Search results

- By Alister Gardner, 5-6 min read   Your training is done and now it is time to prepare for the big day. Here are our top tips to help you get to the start line properly fuelled and your tummy feeling settled. Top up the carbs Carb loading (also known as glycogen loading) is just like topping up the gas in your car ready for a long drive, it is the process of topping-up glycogen reserves in your body which will be used to power your muscles for the greater pasrt of your race. If done properly, as much as 2000 calories of energy can be stored as glycogen in your muscles, liver and blood. Previously, people would go through 3 phases of carb-loading in the week leading up to the marathon: 1st phase, day T-7 to T-5: depletion of muscle glycogen 2nd phase, T-4 to T-2: increased carbohydrate intake and hydration 3rd phase, T-2 to T-0: maintain glycogen levels and ensure digestive comfort   Simpler, 2 phase approach Nowadays, people tend to skip the first phase. The problem was that by drastically cutting carbohydrates for 2-3 days people would find themselves becoming irritable, tired and unfocused while the body tried to adjust to a lack of energy from carbohydrates. The depletion phase seemed to provide a slightly higher glycogen reserve by race day compared to not doing it, however the benefit was marginal and did not outweigh the negatives. So folks now tend to skip straight to phase 2: From 4 to 2 days before the race, we want carbohydrates to make up 60-70% of our diet. Meals rich in pasta, potatoes and rice for example, are a great way to get those extra carbs in. Extra-large portions are not necessary as they can cause digestive system trouble. But an extra slice of bread or spoonful or pasta can be welcome and easily included without much digestive disruption.    Reduce the risk of stomach issues on race day! During the last 2 days before the race, we want to focus on reducing the risk of digestive issues the morning of the race (especially during the race!). To think about this only on the morning of the race is too late! We want to maintain the high carbohydrate intake but not overfeed. Too much food is hard work for the digestive system. Light foods with low fibre are best (for example, plain pasta with a light sauce the night before and oatmeal for breakfast). Watch out for these foods  Certain foods can be irritants to some people’s digestive systems. If you have stomach issues (especially when you run) it would be worth avoiding or at least minimising the following for the next 2 days: Peppers, onions, cabbage, tomatoes with their skin, cucumbers, salsify (a root vegetable), whole grain cereals. Fruits and vegetables with thick skins and seeds, as well as unripened fruit and veg. Milk products, greasy cooked foods and spicy foods Alcohol, too much sugar and caffeine. Too many raw veggies Remember these foods are best avoided only for these 2 days. Fruit and veg are an important part of our diet! Stay hydrated  We want to be sure to stay hydrated too. Aim to add an extra glass of water with your lunch and dinner, or keep a bottle with you during the day and takes sips regularly. But avoid highly concentrated, sweet drinks. Again, the night before the race, don’t over eat or drink. It may effect digestion in the night and you don’t want to carry all a large excess with you during the race the next day. Hopefully, with these tips in mind, the only place you will be dashing to is the finish line And most important of all - Have fun out there! Learn how to race smarter and how fuelling really works for you  Our product recommendation for hydration? Check out XACT ELECTROLYTES sport hydration tabs   If you enjoyed this article, subscribe to our Newsletter  Alister is an elite runner and has a diploma in sport nutrition. He is co-owner at Course et Cie, an independent run store in Granby, Québec as well as co-owner of XACT nutrition. You can follow and connect with Alister on Instagram and Facebook

By Alister Gardner - 5-7 min read   1-3 days before the race: Carb loading time! It is time to build up your glycogen reserves and give your body a rest. Meals should be mostly carbs, like pasta, rice and potatoes, with a variety of veggies, fruits and a little protein to make sur you’re in the best of shape come race day. Brown bread, pasta and rice have lots of extra nutrients compared to white. Aim to stay hydrated but don’t overdo it –add a glass or 2 of water or electrolyte mix to your regular daily routine. If you are serious about your race then NO alcohol. Plus, get a couple of good night’s rest and do some light stretching. Pre-race dinner: Stick with the carb plan! This is the energy source endurance athletes need to perform their best. Often you are away from home so pasta is an easy option to find in restaurants or prepare beforehand. Go easy on the fats, proteins and fibre (yep, white pasta is ok on this occasion if too much fibre doesn’t agree with you). Don’t stress about a poor night’s sleep, you already had two good night’s rest beforehand, right? ☺. Again, NO alcohol. Breakfast: Carbs continued! Don’t over indulge, you’ll be carrying what you eat. Foods like bagels and porridge provide sustenance and bananas are easy to digest. If you drink coffee then go ahead and have your morning cuppa. Caffeine has some great benefits to stimulate the body. Keep it simple and aim to have eaten at least 2 hrs prior to the race to be sure your stomach has settled and the food digested. Pre-race: If it has been over 3 hrs hours since breakfast then you may want a quick snack around 30 minutes before the race to bump up your blood sugar level at the start line. A XACT ENERGY fruit bar is are perfect mobile snacks to keep your energy reserves up and can be eaten easily between check-in and the start line. During the race: Marathon and half marathon Aim to take an energy gel or chew like XACT ENERGY fruit bar every 30-45 minutes from the start of the race. The number of gels you eat depends on how long it will take you to run your race and how hard you push. The harder you push, the more energy you burn and so should take a bar more frequently. This could be between 6-8 chews or gels for a marathon runner depending on your time.  Example:   30 mins before race XACT ENERGY blackcurrant with electrolytes +/- caffeine 45 mins XACT ENERGY 1 hr 30 mins XACT ENERGY blackcurrant (added electrolytes with or without caffeine) 2 hrs XACT ENERGY 2 hrs 30 mins XACT ENERGY blackcurrant (added electrolytes with or without caffeine)   3 hrs XACT ENERGY   3 hrs 30 mins XACT ENERGY blackcurrant (added electrolytes with or without caffeine)   4 hrs XACT ENERGY 4 hrs 30 mins  XACT ENERGY blackcurrant (added electrolytes with or without caffeine)   Pro tips: Sweating is the main cause of electrolyte loss. The more hot and humid it is, the more you should aim to replace lost electrolytes. Your sports drinks and gels are the best source! Help your bars and gels go down with a mouth full of water if you can. You should be aiming for 500-1000ml / hr of fluid intake. This can vary with temperature and sweat rate. Mix up your energy chews. Have fun and take a variety of flavours to keep your taste buds on their toes (XACT ENERGY comes in 6 flavours: strawberry, apricot, orange, maple, blackcurrant and e-beet (extra electrolytes in an apple and beet juice bar). Caffeine is great for stimulating your central nervous system and reducing perceived effort. XACT ENERGY Blackcurrant has 50 mg and will pick you up as you start to feel worn down. Scoffing a whole gel or energy bar in one go while on the run can sometimes be tough on the stomach, taking two or three small bites of a XACT ENERGY fruit bar will do the same job and be easier for your system to manage. After: Congratulations on finishing your race!! It’s time to reward your body so plan to eat a small snack within 30 minutes of finishing to get your energy back and start recovery. Aim for a mix of both carbs and protein. The XACT PROTEIN wafer (official marathon race recovery bar at the finish line) will have you covered. Before you head to the beer tent, try to drink 500-1000ml fluid to help rehydrate. Once you have something to eat and drink, now you’re ready for that celebratory beer!     Alister is sport nutrition specialist and an elite runner specialising in long distance trail running, as well as a co-owner of XACT.   

