NUTS Karhunkierros energy plan

Energy intake plan for NUTS Karhunkierros 55 km

In endurance running – and especially on a technical and long-lasting route like NUTS Karhunkierros 55 km – energy intake plays a crucial role. The longer the race, the more important it is how well you manage to replenish your body's carbohydrate stores during the performance. You may have many questions regarding energy for your upcoming race, such as:

• How many carbohydrates do I need per hour in a race?
• What energy products are recommended and how much should I take for different ultra-race lengths?
• How do I train my digestion for a race?
• Gels, sports drinks, bars, or candies?
• Stomach-friendly energy products for running?

I have compiled a concrete energy plan for three different target finish times:
✔️ 6 h (fast pace)
✔️ 8 h (moderate pace)
✔️ 10 h (relaxed progression)

Each plan aims for 90 grams of carbohydrates per hour, which is an optimal amount according to many studies and experienced trail ultrarunners. The plans are based on practical products such as Tailwind Endurance Fuel sports drink and NOSHT speed candies, which provide easily dosed and stomach-friendly energy throughout the race. NOTE! 90g/h is quite a lot, especially without training your digestion, and your own maximum might be less. The size of the person also has a slight effect. Therefore, test the gram amounts in long training sessions, for example, starting with 2 scoops of Tailwind and half a package of Jollos per hour. Start testing with 60g per hour and try to increase it. If you are small, 45g might be a sufficient starting amount. 90g is often best suited for those over 75 kg. Also test the amounts in some higher intensity workouts. In these, the digestive system is tested differently.

There is a separate table for each pace, detailing:

• estimated duration of aid station intervals
• carbohydrate requirement (g)
• estimated fluid volume
• how much Tailwind and NOSHT are needed to meet the recommendation

💡 Remember to test your energy strategy well in advance of the race during long training sessions.

Everything related to energy intake – products, timing, and amounts – is partly individual. What works for one person may not work for another. During training, you can test how your body and stomach react to different amounts and combinations. The most important thing is to find the maximum amount of carbohydrates you can comfortably consume. It's easier to get too little energy than too much. In training, it's advisable to start with at least 45-60g (e.g., 60g two servings of Tailwind and one Jollos ball) per hour and gradually increase the amount in each session until you find your comfortable maximum. The table describes what, according to several sources, would be an ideal. And quite the maximum even for more experienced ultrarunners.

💧 Fluid volume is an estimate

And it should be adjusted to your own needs and preferences. Weather conditions, the amount of sweating, and your individual fluid loss greatly affect how much fluid you need on each section. If the table's recommendation feels too much or too little, adjust the amount per hour boldly – but still strive to maintain consistent hydration throughout the performance. And keep the same amount of energy mixed in the fluid per hour. If the fluid volume increases significantly, you can of course use plain Tailwind as energy. Tailwind is designed to be suitable as the sole source of energy, but it's a matter of taste how strong a mixture one prefers. For me, 0.5l and two scoops/single serving of Tailwind is a good dosage. Some use 3 scoops per half liter of water. The ease of Tailwind and high-energy sports drinks is that you can decide and dose for different conditions.

🎒 It's better to pack a little too much than too little

Surprises can always happen during a race: the route is harder than you expected, the temperature is surprisingly high, or the pace slows down in technical terrain. In such cases, extra energy can make the difference between finishing or hitting the wall. So, take enough energy with you. On long distances, some of the energy can be left in a drop bag or with your support person, so you don't have to carry everything all the way – the most important thing is to ensure that there's enough energy during long aid station intervals, even if your pace slows down.

📊 The tables provide a good basis

for creating an energy plan. You can use them as they are or modify them to suit your needs. The plan will help you endure to the finish – and perhaps even enjoy the journey more.

👇 Below you will find the tables for different target times. If you want to ask more, I will gladly answer. I myself ran Karhunkierros 55 as my first ultra in 8.5 hours and many other 50-100km ultra-runs since. Through experience, I started rejecting aid station snacks if they were unfamiliar to me and only used my own familiar snacks (Tailwind and NOSHT). Since then, I haven't had any stomach problems in races.

If the amounts in the table don't suit you, you can send us a message at info@futurepeaks.fi and we will create a customized energy plan for you with product recommendations.

☕Caffeine

Some Tailwind and NOSHT products contain caffeine. Caffeine is known to improve performance, but it should not be consumed for more than 6 hours straight. Perhaps it's worth saving caffeinated energy products for the latter part of the race! The 55km route is known to have a lot of hills at the end. Start consuming caffeine well before the Konttainen aid station to get a boost for the final fells!

Duration: 6h fast pace!

Segment	Duration (h)	Requirement (g CHO)	Fluid (l)	Energy Products
Oulanka → Basecamp (31.8 km)	3	270	1.5	Tailwind 1.5 l (150 g = 6 scoops / 3 single-serve packets) + NOSHT Jollos 3 packets (126 g)
Basecamp → Konttainen (17.7 km)	2	180	1	Tailwind 1.0 l (100 g = 4 scoops / 2 single-serve packets) + NOSHT Jollos 2 packets (84 g)
Konttainen → Ruka (7.3 km)	1	90	0.5	Tailwind 0.5 l (50 g = 2 scoops / 1 single-serve packet) + NOSHT Jollos 1 packet (42 g)

 

Duration: 8h Moderate pace!

Segment	Duration (h)	Requirement (g CHO)	Fluid (l)	Energy Products
Oulanka → Basecamp (31.8 km)	4	360	2	Tailwind 2.0 l (200 g = 8 scoops / 4 single-serve packets) + NOSHT Jollos 4 packets (168 g)
Basecamp → Konttainen (17.7 km)	2.5	225	1.5	Tailwind 1.5 l (150 g = 6 scoops / 3 single-serve packets) + NOSHT Jollos 2 packets (84 g)
Konttainen → Ruka (7.3 km)	1.5	135	0.75	Tailwind 0.75 l (75 g = 3 scoops / 1.5 single-serve packets) + NOSHT Jollos 1.5 packets (63 g)

 

Duration: 10h Easy pace!

Segment	Duration (h)	Requirement (g CHO)	Fluid (l)	Energy Products
Oulanka → Basecamp (31.8 km)	5	450	2.5	Tailwind 2.5 l (250 g = 10 scoops / 5 single-serve packets) + NOSHT Jollos 5 packets (210 g)
Basecamp → Konttainen (17.7 km)	3	270	1.5	Tailwind 1.5 l (150 g = 6 scoops / 3 single-serve packets) + NOSHT Jollos 3 packets (126 g)
Konttainen → Ruka (7.3 km)	2	180	1	Tailwind 1.0 l (100 g = 4 scoops / 2 single-serve packets) + NOSHT Jollos 2 packets (84 g)

 

Good luck with the race!