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Hyner-50k_2023

H50K

Table of Contents

Summary: Nutrition – HR pacing 

DistanceRHRHR-AverageNutrition
WU - 00.02140130-140GEL, water as needed
00.0-02.2165140-155water as needed
02.2-03.7165140-155GEL 2.2, water as needed
03.7-05.1165135-145water as needed
05.1-05.8165135-145water as needed
05.8-07.8165140-155GEL 7.8, water as needed
07.8-13.0165135-145GEL 13, water as needed
13.0-18.3165140-155GEL 16, water as needed
18.3-19.6165135-145water as needed
19.6-21.5175140-155GEL 20, water as needed
21.5-23.1175140-155GEL 23, water as needed
23.1-25.8185140-160water as needed
25.8-END185140-160GEL 26-29 water

Morning Nutrition Strategy

Pre – Race Strategy
8:00
Race – Starts

  • 5:00 am | Heavy Breakfast
  • 6:30 am | Light Breakfast
  • 7:20 am | UltraL Breakfast
  • 7:45 am | Start race Nutrition

Last heavy meal day before: 5:30pm
Nutrition Plan
1. If the race starts at 8:00 am, your heaviest breakfast should be at least 3 ½ to 4 hours before. So if the race starts at 8:00 am, you should wake up at 4:30 or 5:00 am and eat your heaviest breakfast. For instance, I usually eat some oatmeal with bananas, nuts, and berries. Sometimes coffee and eggs.

WHY? Because this will allow you enough time to digest that food and use the bathroom before the race starts. Ideally, before you leave the hotel. So, you have less bathroom anxiety once in the race venue. You can go back to bed to sleep or relax until the second part of the plan.

2- Around 6 am to 6:30, you can eat your light breakfast. In my case, I usually eat a banana and a Gatorade. Some people get a peanut butter and jelly sandwich. The goal behind this is just a nice set of extra carbs that you can digest easily and that are not heavy in your stomach.

3- Around 7:00 am to 7:15 am, ½ Gatorade and ½ banana if you are hungry

4- If the race starts at 8:00 am, you should start your first round of nutrition 15 min before you get in the water. For instance, 1 SIS gel, a bit of water, or your first round of Infinit.

Heavy Breakfast

Oatmeal, eggs, banana, fruit, nuts

Light Breakfast

Gatorade and banana

UltraLight Breakfast

½ Gatorade and ½ banana

Start race nutrition

1 gel

Notes

  • Please follow the HR strategy.
  • Fight the urge to keep up with people starting faster than you.
  • If you feel you are holding is a good sign. Keep discipline because that additional energy will be needed later.
  • Concentrate on your HR 
  • Focus on navigation. Getting off course means running slower in the overall picture
  • Try to relax and have positive pictures of how the day is going to go. It is super important to do this. It is one way to get rid of nerves before going to the start.
  • If cold, Ideally warm up with Warm clothes and switch into racing clothes before getting to the corral if possible

Warm-up

  • Warm-up 2 miles wearing good clothes.
  • Ideally HR < 130
  • Get your first pre-nutrition gel slowly during the warm-up
  • Finish with some 10 secs controlled accelerations

Miles 0.0 – 2.2 miles

HR-Strategy
165
RHR

  • Flat: 135-145
  • Hill: 145-165
  • Downhill: 120-140

RHR: Red heart rate
Average HR: 130 – 140

  • Section Length:  2.2 miles
  • HR Zone: Z1-3
  • Profile: Downhill start rolling
  • Goal: control educated effort keeping HR and navigation in check
  • Nutrition: water as needed
  • Comments: Control HR, navigation, and group position

Miles 2.2 – 3.7 miles

HR-Strategy
165
RHR

  • Flat: 135-145
  • Hill: 145-165
  • Downhill: 120-140

RHR: Red heart rate
Average HR: 140 – 155

  • Section Length:  1.5 miles
  • HR Zone: Z1-3
  • Profile: sharp climb 20-25% average set on the practice strategy during your runs.
  • Goal: Increase HR effort but keep an eye on the red heart rate and average.
  • Nutrition: GEL at the end of the climb

Comments

  • In this section, you need to be controlled and don’t get desperate if you are feeling strong
  • Hydration during this section is important
  • Using poles will be important

Miles 3.7 – 5.1 miles

HR-Strategy
165
RHR

  • Flat: 135-145
  • Hill: 145-165
  • Downhill: 120-140

RHR: Red heart rate
Average HR: 135 – 145

  • Section Length:  1.4 miles
  • HR Zone: Z1-3
  • Profile: Downhill
  • Goal: bring HR down, and prevent incidents
  • Nutrition: water as needed
  • Comments: be alert and sharp to prevent any falls or injuries 
  • keep an eye on the terrain and navigation

