Each stage of the Titan Desert Morocco is unique and unrepeatable. The organization tells us about the characteristics of the terrain so that we can be aware of the hardness of each journey. In addition, we can take advantage of this information to plan our nutrition in the race.
It is very complex to advise a general public without knowing the training status of each person, the nutritional training prior to the race, gender, weight or something as simple as the tastes of the contestant. But today I venture to give four brushstrokes of what can be the best tips to enjoy an endurance race in the desert.
Don't experiment in the race, try it in training
The first and most important piece of advice is to try all the supplements you want to use before the race. It's as easy as introducing them into the long training sessions you do before taking the flight to Morocco. This way you will make sure that everything you eat feels good (and you like it). In addition, you will avoid gastrointestinal problems during your stay in the Titan Desert.
Also, and no less important, good hydration is going to be key in such a hot environment. Remember to drink small sips of water and Isotonic Sports Drink every 15-20 minutes. To avoid looking at the clock, I advise you to add an alarm to your cycle-computer.
Intensity and time, key values to measure your needs
It is also important to assess the amount and quality of energy you consume during each stage. Among other factors, the intensity and time spent in the race will determine your needs. Normally, the stages are disputed between 3 and 8 hours. To do this, I recommend that you try to consume a minimum of 50g CH/hour, being able to consume 120g of carbohydrate or more. Now, you must be wondering how you can put this advice into practice. Very easy. To consume a little more than 70g of carbohydrates/hour you should consume between 2 Herooj bars or 1 gel and one bar per hour. In addition to accompanying it with a drink that contains some sugar and salts.
From my experience, I recommend eating foods that are easier to digest, such as hydrogels or sweets, during ascents or at times when we work at high intensity zones. On the contrary, we will enjoy solid food more when we find ourselves on flat tracks and without difficulty. You can also take advantage and bring some food or snack that you like: vacuum-packed Iberian ham, peanut butter or jam to prepare sandwiches, cookies or dehydrated fruit and nuts.
Also comment that if we are not used to consuming large amounts of gels, we should not abuse them too much. It is a stage race and we have to take care of our stomachs.
I don't want to stop recommending that what you eat in the camp can help you recover on a muscular level between stages. It is essential to consume complex carbohydrates and protein at each meal and not give so much importance to the consumption of vegetables. An example could be white rice with chicken and tomato sauce or eggs with pasta and vegetables. However, avoid eating raw vegetables such as salads and wash the fruit very well to avoid digestive problems.
Remember that this is an indicative plan, and it is advisable to consult a specialist. Each person is different and if you have any questions, you can contact Martina Rebull from @comeypedalea
You can consult the recommended nutrition stage by stage here