte Balance
Proper hydration and electrolyte balance play a significant role in effective carbohydrate utilization. Consuming too many carbohydrates without sufficient fluid intake can slow digestion, leading to gut distress. The combination of carbs, fluids, and electrolytes, typically in the form of sports drinks, helps maintain blood glucose levels while preventing dehydration and hyponatremia (low sodium).
Isotonic Drinks: These are formulated to provide both carbs and electrolytes at an optimal concentration, allowing faster absorption of nutrients without disrupting stomach function.
7. Impact of Carbohydrates on Fatigue Resistance
Emerging research suggests that a higher carbohydrate intake may not only sustain energy levels but also reduce central fatigue (brain fatigue) by maintaining glucose availability to the brain. This is especially critical in ultra endurance events where both mental and physical fatigue can affect performance.
Summary of Key Points:
Carb Intake Range: For ultra marathons, the recommended range is now 60-90 grams per hour, with some athletes tolerating up to 120 grams per hour when combining glucose and fructose.
Multiple Carbohydrate Sources: Use products containing a mix of glucose and fructose to increase absorption and utilization.
Gut Training: Gradually increase carbohydrate intake during training to help your body adapt to higher intakes during races.
Individualize Your Strategy: Test different carbohydrate amounts, types, and timing during training to find what works for you.
Balance with Hydration and Electrolytes: Ensure you’re hydrating properly and consuming adequate electrolytes alongside carbs to optimize digestion and performance.
By applying these advanced carbohydrate strategies, ultra runners can push the boundaries of their endurance, avoid energy crashes, and maintain performance over the long and grueling distances of ultra marathons.
Next week - post questions in Messenger or FB page
QF’s WITH BENN (quick facts) Zayne Robertson
Favourite race experience?
PB on half marathon lake mac run
Favourite race distance?
Have only done 25km and 36km trail race but currently training for kosi 50km
Race I want to do?
Eventually would love to give a 100km a good crack
Training tip?
Listen to your coach, they know what they are doing
Favourite running shoe?
Currently only have worn Hokas challengers for trail running but wouldn’t mind trying Salomon’s
Favourite session of the week?
The long run on Sundays, love the challenge
Holiday destination?
Really want to plan a trip around Australia
Something about me?
Besides running I also compete in CrossFit
Thanks for joining me @ Beve with Benn. Stay tuned for updates. Post your questions and updates on racing
Stroke No Limits Coaching - stick to the mantra of my 3 D’s #desire #determination #discipline
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