Miles 5.1 – 5.8 miles

HR-Strategy
165
RHR

  • Flat: 135-145
  • Hill: 145-165
  • Downhill: 120-140

RHR: Red heart rate
Average HR: 135 – 145

  • Section Length:  0.7 miles
  • HR Zone: Z1-3
  • Profile: Rolling
  • Goal: control educated effort keeping HR and navigation in check
  • Nutrition: water as needed
  • Comments: Navigation will be key for us

Miles 5.8 – 7.8 miles

HR-Strategy
165
RHR

  • Flat: 135-145
  • Hill: 145-165
  • Downhill: 120-140

RHR: Red heart rate
Average HR: 140 – 150

  • Section Length:  2.0 miles
  • HR Zone: Z1-3
  • Profile: uphill and challenging section
  • Goal: bring HR up educated effort to keep HR 
  • Nutrition: GEL at the end of the climb and water as needed
  • Comments: Consume the gels slowly, if possible 

Miles 7.8 – 13 miles

HR-Strategy
165
RHR

  • Flat: 135-145
  • Hill: 145-165
  • Downhill: 120-140

RHR: Red heart rate
Average HR: 135 – 145

  • Section Length:  5.2 miles
  • HR Zone: Z1-3
  • Profile: rolling trending down.
  • Goal: try to get on the lower end of the HR range
  • Nutrition: GEL close to mile 13
  • Comments: still remain controlled and focus on navigation.

Miles 13 – 18.3 miles

HR-Strategy
165
RHR

  • Flat: 135-145
  • Hill: 145-165
  • Downhill: 120-140

RHR: Red heart rate
Average HR: 140 – 150

  • Section Length:  5.3 miles
  • HR Zone: Z1-3
  • Profile: steep climb at the beginning, rolling at the top
  • Goal: increase the effort in the range HR keep an eye on the HR average
  • Nutrition: GEL at the top around mile 16
  • Comments: still remain controlled and focus on navigation

Miles 18.3 – 19.6 miles

HR-Strategy
165
RHR

  • Flat: 135-145
  • Hill: 145-165
  • Downhill: 120-140

RHR: Red heart rate
Average HR: 135 – 145

  • Section Length:  1.3 miles
  • HR Zone: Z1-3
  • Profile: steep downhill at the beginning 
  • Goal: lower HR, be alert and safe
  • Nutrition: water as needed
  • Comments: still remain controlled and focus on navigation.

Miles 19.6 – 21.5 miles

HR-Strategy
175
RHR

  • Flat: 140-160
  • Hill: 155-175
  • Downhill: 120-150

RHR: Red heart rate
Average HR: 140 – 155

  • Section Length:  1.9 miles
  • HR Zone: Z2-5
  • Profile: steep uphill 
  • Goal: increase effort and get into a tempo-race mode
  • Nutrition:  GEL at mile 20, water as needed
  • Comments: educated hard effort increase, focus on hydration

Miles 21.5 – 23.1 miles

HR-Strategy
175
RHR

  • Flat: 135-155
  • Hill: 145-175
  • Downhill: 120-140

RHR: Red heart rate
Average HR: 140 – 155

  • Section Length:  1.6 miles
  • HR Zone: Z2-4
  • Profile: steep downhill 
  • Goal: keep momentum try to get HR down
  • Nutrition:  GEL at mile 23, water as needed
  • Comments: educated effort increase focus on navigation

Miles 23.1 – 25.8 miles

HR-Strategy
185
RHR

  • Flat: 150-170
  • Hill: 145-185
  • Downhill: 140-160

RHR: Red heart rate
Average HR: 140 – 160

  • Section Length:  2.7 miles
  • HR Zone: Z2-5
  • Profile: steep uphill 
  • Goal: if strong, keep pushing hard
  • Nutrition:  water as needed
  • Comments: This is the section we are expecting to make more gains. 

Miles 25.8 – End miles

HR-Strategy
185
RHR

  • Flat: 150-170
  • Hill: 145-185
  • Downhill: 120-160

RHR: Red heart rate
Average HR: 140 – 160

  • Section Length:  4.2 miles
  • HR Zone: Z2-5
  • Profile: steep downhill, false flat, and kick-up to finish 
  • Goal: if strong, keep pushing hard
  • Nutrition:  GEL at mile 26, 29, water as needed
  • Comments: Push hard and be safe. Focus on navigation