Tarawera 102km Nutrition Plan

This post is being fired out on race day. But with the help of Dr Sam Shepherd from Precision Fuel & Hydration, I’m sitting here writing this now, at the start of race week, feeling calm and well prepared.

I’ve had a nutrition plan before, but for the first time I’ve got a clear picture of the total products required (see the Race Nutrition Checklist at the bottom of this post). Just knowing that everything I need to get through the race is accounted for is a huge mental relief. It’s one less thing to think about. There’s a quick tip for you.

All that’s left to do is sort the correct items into drop bags, mix up drinks, and then, on race day, in theory, I just have to methodically work my way through 102km and roughly 930g of carbohydrates. In 30g gel terms, that’s 31 Precision gels. It sounds simple. And in many ways, it is, but it’s not quite that simple. With Dr Sam’s help, we’ve also dialled in a targeted intake of sodium, fluid, and caffeine, specific to me and this race. That level of clarity removes a lot of decision-making once the race starts.

The Tarawera 102km course is fairly similar to last year, although the old Fenton Mill drop bag aid station has been replaced by Otamuri. I don’t know exactly what that means in terms of terrain changes (it’s private forestry, so no recce), but I’m treating it as broadly the same, especially with the climb up and over toward Okataina still in place.

With that said, I’m also using this race as practice for my bigger goal later in the year: Western States. That means intentionally running with a higher fluid intake than I’ve traditionally used. I’ve usually raced like a bit of a camel. That’s probably not ideal, and it certainly won’t cut it in Western States–type heat. So this is a work-on, both for Tarawera and for what’s to come.

Anyway, I’ll get back to slogging away out here. Enjoy reading through my nutrition plan below.

Thanks again to Precision Fuel & Hydration for their expertise and support. As mentioned previously, they’re a key sponsor of this Substack, and I really appreciate the backing they give me.

If you’re keen to get an understanding of how to weave their products into your training & racing - check out their planner: PF & H Planner