1-3 days before the race: Carb loading time! It is time to build up your glycogen reserves and give your body a rest. Meals should be mostly carbs, like pasta, rice and potatoes, with a variety of veggies, fruits and a little protein to make sur you’re in the best of shape come race day. Brown bread, pasta and rice have lots of extra nutrients compared to white. Aim to stay hydrated but don’t overdo it –add a glass or 2 of water or electrolyte mix to your regular daily routine. If you are serious about your race then NO alcohol. Plus, get a couple of good night’s rest and do some light stretching. Pre-race dinner: Stick with the carb plan! This is the energy source endurance athletes need to perform their best. Often you are away from home so pasta is an easy option to find in restaurants or prepare beforehand. Go easy on the fats, proteins and fibre (yep, white pasta is ok on this occasion if too much fibre doesn’t agree with you). Don’t stress about a poor night’s sleep, you already had two good night’s rest beforehand, right? ☺. Again, NO alcohol. Breakfast: Carbs continued! Don’t over indulge, you’ll be carrying what you eat. Foods like bagels and porridge provide sustenance and bananas are easy to digest. If you drink coffee then go ahead and have your morning cuppa. Caffeine has some great benefits to stimulate the body. Keep it simple and aim to have eaten at least 2 hrs prior to the race to be sure your stomach has settled and the food digested. Pre-race: If it has been over 3 hrs hours since breakfast then you may want a quick snack around 30 minutes before the race to bump up your blood sugar level at the start line. A XACT ENERGY fruit bar is are perfect mobile snacks to keep your energy reserves up and can be eaten easily between check-in and the start line. During the race: Marathon and half marathon Aim to take an energy gel or chew like XACT ENERGY fruit bar every 30-45 minutes from the start of the race. The number of gels you eat depends on how long it will take you to run your race and how hard you push. The harder you push, the more energy you burn and so should take a bar more frequently. This could be between 6-8 chews or gels for a marathon runner depending on your time.  Example:   30 mins before race XACT ENERGY blackcurrant with electrolytes +/- caffeine 45 mins XACT ENERGY 1 hr 30 mins XACT ENERGY blackcurrant (added electrolytes with or without caffeine) 2 hrs XACT ENERGY 2 hrs 30 mins XACT ENERGY blackcurrant (added electrolytes with or without caffeine)   3 hrs XACT ENERGY   3 hrs 30 mins XACT ENERGY blackcurrant (added electrolytes with or without caffeine)   4 hrs XACT ENERGY 4 hrs 30 mins  XACT ENERGY blackcurrant (added electrolytes with or without caffeine)   Pro tips: Sweating is the main cause of electrolyte loss. The more hot and humid it is, the more you should aim to replace lost electrolytes. Your sports drinks and gels are the best source! Help your bars and gels go down with a mouth full of water if you can. You should be aiming for 500-1000ml / hr of fluid intake. This can vary with temperature and sweat rate. Mix up your energy chews. Have fun and take a variety of flavours to keep your taste buds on their toes (XACT ENERGY comes in 6 flavours: strawberry, apricot, orange, maple, blackcurrant and e-beet (extra electrolytes in an apple and beet juice bar). Caffeine is great for stimulating your central nervous system and reducing perceived effort. XACT ENERGY Blackcurrant has 50 mg and will pick you up as you start to feel worn down. Scoffing a whole gel or energy bar in one go while on the run can sometimes be tough on the stomach, taking two or three small bites of a XACT ENERGY fruit bar will do the same job and be easier for your system to manage. After: Congratulations on finishing your race!! It’s time to reward your body so plan to eat a small snack within 30 minutes of finishing to get your energy back and start recovery. Aim for a mix of both carbs and protein. The XACT PROTEIN wafer (official marathon race recovery bar at the finish line) will have you covered. Before you head to the beer tent, try to drink 500-1000ml fluid to help rehydrate. Once you have something to eat and drink, now you’re ready for that celebratory beer!     Alister is sport nutrition specialist and an elite runner specialising in long distance trail running, as well as a co-owner of XACT. 

By Alister Gardner,  2-5 min. read   Virtual Race Nutrition 101 Ever heard of "hitting the wall"? That’s when your body’s carb reserves (glycogen) run out! It’s pretty common and why Run Ottawa partnered with us to provide XACT ENERGY bars, a tasty alternative to gels, that give you energy all the way to the finish! Here are some guidelines to help you during the race. 2-3 days pre-race A good way to give your body a lot of fuel is carb loading. This is not about giant pasta dishes but simply about emphasizing carbs in your meals. Combined with some rest, this will build up your glycogen reserves and give you energy. It's important to stay hydrated and avoid alcohol. Race day Breakfast Stick with carbs; something light and easy on your stomach and something you know you can eat before your run. Coffee lovers: caffeine both wakes you up and stimulates the nervous system!  Sip fluids but not so much you need to stop before you’re around the block! Race Energy + fluids = happy running. A gel or an XACT ENERGY bar every 45 minutes will help avoid the dreaded bonk. Be sure to have regular access to water. Adding electrolytes to water helps absorption and maintain hydration. Plan ahead:  Think how you will carry or stash your gels and bars. Example:   30 mins before the race XACT ENERGY with electrolytes +/- caffeine 45 mins XACT ENERGY 1 hr 30 mins XACT ENERGY with electrolytes +/- caffeine 2 hrs XACT ENERGY 2 hrs 30 mins XACT ENERGY with electrolytes +/- caffeine 3 hrs XACT ENERGY 3 hrs 30 mins XACT ENERGY with electrolytes +/- caffeine 4 hrs XACT ENERGY 4 hrs 30 mins  XACT ENERGY with electrolytes +/- caffeine   Finish line celebration  Congratulations, you are a #RunOttawa2021 finisher! Eat a mix of carbs and protein to help get your strength back. Our XACT PROTEIN bar gives you 15g of protein to ensure a good recovery. To help re-hydration, drink 500 ml of fluids with XACT ELECTROLYTES. Pro tips Sweating is the main cause of electrolyte loss. The more hot and humid it is, the more you should aim to replace lost electrolytes. Your sports drinks and gels are the best sources! Help your bars and gels go down with a mouth full of water if you can. You should be aiming for at least 500-1000ml / hr in fluid intake. More if it is hot out! Mix up your energy chews. Have fun and take a variety of flavours to keep your taste buds on their toes (XACT ENERGY comes in 6 flavours: strawberry, apricot, orange, maple, e-beet and blackcurrant). Caffeine is great for stimulating your central nervous system and reducing perceived effort. XACT ENERGY Blackcurrant has 50 mg and will pick you up as you start to feel worn down. Scoffing a whole gel or energy bar in one go while on the run can sometimes be tough on the stomach, taking two or three small bites of an XACT ENERGY bar will do the same job and be easier for your system to manage.   Alister is an elite runner specializing in long-distance trail running as well as co-owner of XACT nutrition.     Alister on Instagram   Alister's facebook page  Alister blog articles -/-

By Nick Kleban What if I told you that you could ride faster, longer and harder just by drinking this one beverage? I’m sure you would be curious to know what it is, right? The answer is none other than the world’s most consumed beverage, water.    So what’s the big deal? Everyone knows that you need to drink water to survive, just 3 days without it can be fatal, but how big an impact does just mild dehydration have on athletic performance? A 2013 study published in the Journal of Athletic Training tested the effects of mild dehydration for 10 well-trained endurance cyclists on a 5 kilometer hillclimb course. The subjects either started the course euhydrated or dehydrated by 1% of their body mass before beginning the effort. What the study found was that the hydrated cyclists completed the course 5.8% faster than the dehydrated athletes, had a lower core temperature immediately following the effort and additionally had lower Rate of Perceived Exertion (RPE) scores across the board. To put these numbers in perspective, 2019 Tour de France champion Egan Bernal won the edition of the race with a time of 82 hours and 57 minutes. Hypothetically, saying Bernal was consistently just 1% of body mass dehydrated like the study (assuming a decrease in speed by 5.8%), this would have tacked nearly an extra 5 hours onto his final race time; more than the difference between first and LAST in the general classification!    Fluid Requirements    So, yes, water is very important, and I’m sure many have heard the “you’re not drinking enough water” speal from our mothers, myself included, but how much exactly should we be drinking daily?   The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids for men About 11.5 cups (2.7 liters) of fluids a day for women Granted about 20% of our fluid intake comes from food, this means we should be ideally drinking 12.4 cups (2.93 litres) for men and 9.2 cups (2.17 litres) for women not including the water depleted while exercising.  On the bike, fluids are just as essential to performance. Given the typically steady-state nature of cycling (as opposed to sports such as basketball or soccer), it becomes quite simple to predict approximately how much water needs to be consumed to replenish fluids lost as sweat. This can be observed in the figure below:  This chart gives a pretty detailed overview of the fluid needed to replenish during steady-state exercise. For example, as the graph shows, if 4 kg of body weight is lost as sweat, the individual would need about 2.7 litres of water to replenish the lost fluids.  In simpler terms, the rule of thumb many cyclists go by is to drink one 500 ml bidon for every hour on the bike. Some other factors do play into this, such as your weight and the weather, which alone can push this figure closer to 1 L/ hour on hot summer days. I find it’s not practical to be able to drink a litre every hour (i.e it seems have my hands off the handlebars drinking more often than not plus that’s a lot of gas station stops), so instead, I try to drink 500-1000 L of sports drink (see the carbs section for more) in the hours leading up to a big ride to make sure I’m hydrated before even getting on the bike.  For a long day on the bike or a multi stage event like Tour de France, where maintaining a good level of  hydration becomes more important, we can better pinpoint our individual hydration needs by weighing ourselves before and after a long ride. The difference between the 2 weights (minus the weight of any fluid drunk on the ride) is our total fluid loss.  By dividing that figure by the number of hours on the bike we can work out how many litres per hour we should drink.   Electrolytes  Electrolytes are salts that include sodium, potassium, calcium and magnesium that are lost in sweat and are essential for normal cellular function, thus have to be replaced. According to the American College of Sports Medicine (ACSM), if your ride is less than four hours, you probably don’t need to supplement with electrolytes unless your jersey is caked with salt (we all have this friend) or you cramp easily. Sodium depletion may be one of the causes of cramps, so if you suffer from cramps, try supplementing with sodium and make a record of what you take to see if there is a consistent link. If your ride is longer than four hours, then additional sodium and potassium are recommended. For this, the ACSM recommends 120-170 mg of sodium and 19-46 mg of potassium for each 8 fl oz (double for a 500 ml water bottle). Most sports drinks nowadays contain the correct balance of electrolytes, so it’s quite easy to hit these recommendations.  So for those of you who xact nutrition’s electrolyte tablets, you might be wondering why they have a higher sodium level? Research shows that fluids are better absorbed (reducing that sloshy feeling in the stomach) at around 1200 mg of sodium per litre (Sodium intake and post-exercise re-hydration in man, R. J. Maughan & J. B. Leiper, 1995).  So in times of need such as hot conditions and long endurance events (2 hrs +), where hydration is a priority, the XACT ELECTROLYTES tabs will respond to the athletes needs. However, in real life, we often go for a mix of water in one bottle and electrolytes in the other, or a couple of cups of coke at the aid station, which dilutes our electrolyte to fluid ratio and therefore slows absorption.  Life is not always optimal but at least by having a high level of sodium in one of the bottles then it is helping more than an electrolyte drink with lower amounts, as it is the accumulation of fluids in the stomach that is important.   Carbohydrates For longer rides, it makes sense to combine calorie intake with fluids, given that the guideline for appropriate carb fueling is approximately 1 gram of carbohydrate per kilogram of body weight per hour of riding (see our article all about carbs for more information on this). 500 ml of isotonic sports drink (see below) will contain usually between 30-40 g of carbohydrates which makes taking onboard the remaining portion of carbs relatively easy to satisfy this energy requirement. Most sports drinks contain a mix of simple sugars like glucose and fructose which are absorbed quickly to give more immediate energy as well as complex sugars like maltodextrin that provide longer term energy.  As you dissolve your sports drink powder of choice into your water bottles before a ride, it’s important to consider how much you are putting into each bottle. The concentration (osmolarity) of the drink will drastically affect how your body will handle it. Blood typically has an osmolarity of 300mOs/kg so a solution with approximately equal osmolarity is said to be isotonic, with solutions less than or greater than being called hypotonic and hypertonic respectively. Below is a summary of how these different concentrations are utilised by the body during endurance exercise as described by nutrition specialist and triathlete, Juri Kaloc:  Hypotonic drinks – These have a lower concentration of sugars (1 – 4%) than blood, that’s why they allow for very fast absorption. They are best used before or during long endurance events where hydration is the top priority. Isotonic drinks – These have a similar concentration of sugars (6 – 8 %) as blood. They are the most universal when it comes to usage and that’s why most regular sports drinks use this formula. They give you a moderate amount of carbs and are absorbed relatively fast too, but can cause digestive issues in higher intensities. Hypertonic drinks – These have a higher concentration of sugars (10 % +) than blood. They digest slowly so they aren’t good for consumption on the bike they would cause digestive issues. They are best used for recovery.  Another way to achieve the isotonic ratio is to eat 1 XACT ENERGY fruit bar with your 500 ml of water.  The 30 g of carbs in the bar will mix with the water in your stomach and achieve the same the effect. Bonus: Coffee  Oh yes, how could I forget about a cyclist’s best friend, coffee. It’s hard to deny the benefits the stimulatory effects caffeine can have on performance, but also the not so great. For more information on this, I would recommend checking out Alister Gardner’s piece on Caffeine also found on our blog! Sources  Bardis, C., Kavouras, S., Arnaoutis, G., Panagiotakos, D., & Sidossis, L. (2013). Mild dehydration and cycling performance during 5-kilometer hill climbing. Retrieved July 25, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3867084/ How long can you live without water? Facts and effects. (n.d.). Retrieved July 25, 2020, from https://www.medicalnewstoday.com/articles/325174 Hydration on the bike. (n.d.). Retrieved July 25, 2020, from https://www.britishcycling.org.uk/knowledge/nutrition/drinking-on-bike/article/izn20140514-Nutrition-Hydration-101-0 Irons, K., Marsh, J., MD, B., & Ford, K. (2018, April 01). What You Should Know About Electrolytes. Retrieved July 25, 2020, from https://www.roadbikerider.com/what-you-should-know-about-electrolytes-d3/ Kaloc, J. (2017, September 06). Cyclists and Hydration – Improve Your Performance. Retrieved July 25, 2020, from https://www.welovecycling.com/wide/2017/09/06/cyclists-hydration-improve-performance/ Official classifications of Tour de France 2020 - Stage 21. (n.d.). Retrieved July 25, 2020, from https://www.letour.fr/en/rankings Water: How much should you drink every day? (2017, September 06). Retrieved July 25, 2020, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

By Alister Gardner - 5-7 min read   It ain’t rocket science but you gotta fuel the rocket! 1-3 days before the race: Carb loading time! It is time to build up your glycogen reserves and give your body a rest. Meals should be mostly carbs, like pasta, rice and potatoes, with a variety of veggies, fruits and a little protein to make sur you’re in the best of shape come race day. Brown bread, pasta and rice have lots of extra nutrients compared to white. Aim to stay hydrated but don’t overdo it –add a glass or 2 of water or electrolyte mix to your regular daily routine. If you are serious about your race then NO alcohol. Plus, get a couple of good night’s rest and do some light stretching. Pre-race dinner: Stick with the carb plan! This is the energy source endurance athletes need to perform their best. Often you are away from home so pasta is an easy option to find in restaurants or prepare beforehand. Go easy on the fats, proteins and fibre (yep, white pasta is ok on this occasion if too much fibre doesn’t agree with you). Don’t stress about a poor night’s sleep, you already had two good night’s rest beforehand, right? ☺. Again, NO alcohol. Breakfast: Carbs continued! Don’t over indulge, you’ll carry what you eat. Foods like bagels and porridge provide sustenance and bananas are easy to digest. If you drink coffee then go ahead and have your morning cuppa. Caffeine has some great benefits to stimulate the body. Keep it simple and aim to have eaten at least 2 hrs prior to the race to be sure your stomach has settled and the food digested. Pre-race: If it has been over 3 hrs hours since breakfast then you may want a quick snack around 30 minutes before the race to bump up your blood sugar level at the start line. A XACT ENERGY fruit bar is are perfect mobile snacks to keep your energy reserves up and can be eaten easily between check-in and the start line. During the race: Marathon and half marathon Aim to take an energy gel or chew like XACT ENERGY fruit bar every 45 minutes from the start of the race. The number of gels you eat depends on how long it will take you to run your race. This could be between 4-6 chews or gels for a marathon runner depending on your time.   Example:   30 mins before race XACT ENERGY blackcurrant with electrolytes +/- caffeine or a Kronobar ENERGY 45 mins XACT ENERGY 1 hr 30 mins XACT ENERGY blackcurrant (added electrolytes with or without caffeine) 2 hrs XACT ENERGY 2 hrs 30 mins XACT ENERGY blackcurrant (added electrolytes with or without caffeine)   3 hrs XACT ENERGY   3 hrs 30 mins XACT ENERGY blackcurrant (added electrolytes with or without caffeine)   4 hrs XACT ENERGY 4 hrs 30 mins  XACT ENERGY blackcurrant (added electrolytes with or without caffeine)   Pro tips: Sweating is the main cause of electrolyte loss. The more hot and humid it is, the more you should aim to replace lost electrolytes. Your sports drinks and gels are the best source! Help your bars and gels go down with a mouth full of water if you can. You should be aiming for at least 500-1000ml / hr I fluid intake. More if it is hot out! Mix up your energy chews. Have fun and take a variety of flavours to keep your taste buds on their toes (XACT ENERGY comes in 4 flavours: strawberry, apricot, orange and maple). Caffeine is great for stimulating your central nervous system and reducing perceived effort. XACT ENERGY Blackcurrant has 50 mg and will pick you up as you start to feel worn down. Scoffing a whole gel or energy bar in one go while on the run can sometimes be tough on the stomach, taking two or three small bites of a XACT ENERGY fruit bar will do the same job and be easier for your system to manage. After: Congratulations on finishing your race!! It’s time to reward your body so plan to eat a small snack within 30 minutes of finishing to get your energy back and start recovery. Aim for a mix of both carbs and protein. The XACT PROTEIN wafer (official marathon race recovery bar at the finish line) will have you covered. Before you head to the beer tent, try to drink 500-1000ml fluid to help rehydrate. Once you have something to eat and drink, now you’re ready for that celebratory beer!   Alister is an elite runner specialising in long distance trail running as well as co-owner of XACT.   

