Ultra-Trail Australia- Race Day Fuel Plan
Running 50,100km or even 100 miles? That’s no walk in the park, it’s more like a jog through the wilderness, up a mountain, and into the pain cave if you ask me. If you’ve signed up for the UTA50, UTA100 or the Miler, hats off to you, the hard part is done. Months of early mornings, long runs, and relentless climbs. We see you. Now it’s time to make sure all that work pays off. We’ve taken the official athlete Guide and broken it down into a clear, no-stress race day guide for you so you can focus on running your best race, not second-guessing your fuelling strategy.
Race Start
UTA Miler: Friday, 16th May from 5:10 AM Govetts Leap in Blackheath
UTA100: Saturday 17th May from 6:20 AM (wave starts) Scenic World, Katoomba
UTA50: Saturday 17th May from 6:32 AM (wave starts) Scenic World, Katoomba
2 hours before
Have your main pre-race meal around 2 hours prior to the race to boost blood sugar levels but allow time for digestion. Remember this should be low in fibre, have some simple carbohydrates and protein. This could look like; A bagel with maple syrup, peanut butter and plain greek yoghurt or Radix Nutrition Ultra Breakfast v9.0
20 mins Before the Race
Have a gel, 3x small chews or a stroopwafel around 4:50am if you’re doing the Miller or 6.00am if you’re doing the 50 or the 100. It takes about 20 minutes for carbohydrates to hit your bloodstream, so timing it right means you'll get that energy boost right as the race begins.
Nutrition tip→This pre-race simple carb intake contributes to your fuel intake for the first hour.
During the Race
Aim for 60-120 grams of carbs per hour to keep your energy up. If you're new to this, which you probably aren't since you're running 50-160km, start closer to 60g.
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Most standard energy gels have around 25-30g of carbs, depending on the brand.
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You can mix gels, chews, or other carb sources. Just make sure you hit your carb target.
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Consider using a caffeinated product in the final hours of the race for an extra kick, but only if you're used to caffeine.
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Don’t forget to hydrate, whether it's your own fluids or Naak from the on course aid stations. If carrying your own fluids I would highly recommend a run vest such as Ultimate Direction Race Vest 6.0 Hydration Vest.
Need help choosing? Keep it simple with Naak products as these will be on course at checkpoints.
Aid Stations UTA50 → 18.2km, 29.3km , 42.4km.
Aid Stations UTA100→ 16.6km, 24.1km, 37.7km, 45.9km, 56.4km, 68.4km, 79.5km, 92.6km.
UTA Miler→ 9.8km, 16.7km, 27.5km, 47km, 54.8km, 70km, 77.5km, 91.1km.
All aid stations are stocked with a variety of nutrition and hydration including;
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Naak Nutrition (including electrolyte, bars, and waffles)
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Gels
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Water
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Hot water, tea, coffee, soup
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Soft Drink
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Lollies
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Fruit
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Bakery goods
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Warm meals after 50km for the 100 and the Miler.
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Flushing toilets at Katoomba Aquatic Centre, Fairmont Resort and the Finish.
After the Race
Try to eat something with both protein and carbs as soon as you can after finishing. This helps start the recovery process.
The ideal amount of protein and carbs can vary based on gender and body size. See the guidelines below for gender recommendations.
Males
150g grilled chicken breast
+ 1 cup cooked jasmine rice
+ 1/2 cup cooked edamame
+ 1/2 cup steamed broccoli
+ 1/4 avocado
+ 1 Tbsp teriyaki sauce
[ 725 Cal. 40g Pro. 12g Fat. 113g carbohydrates]
Females
1 high-protein wrap or flatbread (e.g. Mission Low Carb Wrap or similar)
+ 60g cooked chicken breast
+ 1/4 cup reduced-fat shredded mozzarella
+ 2 Tbsp pizza sauce
+ 1/2 cup cooked lentils or chickpeas (optional for extra carbs/protein)
+ 1/2 tsp olive oil (drizzled)
+ 1/2 cup mixed veggies (e.g. capsicum, mushrooms, spinach)
[ 570 Cal. 42g Pro. 14g Fat. 67g carbohydrates]
Read more about post exercise nutrition here.
Race Day: What to have on you
Hat→ RNNR Bucket Hat
Socks→ RNNR Marathon Crew Sock
Hydration vest/ belt → Ultimate Direction Race Vest 6.0 Hydration Vest OR Nerd Belt NB1100
Watch→ COROSVertix 2S GPS Adventure Watch
Reusable cup or hydration system→ Ultra-Trail Australia is a cup-less event. Runners must carry their own cup or hydration system. You can check out our full range of flasks and bottles here.
Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition
