Exclusive Guide to Aid Stations in Ultramarathons: What to Eat and Drink!
Introduction
Over the years of leading teams, the most common issue I've encountered is the challenge of fueling during ultramarathons. I remember one particular 100-mile race where, halfway through, many runners started experiencing fatigue and stomach issues. Let me tell you, many have stumbled at this hurdle. Honestly, if you don't pay attention to this, the challenge of an ultramarathon becomes incredibly tough.
I used to think the same until I read "Anatomy for Runners," which made me realize how crucial aid station strategies are. Data shows that pace and heart rate are closely linked, and the choices made at aid stations directly affect this balance. According to exercise physiology principles, we should adopt a scientific approach to fueling at aid stations to maintain energy supply and hydration balance.
This brings to mind a significant point from "Born to Run": "Running is a human instinct, but to run well, you need wisdom and strategy." The book mentions how the Tarahumara people can run for miles on simple corn cakes and water. This teaches us that fueling isn't just about eating a lot, but eating the right things.
Core Content
1. Energy Fueling Choices
In ultramarathons, energy fueling is key. From my experience, aid stations should offer:

Carbohydrates: The primary energy source. Bananas, energy gels, and energy bars are excellent choices. They provide quick energy and prevent blood sugar drops.
Example: During a 100-mile race, I saw a runner who only had a small amount of energy gel at an aid station, and he clearly struggled in the latter part of the race. I advised him to consume carbs every 15-20 minutes, and he felt much better.

Electrolytes: Long-distance running leads to significant electrolyte loss, causing muscle cramps and fatigue. Aid stations should provide drinks or salt tablets containing sodium, potassium, and magnesium.
Example: I once witnessed a runner cramping due to electrolyte imbalance during a race. Fortunately, I had salt tablets with me, which helped alleviate his symptoms.

Protein: While not the main energy source, protein aids in muscle recovery. Some aid stations offer protein bars or dairy products.
Example: I often tell my team members that although protein isn't the primary focus in long-distance running, it helps with quicker recovery and reduces muscle damage.


2. Hydration Strategy
Hydration is often overlooked in running. According to "Anatomy for Runners," dehydration can lead to increased heart rate and body temperature, severely impacting performance.

Timed Hydration: Drink small sips of water every 15-20 minutes to avoid stomach discomfort from overhydration.
Example: I recall a race where a runner drank too much water at once, leading to stomach issues that affected his running rhythm.

Electrolyte Drinks: In hot or humid conditions, electrolyte drinks are better than plain water for maintaining hydration balance.
Example: In a hot race, I saw many runners suffer from dizziness and nausea due to inadequate electrolyte replenishment.


3. Gastrointestinal Adaptation
Ultramarathons put a strain on the digestive system. Here are some tips from my experience:

Pre-Race Adaptation: Simulate race fueling during training to ensure your gut can handle race-day foods and drinks.
Example: I always tell my team to mimic race fueling during training to avoid gastrointestinal issues on race day.

Small, Frequent Meals: Choose small portions at aid stations to prevent stomach discomfort from overeating.
Example: I remember a race where a runner ate too many energy bars at once, leading to stomach issues that affected his performance.


4. Mental Preparation
Aid stations are not just for physical refueling but also for mental recalibration. According to "Born to Run," running is a journey of the soul.

Stay Positive: Use the brief rest at aid stations to adjust your mindset, staying optimistic and positive.
Example: When leading teams, I encourage runners to take deep breaths and relax at aid stations to better face the upcoming challenges.


Practical Guidance
Detailed Training Methods

Pre-Race Adaptation: Simulate race fueling during training to ensure your gut adapts.
Timed Fueling: Consume carbs every 15-20 minutes and take small sips of water.
Electrolyte Supplementation: Replenish electrolytes in hot or humid conditions.

Solutions to Common Problems

Stomach Discomfort: Reduce food intake if you feel discomfort, opting for smaller, more frequent meals.
Muscle Cramps: Supplement electrolytes, slow down, and stretch.
Dehydration: If you experience dizziness or nausea, immediately hydrate and replenish electrolytes.

Advanced Training Suggestions

High-Intensity Training: Incorporate high-intensity interval training to improve energy utilization efficiency.
Long-Distance Training: Simulate race distances and practice fueling strategies.
Mental Training: Use meditation and mindfulness to enhance mental resilience.

Reminders

Avoid Overhydration: Drinking too much water at once can cause stomach issues.
Choose Foods Wisely: Everyone reacts differently to foods; find what works for you.
Maintain Pace: Don't linger too long at aid stations; keep your running rhythm.

Advanced Content
Training Methods for Elite Athletes
Elite athletes have more refined fueling strategies:

Personalized Fueling: Tailor fueling plans to individual needs.
Scientific Ratios: Precisely calculate the proportions of carbohydrates, protein, and electrolytes.
Mental Training: Use psychological training to maintain focus and positivity during races.

My Unique Training Philosophy
I've always emphasized that running is not just physical exercise but a journey of the soul. Inspired by "Born to Run," running is a way to converse with nature and oneself. My training philosophy includes:

Natural Running: Train in natural environments to feel the rhythm of nature.
Scientific Training: Use data analysis to create scientific training plans.
Mental Building: Enhance mental resilience through meditation and mindfulness.

New Training Methods to Try

Low-Carb Training: Reduce carbohydrate intake during training to improve fat utilization efficiency.
High-Altitude Training: Train at high altitudes to enhance oxygen utilization.
Mental Training: Improve your ability to handle race pressure through psychological training.

Future Development Suggestions

Personalized Training: Develop individualized training plans based on each runner's condition and goals.
Tech Assistance: Utilize smart devices and data analysis to optimize training outcomes.
Mental Building: Strengthen mental training to increase runners' resilience.

Conclusion
As an experienced coach, I urge you to take aid station strategies seriously in ultramarathons. Based on my experience and the theories from "Anatomy for Runners," your choices at aid stations directly impact your performance. Remember:

Energy Fueling: Choose carbohydrates, electrolytes, and some protein.
Hydration: Hydrate regularly, avoiding overhydration.
Gastrointestinal Adaptation: Adapt before the race, eat small portions frequently.
Mental Preparation: Stay positive and adjust your mindset.

"Born to Run" has inspired me to see running as a dialogue with nature and oneself. I hope you find joy in ultramarathons, not just in pushing your physical limits but also in enjoying the run. Keep training, fuel scientifically, and I believe you'll all run better!