Hydration during endurance events: Is drinking based on thirst as simple as it sounds? By Alister Gardner - Endurance athlete Living in Quebec with its frigid winters, where -30°C is not a rare thing, I once made myself a promise to never complain about the heat in the summer, but only to embrace it fully, knowing another winter was always just around the corner. So, when an early season heat wave hit us in late May (32°C) and I was out for my long run in the middle of the afternoon with no more water left in my single bottle and a long way from home, the devotion to my promise was being thoroughly tested. I would have done anything for a cool breeze or a light shower, or even a hail storm. That run certainly took me a few days to recover from. I had lost almost 7 lbs in under 2 hours, and I was no doubt suffering from heat exhaustion; the following night’s sleep was restless and my heart rate was still high when I woke up. But it was not really just the heat that was the problem, it was my hydration strategy. I realised that with such varying weather across the seasons, we have to remember to ignore the habits we have built up over the previous few weeks and adapt to the conditions in front of us. Hydration in the winter is almost an afterthought whereas in the heat of the summer it can be what makes or breaks a training, even under 60 minutes. When it comes to hydration strategies there are typically two schools of thought: Drinking to schedule Drinking based on thirst Drinking to schedule is a very simple guideline; usually along the lines of 1 cup every 15-20 minutes but the rates and quantities vary depending where you look (sports magazines and health sites). The problem is that it is not really suggesting to take in consideration of heat, humidity, duration, let alone body size or sweat rates. So, in recent years, the ‘drinking based on thirst’ strategy has gained popularity and it is easy to understand why; there is increased awareness of the risks of hyponatremia (excessive water consumption during effort) and the persuasive theories of researchers like Professor Timothy Noakes. Now throw in a handful of elite athlete testimonials and you have the recipe for a new trend. The subject of how much body weight loss is acceptable while still maintaining performance is a whole article in itself and something I will write about in the near future, but what we can be sure of is that we want to stay sufficiently hydrated to maintain performance and not drink too much that we are uncomfortable, adding extra weight or going into hyponatremia (note, that is also related to what we drink as much as how much we drink). As a reference, the American College of Sport Medicine recommends staying within 2% of your original body weight. If you are going to use the ‘drinking based on thirst’ strategy, here are some important things to consider which may affect how well you hydrate yourself: Our day to day hydration habits and perception of thirst: there are two types of thirst that emerge under different circumstances: homeostatic thirst is evoked in response to an existing water deficit, whereas anticipatory thirst occurs before an impending deficit. So we need to think about if our feeling of thirst is based on the need or the anticipation of the need which could lead to overcompensation if dehydration is a major concern. Age: as we get older our perception of thirst is reduced. Research has shown a decrease in thirst in age groups of 65+. However, it is unclear if the decrease in thirst is linear with age or increases significantly later in life. Race stress: while we are racing, our minds become preoccupied with all sorts of things (usually the competitor in front, and, worse, the one right behind) as well transitions, gear, technicity of trails and so on. So our response to thirst may lose priority among all the things happening around us. Fluid availability: like my monthly budget as a student, I often find myself making very little last as long as possible. So my thirst then becomes dependent on how much I have with me to drink. As with my overheated long run, I tried to make the 500 ml of water I had last as long as possible, but this was not helping my performance. On the flipside, I could have carried 2L of water in a hydration pack, giving me plenty, but also meaning an extra 5 lbs of weight. As a competitive racer I tend to lean towards staying as light as possible. The challenge is that I poorly predict my fluid needs and the time to the next aid station and risk coming up short. Leading us to the next point: Guzzling: finally hitting that aid station on a hot day and chugging down a fresh full bottle of water, or 6 cups or sports drink is such a good feeling. But it does not necessarily mean I am directly consuming the right amount of fluids for my needs. Food ingestion can stunt thirst. This is particularly important for ultra endurance events where stopping to eat is more common. On the flipside, salty foods will likely increase our thirst. Many of these points could be applied to scheduled drinking as well. The difference is that it is less random, so if we get thrown off our scheduled drinking strategy we can more easily reflect back on how much we have consumed and adjust accordingly. There are also two more hydration strategies that can be used: While drinking to thirst can be summed up as “focusing on the presence of thirst as the only stimulus to drink”, drinking ad libitum is described as “consuming fluid whenever and in whatever volume desired”. While some research has shown little difference between the results of the two during effort, the main difference was in recovery, where the ad libitum group would drink more after an event as part of their recovery. The key difference found in the research was that drinking ad libitum “frees athletes to focus on training and competition rather than being distracted by regular or continuous thoughts about sensations of thirst.” The second alternative is to develop an individualised hydration plan; logging weight changes, times and feeling during training in different conditions, for different lengths of time and intensity. The reason being that we measure our own unique rate of sweating. This method will certainly be more time consuming, but would also help you better know your body and how to best prepare for different races in different conditions. To be able to do this calculation yourself, you need to weigh yourself naked (or with minimum clothing) before and after your run. The difference between the two is a combination of your fluid loss and energy burnt (glycogen and fat), hopefully you did not gain weight! It is hard to be precise about the weight loss in the form of energy, but for a moderate-hard workout of 90 minutes or more, is considered to deplete our glycogen reserves. This weight loss can be upto 2 kgs (4.4 lbs) as it is made up of a 1:3 glycogen to water ratio. As the energy is burned, the water associated with it is released for the body to use. Example: a 4 hour trail run on a hot day: Pre workout weight = 160 lbs Post workout = 150 lbs 4.4 lbs lost in energy and associated fluid. = total fluid loss of 5.4 lbs Now add the fluids consumed during the run and divide by the number of hours running: Drank 3 L during the run = 6.6 lbs. 6.6 + 5.4 = 12 lbs / 4 hrs = 3 lbs of fluid per hour or 1.35 L per hour in order to maintain our body weight within 2.75% of original body weight. This calculation can be repeated in a variety of conditions and will vary each time, allowing you to build a better understanding of your hydration needs in different conditions. Going back to the point about what an acceptable amount of weight loss is, is a complex subject and will once again vary depending on the person. This is why it is important to note sensations and performance along with the calculation to get a better understanding of your tolerance to dehydration.

