LT100 Run pacing, nutrition and hydration guide
Home>> LT100 Run pacing and guide sheet [or where is Mike—I thought he was faster...]

After examining my web logs [yes, what a geek], it appears that many ultra runners and those new to running the Leadville Trail 100 are interested in what some runners use as nutrition and hydration strategies...at least that was the search pattern. I decided to publish my pace, nutrition and hydration guide that I provided my crew for the Leadville Trail 100 Run.

I have had support crews for multi-stage and multi-day adventure races as well as 24 hour mountain bike races and I have learned the hard way that you need to plan for your support crews actions and more importantly, there comfort.  So, the purpose of this article is put down on paper the lessons learned to benefit the novice support crew member and the racer. I use the table below to go over the support requirements with my crew as well as the general time marks I would like hit with my pacers. I find having something written down works better than just a discussion

Locations\ Time

Support Requirements

Support Crew/ Pacers

 

May Queen Outbound [13.5 miles]

Run: 2:20-2:40

None: Will run through aid station

None: Skip MQ outbound

Clock: 06:20-06:40

Fish Hatchery Outbound [23.5 miles]

Run: 4:30-4:45

-Refill hydration bladder [full from marked container]

-3 Endurolytes

-Re-stock Roctane\ GUs

-Take: Flashlight and head lamp, place in Twin Lakes In-Bound container

-Take: Arm Warmers

-Apply: Re-sun screen

-Available: Socks

-Laurel and Jake?

Clock: 08:30-08:45

Half Moon Camp Ground Outbound [30.5 miles]

Run: 6:00-6:15

None: No crewing allowed, will decide at Fish Hatchery if tree line support is required

-Laurel and Jake?

Clock: 10:00-10:15

 

 

Twin Lakes Outbound [39.5 miles]

Run: 8:00-8:25

-Refill hydration bladder [full from marked container]

-3-5 Endurolytes

-Re-stock Roctane\ Gus

-Boost drink [?]

-Apply: Re-sun screen

-Available: Socks

-Trekking poles ready for Hope Pass

-Laurel and Jake?

-Gavin leaves car at Twin Lakes and rides with Laurel to Winfield

Clock: 12:00-12:25

 

 

Winfield Outbound [50 miles]

Run: 11:30-12:15

-Refill hydration bladder [full from marked container]

-3-5 Endurolytes

-Re-stock Roctane\ Gus

-Boost drink [?]

-Apply: Re-sun screen

-Available: Socks

-Laurel and Jake?

-Gavin paces Mike starting at Winfield

Clock: 15:30-16:15

 

 

Twin Lakes Inbound [60.5 miles]

Run: 15:15-15:50

-Refill hydration bladder [full from marked container]

-3 Endurolytes

-Re-stock Roctane\ Gus

-Boost drink [?]

-Change socks and shoes, re-Body Glide

-Gavin needs lights

-Take: Flashlight and head lamp [good ones]

-Laurel and Jake?

-Gavin paces Mike

Clock: 19:15-19:50

 

 

Half Moon Inbound [69.5 miles]

Run: 17:45-18:15

-None, use aid station

-Maybe soup

-None

-Gavin paces Mike

Clock: 21:45-21:50

 

 

Fish Hatchery Inbound [76.5 miles]

Run: 19:30-20:00

-Refill hydration bladder [full from marked container]

-3 Endurolytes

-Re-stock Roctane\ Gus

-Boost drink [?]

-Have available: Spare Flashlight and head lamp batteries

-Have available: Trekking Poles—might use at this point

-Have available:  light jacket, arm warmers, light hat, tights

-Laurel and Jake?

-Gavin paces Mike

Clock: 23:30-24:00

 

 

May Queen Inbound [86.5 miles]

Run: 23:00-23:45

-Refill hydration bladder [full from marked container]

-3 Endurolytes

-Re-stock Roctane\ Gus

-Boost drink [?]

-Have available: Spare Flashlight and head lamp batteries

-Have able: Trekking Poles—might use at this point

-Have available:  light jacket, arm warmers, light hat

-Laurel and Jake?

-H-Town paces Mike

-Laurel drives Gavin back to crash for a few hours

Clock: 03:00-03:45

 

 

Plan on 5-6 hours or more to compete from here…really depends on a lot of unknown factors