Fuel plan · CCC · 101 km
CCC 101K fuel plan: 16 h 30
Luca’s fuel plan for the CCC: 101 km and 6,100 m of climbing from Courmayeur to Chamonix, finishing in 16 h 30. Here are his numbers for every hour and what he carries between aid stations.
- Runner
- Luca, 34, man
- Weight
- 71 kg
- Experience
- 8 years of running, 4 ultras before, the longest a 100K with about 4,500 m of climbing
- Training
- About 75 km a week
- Race
- CCC, 101 km with 6,100+ m of climbing, August
- Finish
- 16 h 30, starting 09:15 and finishing about 01:45
- Conditions
- Warm in the valleys, cold and windy over the Grand Col Ferret, and dark from about half past eight in the evening for the last stretch into Chamonix.
What are the numbers?
Worked out with the same maths as the UltraCalcPal app for a 71 kg runner, a 16 h 30 finish, moderate effort and moderate weather, with altitude.
| Per hour | Whole race |
|---|---|
| 57 g carbs | 941 g |
| 572 ml fluids | 9.4 litres |
| 550 mg sodium | 9.1 g |
What does every hour look like?
The clock times assume a 09:15 start. After 22:00 the plan eases carbs and fluids, because appetite and thirst drop in the dark.
| Hour | Clock | Carbs | Fluids | Sodium |
|---|---|---|---|---|
| 1 | 10:15 | 57 g | 572 ml | 550 mg |
| 2 | 11:15 | 57 g | 572 ml | 550 mg |
| 3 | 12:15 | 57 g | 572 ml | 550 mg |
| 4 | 13:15 | 57 g | 572 ml | 550 mg |
| 5 | 14:15 | 57 g | 572 ml | 550 mg |
| 6 | 15:15 | 57 g | 572 ml | 550 mg |
| 7 | 16:15 | 57 g | 572 ml | 550 mg |
| 8 | 17:15 | 57 g | 572 ml | 550 mg |
| 9 | 18:15 | 57 g | 572 ml | 550 mg |
| 10 | 19:15 | 57 g | 572 ml | 550 mg |
| 11 | 20:15 | 57 g | 572 ml | 550 mg |
| 12 | 21:15 | 57 g | 572 ml | 550 mg |
| 13 | 22:15 (dark) | 40 g | 458 ml | 550 mg |
| 14 | 23:15 (dark) | 40 g | 458 ml | 550 mg |
| 15 | 00:15 (dark) | 40 g | 458 ml | 550 mg |
| 16 | 01:15 (dark) | 40 g | 458 ml | 550 mg |
The table stops at the last full hour. The final 30 minutes follow the same pattern.
What to carry between aid stations?
The legs use the average pace of the whole race, so the climbs take longer and the descents less than shown. The stations and distances are approximate: use the race's own guide for the exact ones.
| Leg | Distance | Time | Carbs | Fluids | Sodium |
|---|---|---|---|---|---|
| Start to Arnuva | 22 km | 3 h 36 | 205 g | 1,786 ml | 1,797 mg |
| Arnuva to La Fouly | 14 km | 2 h 17 | 130 g | 1,137 ml | 1,144 mg |
| La Fouly to Champex-Lac | 20 km | 3 h 16 | 186 g | 1,624 ml | 1,634 mg |
| Champex-Lac to Trient | 14 km | 2 h 17 | 130 g | 1,137 ml | 1,144 mg |
| Trient to Vallorcine | 11 km | 1 h 48 | 102 g | 893 ml | 899 mg |
| Vallorcine to Finish | 20 km | 3 h 16 | 186 g | 1,624 ml | 1,634 mg |