By Alister Gardner, 6-8 minute read We all know that we should stay hydrated on hot days and during exercise, especially during endurance events of 30 minutes or more, as dehydration can severely affect both our performance and our health. Guidelines suggest 500-1000 ml per hour, which might be fine for shorter workouts of 60 minutes or so, but as we go for longer workouts, this may not directly correspond to the real amount we sweat. It is also recommended that we consume 500-700 mg of sodium per litre, but does that really replace what is lost in sweat and more importantly, does it maximise fluid absorption? In this article we will look at how to ride (or run!) while maintaining that fine line between dehydration and hyponatraemia.   The effects of dehydration: We get thirsty after losing just 1% of body mass through sweating, and at 2% there is a noticeable difference in both physical and mental performance, as well as an increased risk of nausea and stomach issues (2). By 5%, during physical activities, output may be reduced by as much as 30%. At 6%, our heart rate will increase and our VO2max will decrease. At 8-9% loss, dehydration becomes a much bigger health risk and we will most likely be experiencing dizziness, weakness and confusion. By 11% there is a dangerous risk of kidney failure. To make a long story short, staying hydrated is important! The general recommendation by the American College of Sports Medicine is to not lose more than 2% body weight (3). So how can we measure our fluid loss from sweating?We can get a very good idea of how much fluid we lose by simply weighing ourselves before and after a workout. The difference would be the amount of fluid lost through sweat. There are 3 factors that must also be considered when we do this:Some weight loss will come from depleted glycogen reserves. Our bodies can store up to 500 g (2000 cal) of glycogen which can be depleted in under 2 hours.Some weight loss will also come from fat burnt, especially in longer workouts. It can contribute to around half the energy burnt in a moderate intensity workout and varies from 0.3-1.5g/min or 36-180 g over 2 hours, depending on how well adapted you are to burning fat.Fluids consumed during the workout: this will bring our weight back up (1 litre is 2.2 lbs).   How about an example from a very sweaty guy (me)? I weighed myself before a 3-hour run in 29°C heat and was at 160 lb. Upon my return, I weighed 151 lbs, which is a difference of 9 lbs. During this time, I drank 1.3 litres of fluid, which equals 2.8 lbs, and so had a total loss of 11.8 lbs. Factoring in glycogen and fat burnt for fuel (approximately 1.5 lbs), that is a total fluid loss of 10.3 lbs (5 litres), or 1.6 litres per hour. So this provides me with a great insight on how much to drink to stay hydrated during endurance races.As we can see in the graph below (4), the average sweat rate is 1.2 litre per hour, which means I am an above average sweater. However, it appears some folks can sweat a lot more than me (5+ litres per hour!!).   Hyponatremia and maximising fluid absorption Water is great. It is refreshing and goes down easily. However, in endurance events, we need to add sodium for our bodies to absorb the water from our intestines better and thus avoid the health risk associated with hyponatremia. Hyponatremia is the dilution of sodium in our blood and can be dangerous for our health if levels get too low. It typically occurs when we are overly precautious about staying hydrated and we drink too much water. As a result some people actually gain weight during activity. However, it is possible to be both dehydrated and suffer from hyponatremia as it is specific to sodium balance — not just hydration. At the 2002 Boston marathon, of 488 runners tested, 13% were diagnosed with hyponatremia at the end of the race (5). It is typically more common among longer endurance events (4+ hrs) or stage races (6,7). It is very rare that it is fatal, but it can easily be avoided.So how much sodium? The American College of Sports Medicine suggests 500-700 mg of sodium per litre of water, which is probably calculated as a result of the amount of sodium already in popular sports drinks that were used for testing. However, real life tests show that our sweat can contain much more sodium than that, with well-trained endurance athletes losing an average 900 mg of sodium per litre and untrained athletes that are not adapted to hot and humid environments losing up to 1800 mg per litre (8, 9). As for maximising absorption, in other words, not letting the water pass straight through and needing to go to the toilet, it has been demonstrated that drinks with over 1200 mg of sodium can retain fluid best (10). Our tips for staying hydrated and performing better: Measure your fluid loss regularly, and in a variety of conditions. This will help you know your re-hydration needs for the different conditions you train and race in more accurately. In very hot and humid conditions you should adjust your expected pace or output slightly so that you do not overheat and fall short on your training objectives (you can speed up again when it gets cooler). Have a look at the sodium intake you get per total litre of water you drink. If you have 1 x 500 ml bottle of electrolytes and 1 x 500 ml bottle of water on your bike, then the electrolyte total is only half. Check to see how many electrolytes you get from the energy gels and chews you eat during the time you drink that litre and add that to your total. In ultra-endurance events there are often salty snacks at aid stations on the course. It is difficult to quantify the sodium you get here so prepare to have more with you. What should you take with you when you train? Approximately 30 minutes – just water. Up to 60 minutes – water with electrolytes. 60 minutes and more – carbohydrates and water with electrolytes. Identify the cause of your cramps: It has long been thought that the main cause of cramping is due to a loss of electrolytes; however, it seems to be more complicated than that. For example, some types of cramps appear in cold weather and can be fixed by massaging the area. So two types of cramps should be recognised: Whole body cramping, possibly accompanied with headaches and nausea, is most likely due to dehydration and a lack of electrolytes. Localised cramping, for example, a calf muscle or hamstring. This is more likely due to the muscle being overworked, and by immediately stretching and massaging the area you can often alleviate the problem. Strength training will help reduce the risk in the future too (11). The thing to note is that on race day, we are likely to push our muscles harder and for longer periods than normal AND sweat a great deal when we do it. When cramps occur it will help to know which type of cramp it is in order to remedy the problem for next time more effectively. XACT ELECTROLYTES  XACT developed XACT ELECTROLYTES with our sweat-rates in mind. We wanted to create a portable and easy-to-use tablet with enough sodium content to replace what is lost in sweat, while at the same time be palatable and refreshing. Each tablet has 520 mg of sodium and is designed to go in 500 ml of water. That gives 1040 mg of sodium per litre. This is not precisely what we lose but in endurance sports we often eat gels, energy chews and on-course snacks that also have salt in them. If we enjoy what we drink then we can hydrate better, and if we can get the right amount of sodium with the right amount of fluid then we can perform better. References: R. Murray “Rehydration strategies--balancing substrate, fluid, and electrolyte provision.“ Int J Sports Med. 1998. Jeukendrup, Asker, Gleeson. “Dehydration and Its Effects on Performance.”  Sport Nutrition : an Introduction to Energy Production and Performance. 2nd ed. Leeds: Human Kinetics, 2010. Sawka et al “Exercise and Fluid Replacement. American College of Sports Medicine position stand.” Med Sci Sports Exerc. 2007.  Lindsay B. “Sweating Rate and Sweat Sodium Concentration in Athletes: A Review of Methodology and Intra/Interindividual Variability” Sports Med. 2017 Almond et al. “Hyponatremia among Runners in the Boston Marathon.” N Engl J Med 2005. Hew-Butler, Loi, Pani & Rosner MH “ExerciseAssociated Hyponatremia: 2017 Update.” Front. Med. 2017. Rosner & Kirven “Exercise-Associated Hyponatremia” Clin J Am Soc Nephrol. 2007. Maughan “Fluid and electrolyte loss and replacement in exercise.” J Sports Sci. 1991. Verde, Shephard, Corey & Moore ''Sweat composition in exercise and in heat.'' 1982 Maughan, Leiper “Sodium intake and post-exercise rehydration in man.” Eur J Appl Physiol Occup Physiol. 1995 Bergeron “Muscle Cramps during Exercise - Is It Fatigue or Electrolyte Deficit?” Current Sports Medicine Reports 2008. If you enjoyed reading this article, subscribe to our Newsletter!     Alister is an elite runner and has a diploma in sport nutrition. He is co-owner of xact nutrition. 

