I have a 30k trail event in 3 weeks time. It’s a fast event (except for the sandy beaches) south of Sydney. I have been on reduced carbs for a month, and on a full on Keto diet for a week (feeling good). I train at a low intensity, but can run fast in events (at a cost latter). This even is one of 2 Alpha events on my annual calendar where I really put the hammer down. So I am keen to get a good time in this event, rather than just go along for the ride.
My questions for this are:
1/ If I was going to take on board some carb fuels for the event (it will mostly be anaerobic), then what fuels should I consider if I have been mostly keto for the preceeding month ?
2/ Pre event fuelling, should I up the carbs the night before, or early on the day before the event ? If so again, what sort, complex or simple carbs. I would be inclined to do complex.
I will try to do some 20k runs before the event with some fuel experiments, but as there will be only 2-3 of those I need to narrow down the options
For a longer event, eg: the UTA 50k then I would probably lean more towards keto like fuels with some carbs as a back up. The UTA will be in May 2022, so there will be more time to adapt and experiment.
Note - trail running is not as steady state as road running, so there will be anerobic section on the uphills /.
PS: I dont eat gels, really dislike them. In the past if I need carbs in a fast event, then I used " Fruit Salad Soft Jellies" a lolly from Woolies or Coles, mostly sugar and glucose. Once I start eating the carbs, then I pop them one at a time like clockwork every 15-20min. In very long events 50-100k, I like slabs of cheese in a SD baguette or chibatta, soaked with olive oil (been doing that long before I even heard of Keto).
I have perused the web for ideas and have listened to many Zach Bitter podcasts, etc. But most of the carb suggestions are delivered in a liquid form. I have evolved my event nutrition to the point where I drink mineral water/electrolyte and eat carbs seperately, that way I can better manage the body demands & only have the calories when I need them.