Lightest in Leadville (Part 3): Race-Day Nutrition Plan

Riding at over 10,000 will drastically effect your nutrition because of pressure.  Here’s why.   

At sea level, the barometric pressure averages 760mmHg while at 12,000 feet it is only 483mmHg.  What’s this mean?  It means that at that elevation there is roughly 40% few oxygen molecules per breath compared to sea level.  Because there is significantly less oxygen your body has to work harder to function.  In fact, it is estimated that your metabolism may rise as much as 6 to 28 percent prior to acclimating and your basal metabolic rate will remain marginally higher at higher altitudes. 

What’s this mean for Leadville?  Pack more GLUKOS!  Obviously, everyone will acclimate differently to elevation but one key is to get to Leadville as early as you can so you can acclimate.  I recently took a trip to McCall, Id and was able to get several training rides up to the top of Brundage Ski Resort (where you can purchase GLUKOS in the lodge) but this was only about 7,600 feet.  The real fun for your body will begin around the 10,000 elevation level.  That’s why Leadville is such a different race.   

Where's this race go again?

I’m treating Leadville similar to an Ironman calorie wise and will plan on taking about 2690 calories (primarily of GLUKOS) prior to and during the race or approximately 244 calories per hour if it takes me 11 hours. 

The bulk of these calories will be through GLUKOS Powder Mix in my water bottles and GLUKOS Gels.  I will also carry GLUKOS tabletsand Energy Bars for back up.  For the entire day I plan on using 15 GLUKOS Powder Sticks and at least 6 GLUKOS Gels. 

I will utilize a drop bag so I only have to carry half of this at any given time, which reduces the weight.  Below is my GLUKOS nutrition plan for Leadville.  I will also plan on drinking two servings of GLUKOS Protein Powder mixed with whole milk once I finish.

Mark Jensen's Leadville 100 MTB Fuel Plan

Time

Products

Calories

Pre Race

Crème of Wheat mixed with 1 GLUKOS Powder Stick and Fruit and Milk.  2 GLUKOS Powder Sticks in 24oz Water Bottle

770

Hour 1

 2 GLUKOS Powder Sticks in 24oz Water Bottle, 1 GLUKOS Gel

320

Hour 3

 2 GLUKOS Powder Sticks in 24oz Water Bottle, 1 GLUKOS Gel

320

Hour 5

 2 GLUKOS Powder Sticks in 24oz Water Bottle, 1 GLUKOS Gel

320

Hour 7

 2 GLUKOS Powder Sticks in 24oz Water Bottle, 1 GLUKOS Gel

320

Hour 9

 2 GLUKOS Powder Sticks in 24oz Water Bottle, 1 GLUKOS Gel

320

Hour 11

 2 GLUKOS Powder Sticks in 24oz Water Bottle, 1 GLUKOS Gel

320

Total

 

2690

Mark Jensen at the start of the 2016 Leadville 100 MTB.

Race report up next!