Your long runs are practice runs for race day! You are no doubt counting down the number of long runs left on your training plan until race day. And those long runs may indeed be feeling very long by now. But they are a key part in preparing for race day, from kit to pacing and nutrition! Preparing for the marathon requires more than just logging miles. Proper nutrition is key to maintaining energy levels, optimizing performance, and speeding up recovery. Fueling your body correctly during long runs will not only help you perform better on race day but also keep you healthy and strong throughout your training. Each and every long run is the time practice your race day fueling: Pre-Run Nutrition Before your long run, focus on consuming primarilyy carbohydrates, with only a small amount of protein and the minimum amount of fat. Carbohydrates are your body’s primary source of energy during running, so aim for slow-digesting carbs like oats, whole grains, and fruits. This will keep you feeling fuller for longer, and slow burning carbs will keep you feeling full for longer; releasing energy gradually into your body. A good pre-run meal might include oatmeal with banana and a spoonful of nut butter, eaten 2-3 hours before your run. During the Run For runs lasting over 60-90 minutes, it’s essential to replenish your glycogen stores to prevent hitting the wall. Consuming 30-60 grams of carbohydrates per hour is ideal for maintaining energy levels. XACT ENERGY fruit bars are a convenient option and a very tasty alternative to energy gels —they provide quick-digesting carbs in a tasty and portable form. The more carbs you consume the better, some runners fuel with up to 120 grams of carbs per hour (that is a gel every 15 minutes!) In addition to carbohydrates, make sure you’re staying hydrated. Drinking water regularly is crucial, and for longer runs, add electrolytes to your hydration routine to replace what you lose through sweat. XACT NUTRITION’s XACT ELECTROLYTE tablets offer all the right minerals for optimal hydration: that is both fast fluid absorption and replacement of minerals lost via sweat. Post-Run Recovery After your long run, focus on replenishing your glycogen stores to get your energy back. Within 30 minutes of finishing, aim for a recovery meal or snack with a 3:1 ratio of carbohydrates to protein. This could be a fruit smoothie with protein powder or peanut butter on a bagel. Learn more about recovery in our dedicated blog 'ESSENTIAL RECOVERY TIPS FOR RUNNERS' Practice Makes Perfect Every runner is different and every run is a chance to learn about how your body responds to fueling.  What works for one person may not work for another. Use your long training runs to experiment with different fueling strategies and find out what your body responds to best. By race day, you’ll have a tried-and-true nutrition plan that will help you conquer your marathon. Fuel smart, stay strong, and enjoy every mile! --- This guide is designed to help you fuel effectively for your long runs, ensuring you're ready to perform your best at your Marathon. Whether it's with the help of XACT NUTRITION's fruit bars or hydration strategies, the key is consistency and preparation.

Despite never having looked at a map, I just assumed that it would be possible to run the full length of the Estrie trail.  There was the old Estrie 50 race that went from Kingsbury to Orford and Sébastien Roulier had done a solo effort from Orford to Sutton, so somewhere in the back of my mind the two sections could be linked and run as a whole.  I just never assumed that it would be me..   However, back in early April, when it was becoming very apparent that summer races were not going to happen due to the pandemic, the idea of running the full length of the Estrie trail was becoming the obvious thing to do.  The second obvious thing was to pull together my usual run crew (some of my closest friends) and make an adventure out of it. The aim was to take on a challenge, have some fun and explore some trails that were close by but we may have never visited otherwise. I researched the route and, via Skype, presented the idea to the group.  Alexis Lussier and Alexandre Sauvageau were onboard for attempting the whole run with me, while Paul Lavoie and Helene Michaux were up for pacing us along different sections of the trail, and Catherine Tremblay and Karine Mousseau were going to crew us, following us by car and meeting us at spots where the trail crossed the road. The next challenge was then to make sure the full length of the trail was actually accessible.  Many sections of the trail pass over private lands and over the years some sections had their right of access taken away.  So we researched online and visited spots to either get permission to use the trail or find a way to go around.  It took some time but eventually we had our route sorted and had a date set for the run: June 26th, 6 pm.   We started at 6:15 pm.  Temperature was humid in the mid 20’s, meaning that hydration was going to be an important part of the run but it wasn’t so hot that we would have to carry large amounts of fluids and chugging non stop. Being that we we running at a moderate pace (ie not race conditions) I was timing my XACT ENERGY fruit bar intake to every hour instead of every 40 minutes and at each aid station was grabbing a handful of chips or a piece of our prototype almond paste bar for a salty contrast to the sweetness of the gels, they also felt more satiating as the hours went by.  Alexis was following a similar protocol and as night set in the strategy was doing us well; the pace was good, energy was up and most importantly the jokes were flowing.   It was humid during the night and we stopped regularly to fill our water bottles in the streams we passed (get yourselves a filtered water bottle, they are a handy wee invention). I was chugging 1 bottle full at the stream and leaving with a full bottle to which I added an XACT ELECTROLYTE tab. XACT ELECTROLYTE has a higher sodium content than most electrolyte tabs and so I wasn’t too worried about the diluted effect of 2 bottles per tab, plus I was eating salty food at the aid stations. Before going over Mont des Trois Lacs (which is a steep and technical climb followed by an equally challenging descent) we called for a noodle break at the next aid station to set us up for the night going through Orford park.  We hit the aid station ready to snack, going through boiled potatoes, PB&J sandwiches and the previously ordered noodles.  I cracked into a Red Bull for a night time caffeine boost too.  We needed jackets while we ate as our body’s were soaked in sweat and as soon as we started producing less heat, we got cold quickly.  Food was scoffed, caffeinated drinks were gulped down and we readied ourselves for the back end of the night. The technical terrain across Mont des Trois Lacs had aggravated Alex’s old ankle injury and it was starting to show.  While his energy was boundless on the climbs and smoother trail sections, he was backing right off on the descents and by the time we were halfway through the park and at our aid station he had decided it was time to call it a night to avoid worsening his injury.  As soon as we stopped at the aid station mosquitos descended on us like it was Happy Hour so we moved on as soon as we had our bottles filled. The shorter stop at the aid station caught up with me though, I had recognised my energy levels were not super since the beginning but I was managing my intake properly so put it down to ‘one of those days’. However the steep climb up the ‘escalier du nord’ towards the crete was slow for me and as some daylight began appearing I was beginning to realise that I was stuck in a bit of an energy dip ..time for some more caffeine, in the form of a XACT ENERGY blackcurrant. Despite my physical sluggishness, 70 kms in the legs and almost a full night of running, I was still feeling alert (thank you caffeine!) and as we got nearer to the first view point along the Sentier des crêtes, daylight was taking hold and we hit the perfect sunrise at Pic de l’Ours. It was a steep climb back down from the summit of Mt Orford to the Orford lake parking lot where our next aid station was to be, but this stop was for breakfast and on the menu were Beyond Meat burgers and coffee, both powerful motivators to not hang around and get us there asap.   The burgers, coffee, sunlight and a bunch of fresh faced friends joining for the next leg got us back up and energised for  the second half of the run. Outdoor adventurer and XACT athlete, Arnaud Coté Boisvert was joining us here to run all the way to Sutton to attempt his longest trail run so far.  After the big climb of Mt Orford we were due for some more smoother terrain over the next 30 kms.  This allowed us to stay concentrated on fueling regularly, rather than focus on navigating the terrain.   However, the day began to warm up quite a bit and so again we put an emphasis on hydration.  The crew did an awesome job of keeping an eye on us, making sure we were drinking and eating regularly. The morning was going well and we were closing in on the 100 km mark when Alexis's old sciatic nerve pain began playing up.  As we ran over Mt Foster the pain began to slow him down and we took some time at the following aid station to see if Catherine (physiotherapist) could fix him up a little. Unfortunately, things were not better and so, like Alex, Alexis called it a day to avoid making things worse.   This left just Arnaud and me to run the 13 km stretch of road that navigates around Mt Glenn ski resort.  Despite the smoother surface of the gravel, it was a tough section with the midday heat of the sun bearing down on us.  We counted down the kilometres and drank up all our fluids.  By the time we reached the next meeting point I was gasping for a cold drink.  It was getting harder to eat so I went for a bunch of sugary drinks that the crew picked up up from the corner store.   As it  often goes after a long time running (or even a long day at work), we start to hanker for particular foods and drink.  In this case, it was Gatorade and coke, chased down by some salty chips (to contrast the sweetness).  Sugar, caffeine and salt ..all the food groups, right?! From here, there remained about 30 kms and they were going to be the toughest section overall, with over 1000m of vertical and technical single track until the village of Sutton.   I was still running on the flat sections and downhills, but mostly power hiking the uphill sections.  Caffeine seemed to be having less of an effect on me by now and my mind would often wander from the task at hand.  Fortunately, Helene joined us for the climb from the foot of Mt Singer and, like a metronome, kept reminding me to keep drinking and eating as we went. I had deliberately stuffed my XACT ENERGY fruit bars into my pack and belt at random, so as I reached for a bar, I didn’t know what flavour I was going to get.  This little trick is handy when I know I will eat what I have in my hand rather than fish out my preferred flavours and end up getting fed up with the same taste over and over again.  This time I had the added bonus of a couple of pieces of our prototype almond paste based bars in the mix. The trick was working and the kilometres were ticking by. Our water reserves had just run out when we fell upon our pop up aid station deep in the woods between Mt Echo and Mt Singer.  Lawrence, Marianne, Catherine and Alexandra had hiked up from the Mt Echo parking with fluids, chips and sandwiches.  It was a huge lift to see that they had come up to meet us along the trail so we took a moment to snack and chat before pushing on towards the summit of Mt Echo.  It was beginning to feel like we were coming closer to the end of our journey. After Arnaud and I left the crew and headed towards Mt Echo, things started getting a little wild;  the trails between Mt Singer and Mt Echo are far less frequented than those of Round Top or Mt Orford and a couple of times we found ourselves getting ambushed by Perdrix nestled in the undergrowth; their sudden flapping and squawking was enough to make us jump and the adrenaline felt like 6 shots of hot espresso in one gulp ..especially after a night with no sleep. Fatigue is a strange thing, even after just one night without sleep, our mind can play little tricks on us ....more than once I thought we were being watched by hooded figures deep in the woods, large motionless beings silently patrolling the forest.  Each time they turned out to be mossy old tree trunks.  But for a moment, the mind takes a different path from the more obvious (no wonder fables and stories of monsters exist).  It’s one thing when it’s just you seeing things ..but quite disconcerting when both of you start seeing them..!  Despite the hooded monsters and pouncing perdrix, we pushed on to Round Top where Catherine and Helene had decided to hike up and catch us and the sunset.  They’re now awesome reputation as crew did not flounder as they presented us with Gatorades and extra XACT ENERGY.    It was downhill from now on and we picked up the pace as it got darker and darker.  There was a certain thrill knowing that we were on our last leg of the run and we were eager to get down to town to see the crew (and catch last orders).  Halfway down we met Lawrence and Marianne who joined us for the last leg.  Lawrence cranked up the music on his phone as we flew down the Villagoise trail into town and we ran on the high of knowing we would soon be at the finish.  We hit the rue Principale of Sutton village and turned left towards L’Abordage which was our destination finale.  And with hugs and high fives all round we had got there just in time for last call! Full distance: 141.82 kms Vertical climb: 5831 m Moving time: 20:06:35 Total time: 27:50:17 Strava link

Darren is a running coach and Founder of THE RUNWAY running club and RunToMtl ultra relay www.runtomtl.com

Tell us a little about yourself I am a road and trail running enthusiast. I’ve been practising this sport more seriously than before for three years now. Before, I used to cycle largely for fun. I came back to running to get fit for my first marathon. I’m now at the stage where I have two to run, and this season was to be a year where I focussed more on performance than on the fun side. I've been doing a course as a running coach to learn more about it and to be able to advise the athletes who want to improve their running. What were your original objectives this spring? My plan to start the year was to do the Ottawa marathon so that I could beat my PB of 3:04 and try to qualify for 2021 Boston. My aim was to run the marathon in 2:55 before enrolling in September. Next up, I’m training to run the QMT (Québec Méga Trail) 80 km - my first go at an ultra trail! Since the race hasn’t been cancelled, it is currently my main focus. I’d like to succeed in finishing in less than 10:30. My season should finish with the Chicago marathon in October. The objective will be to do it in less than 2:55 because the Ottawa marathon won’t take place. 📷  michele grenier How has your current training been affected? Although Covid-19 has made an impact on my training, there have been enough alternatives to compensate. Since the confinement happened at the same time as spring came, transferring the treadmill outdoors was relatively straightforward. Although the lack of access to the training room sometimes limits interval workouts, the impact hasn’t been excessive. I also have to shuffle these because the temperature does not let me do them as I should. Another impact of Covid-19 has been access to the trails. With most mountain trails inaccessible, I now have to find different locations to practise my trail running in order to train for the Quebec Mega Trail. So I’m obliged to go out and run in town, using the least frequented routes to limit any risks. Thirdly, there’s the impact on social training. Normally, I go out twice a week, one with Quebec C.U.T.E. and once with Les Citrons pressés — and I'm working to launch Gringo's Running Club too! However, since the clubs have stopped, I must reorganize my activities just to avoid gatherings... How did that affect your motivation? Speaking personally, my motivation hasn’t changed. I run because I enjoy running and not just to compete. Races allow me to test the progress I’ve made in my training and to surpass myself. Even if the races don’t take place and I have to run on my own, the motivation is still the same. I continue practising my sport every day, profiting from every kilometer.  How have you restructured your race season? For the moment, my race season hasn’t been restructured. With the cancellation of the Ottawa marathon, I’m going to have to find another race in order to qualify for Boston before September. However, since we don’t know when this pandemic will be over, I’m waiting to see which upcoming races might be able to take place before planning the season. Meanwhile, I’m sticking to the training plan for the QMT and Chicago, in the hope that these events will be possible. How have you adapted your training? My training plan hasn’t changed much. I’m focussing on training for the 80 km trail in July. I’ve adapted my training somewhat by adding more indoor training, suah as skipping and strength workouts. Being subject to restricted movement, I have more time to train, which lets me do more. I’m also increasing the amount of indoor training so as to limit non-essential excursions. Most important of all, how are you staying motivated?  I stay motivated by appreciating to the full running outdoors and helping those that I coach to stay motivated. As I said before, I continue to appreciate doing sport and I’m content to be able to carry on doing so every day. Moreover, following certain athletes as they develop helps me to remain more motivated when I see their progress and their motivation regarding training. Any new hobbies you have picked up with all this extra time at home? No, I continue to concentrate on my training. I spend more time reading and watching various exercises on running and training.  Dave sur Instagram   Dave sur strava   -/-  Gringos Run Club  Gringos sur Instagram -/-  Coureurs Utilitaires Transpirant l'Espresso (CUTE) sur Instagram  

Briefly tell us about yourself Since I work at the Sports Experts at the University Laval Sports Centre, the PEPS, I’ve found myself without a job. Laval University has closed the campus and its sporting facilities, the PEPS. The activities of the running club have been suspended until May 1st. I’m competing in Master 3 (65-69) Qc top 5, Canada top 10. What were your original objectives this spring (key races/PBs)? Since the sporting calendar for spring has been cancelled or postponed, my own training programme has been modified. I’ve done this by substituting a reduced programme aimed at maintaining what I’ve already achieved, and postponing this autumn’s objectives, bearing in mind the current situation and the gradual resumption of the calendar. How has your current training been affected (no access to pool/gym/no friends to run with)? With the public health restrictions, you can no longer train in a group or frequent busy locations. Since I live on the south bank, I can run with a friend in areas where it’s easy to move around while respecting the 2m distance between us and others. How did that affect your motivation? This pandemic is an exceptional situation. The impacts are enormous and my health is the priority. I have adapted to this confinement. There have been changes in the  lifestyle I share with my wife (who has retired) but we are OK with it. How have you restructured your race season? With my running group, the Laval and Lévis University club, Peps, the season is on pause; we’ve reduced the volume and intensity aiming to maintain skill levels until we can resume our activities and confirm new dates. How have you adapted your training?  We keep in contact over Facebook, Messenger and email in order to reply to members’ questions and suggest training adapted to their needs. Most important of all, how are you staying motivated? I am able to maintain a good level of motivation to adapt to the current situation by means of discussions over the social media and by phone. I can also arrange to meet one or two friends for training in my neighbourhood while respecting the 2m social distancing. Bonus question: any new hobbies you have picked up with all this extra time at home? Yes, I can train on my stationary bicycle. Through the web and Facebook groups I’ve also discovered different types of training: strength exercises, stretching, yoga, etc.   Marc Corcoran on Facebook  Club de course à pied Lévis   Club de course à pied de l'Université Laval

Briefly tell us about yourself, who you are and what your sport is? I’m a mid-range trail runner: not too slow, but not too quick either. I appreciate the thrills more than the performance.   What were your original objectives this spring? I signed up for the 20 kms “Trail de la Clinique du coureur”. Since it’s my first time running this distance, I’m not over ambitious regarding my performance. I’ll be focussing above all on the very first race that my nearly 18-month-old kid will be running: the 300 m!   How has your current training been affected? In normal times I’d be training with my club, the Club de trail Nord Boréal. Now of course the spring session will have to be postponed. Since the trails are closed, plus the fact that I’m currently unemployed and the day care centre is shut, I go running on the road with my son in the stroller. How did that affect your motivation? Always running along the same route is fairly repetitive, but it’s better than nothing. So for the moment I have to be satisfied with that!   How have you restructured your race season? 2020 is a transition year. I had a short season planned, so whatever happens won’t change my mindset regarding my year’s running. I especially wanted to work on improving my speed this year, and I’ll do so whatever happens to the official races!    How have you adapted your training? There’s less of it. Running with a stroller almost full time is difficult. So I run on the road as well as train at home, imagining techniques which might simulate changes of gradient.   Most important of all, how are you staying motivated? My ambition is to get my boy out of the house every day and the stroller is an excellent means of doing it! I do it partly for him. With my gang from the CTNB we set ourselves challenges, and we keep ourselves informed about our training as much as possible via the social networks.   Any new hobbies you have picked up with all this extra time at home? I’ve included strength training — something I’ve been trying to do for about 10 years!  Marie-Eve Pelland  Marie-Eve Pelland on Strava  Club de trail nord boreal  club de trail nord boreal  Facebook group Club De Trail Nord Boreal

By Mathieu Bélanger, Cyclist, Coffee critic & XACT ambassador 5 minute read   I’ve been riding and racing my bike for more than 15 years now. I have a cross-country background, and I used to ride. round a very small circuit 5 to 8 times within 1.5 hours. I needed to be punchy and on top of my game each and every race. A couple of years ago I switched to longer distance races. As you might know this means longer training rides and a lot of hours on the bike. I thought I was getting lazy and wanted to get into something that would allow me to be a little less punchy and demand more stamina. I was completely wrong, I had to put in a whole lot more work, wake up early and get on the bike for 2hrs per day on short days and up to 7hrs on longer days. To be on top of your game for 7hr rides or 5hr races you need to stay on top of your hydration. That being said you don’t want to just put ordinary water in your body and hope that everything will be fine. On the other hand, chucking down Gatorade from the corner store may not help you out either. Racing under extreme heat means getting fluid into your body without having GI issues Finding the right drink mix is key to your success. After a couple years of trying a too sugary drink mix, having GI issues during races, getting fed up of sugar on hot days, I think I have finally found what suits me: XACT ELECTROLYTES. Those tabs have 2 main advantages. First they have all you need in them to survive a long ride in terms of electrolytes. In fact they have more potassium and sodium than most other brands. But they actually don’t taste of anything… WOAH, WHAT? Yes, I am only using the XACT ELETROLYTES ‘’Naked’’ version. I’ve been testing these tablets during training rides in Costa Rica in overwhelming humidity, and in the French Alps during one of the worst heat waves ever. In all situations it was always refreshing to get water that actually tasted like water, while knowing I was getting all necessary electrolytes to get through the day.   The event that was really an eye opener for me was the Everesting Challenge (article in French) I did in June; after 12 hours of riding I was really fed up of sugary drinks and sugar in general. For the remaining 4hrs I only drank XACT ELECTROLYTES Naked. I’m not sure if this helped me finish the Everesting Challenge but I sure finished it without throwing up Coca-Cola or Gatorade.  Climbing the last few meters of the Everesting Challenge while avoiding sugary drinks   XACT also provides a caffeinated option (Citrus Bang) and a flavoured option of the XACT ELECTROLYTES. I really encourage you guys to give it a try and think about it as being a game changer in your ultra endurance events or training.   Mathieu races MTB - CX - Gravel for Pivot Cycles and is an Engineer 🤖 at Robotiq in Québec City, Qc.       

Our relationship with Ultra Trail Hurricane Canada (UTHC) started back in 2013, our 1st season since launching XACT ENERGY in the trail running community. Each year the XACT team has returned to La Malbaie to support UTHC, friends and yes family too as the event has grown and XACT too. For our 5th UTHC we shall be running, soaking up the atmosphere, sharing a little fruity energy love and getting our cheer on as runners cross the line. Please come and say hi at the XACT kiosk on race day ! We’ll be offering free samples, prizes and contests … and not to mention captaining our own iPod battle team! GOURMET QUALITY FOOD .. FOR SPORTS? STRAWBERRY XACT ENERGY BARS ARE MADE WITH REAL FRUIT PULP THE INSPIRATION The whole motivation for creating our comapny goes back to some of those early experiences we had out on the trails .. and whilst many products did the job from a functional point of view (delivering carbs in a convenient package) we really felt that something just as effective could be soooo much more palatable. The passion for cooking and fine food is something that resides deeply with all the owners of XACT. and it didn’t take too long to awaken that passion and apply a few skills learned in other industries and careers and put it to new use. Voilà XACT ENERGY fruit bar, a way more tasty way to give you energy during your favourite sporting activity! LOVE AFFAIR WITH UTHC “We just love bringing our family to UTHC. It’s a fantastic event, we get to enjoy a great day out, sometimes a very long day, but sometimes a shorter outing. That’s the beauty of this event, no matter what distance you are running, or whom you are cheering for, there’s something for everyone, and a terrific region, Charlevoix to discover, and a fantastic cause, MS Canada, to support” – Marianne Regnault, XACT nutrition President

“It’s your friggin’ melon man!” the words my good friend, ski guru and occasional coach as well as technical adviser on all things ski, said to me as I balked at the expense of a fine helmet when I was taking up alpine ski racing at the tender age of 38 or so. “Its your head. You should buy the best helmet you can afford!“ WHY WOULDN’T YOU WANT TO PROTECT YOUR HEAD? Sometimes you need someone just to tell you straight out what to do and state things uber plainly. “Do you have the money” “Yes I have the money” “So why wouldn’t you want to protect your head?”. Sure enough, I have been lucky enough ever since, despite numerous opportunities, to have sustained 0 head or spine injuries (Craig also made me buy a back protector and one for my children, they were also taking up ski racing, and at that time only helmets were obligatory). Or is it luck? I would say in retrospect that it isn’t luck. It was definitely a conscious decision to make an investment in injury prevention. I was able to afford some of the best equipment available at the time, but it was evident that I dint initially perceive the investment as such, more like an expense to be minimised! I was lucky enough to have Craig step in and give me some guidance in his own unique way. But we dont all have access to our very own intervention in head safety! Someone who was able to make me see buying an appropriate piece of protective equipment as an investment and not an expense. SIMON POULIN, ISABELLE RICHER, LYNE BESSETTE, JEHANE DAGHER & LOUIS BARBEAU AU LANCEMENT 2È ÉDITION DEFI TÊTE LA PREMIERE “Sports are healthy, only if you have the presence of mind to protect … your head! As far as I’m concerned, helmets are not a choice, it’s MY decision “- Lyne Bessette, spokesperson for Défi tête la première and nutrition XACT ambassador commented earlier when asked about her motivation for supporting the charity. SIMPLE. EFFECTIVE. AWESOME. So one of the fantastic things that Défi tête la première does is not only go out of their way and to reach out to sporting communities, medical and paramedical professions to educate and raise awareness, but they actually turn up in schools and hand out, free of charge, helmets to kids so that they can enjoy their bikes safely. Simple. Effective. Awesome. DR RICHARD BÉLANGER, SIMON POULIN, FOUNDER OF DÉFI TÊTE LA PREMIÈRE, JEAN-MARIE DE KONINCK A 500 KM RIDE TO EDUCATE COMMUNITIES ACROSS QUÉBEC “Défi tete la première” (literally The Head First Challenge) is a fundraising event which aims to raise $ 60,000. All money collected will fund educational activities and awareness of the “outlier de la prevention” organisation. From 27 to 29 May 2016, more than 60 cyclists will ride more than 500 km over three days to raise awareness of the importance of wearing a bicycle helmet. A team of head injury prevention stakeholders, along with various partners, will tour 9 municipalities of Quebec to educate and raise awareness of road safety and the importance of wearing a bicycle helmet. ENJOY YOUR SPORT MORE. WHOEVER YOU ARE, WHATEVER YOUR SPORT. At XACT its no secret that we love sport. We think that everyone should have the opportunity to enjoy sports, as we believe it makes the world a happier healthier and more fun place. Thats one of the reasons why we got in into the business of making food that helped people enjoy their sport more. Whoever you are, whatever your sport. So it seemed the most natural and awesome of partnerships to support the bouclier prevention and Simon Poulin’s team at Defitetelapremiere.com so that people can enjoy their sports more safely too. Whoever you are, whatever your sport.