Fuel plan · Lavaredo · 120 km
Lavaredo 120K fuel plan: 22 h 30
Giulia’s fuel plan for Lavaredo: 120 km and 5,400 m of climbing through the Dolomites, starting at 23:00 in Cortina and finishing in 22 h 30. Here are her numbers for every hour and what she carries between aid stations.
- Runner
- Giulia, 36, woman
- Weight
- 59 kg
- Experience
- 9 years of running, 6 ultras before, the longest a 100K with about 4,500 m of climbing
- Training
- About 70 km a week
- Race
- Lavaredo, 120 km with 5,400+ m of climbing, June
- Finish
- 22 h 30, starting 23:00 and finishing about 21:30
- Conditions
- A night start at 23:00, so the first six hours or so are in the dark and cold, then a warm day in the Dolomites with strong sun above 2,000 m for the second half.
What are the numbers?
Worked out with the same maths as the UltraCalcPal app for a 59 kg runner, a 22 h 30 finish, moderate effort and moderate weather, with altitude.
| Per hour | Whole race |
|---|---|
| 47 g carbs | 1,058 g |
| 475 ml fluids | 10.7 litres |
| 550 mg sodium | 12.4 g |
What does every hour look like?
The clock times assume a 23:00 start. After 22:00 the plan eases carbs and fluids, because appetite and thirst drop in the dark.
| Hour | Clock | Carbs | Fluids | Sodium |
|---|---|---|---|---|
| 1 | 00:00 (dark) | 33 g | 380 ml | 550 mg |
| 2 | 01:00 (dark) | 33 g | 380 ml | 550 mg |
| 3 | 02:00 (dark) | 33 g | 380 ml | 550 mg |
| 4 | 03:00 (dark) | 33 g | 380 ml | 550 mg |
| 5 | 04:00 (dark) | 33 g | 380 ml | 550 mg |
| 6 | 05:00 | 47 g | 475 ml | 550 mg |
| 7 | 06:00 | 47 g | 475 ml | 550 mg |
| 8 | 07:00 | 47 g | 475 ml | 550 mg |
| 9 | 08:00 | 47 g | 475 ml | 550 mg |
| 10 | 09:00 | 47 g | 475 ml | 550 mg |
| 11 | 10:00 | 47 g | 475 ml | 550 mg |
| 12 | 11:00 | 47 g | 475 ml | 550 mg |
| 13 | 12:00 | 47 g | 475 ml | 550 mg |
| 14 | 13:00 | 47 g | 475 ml | 550 mg |
| 15 | 14:00 | 47 g | 475 ml | 550 mg |
| 16 | 15:00 | 47 g | 475 ml | 550 mg |
| 17 | 16:00 | 47 g | 475 ml | 550 mg |
| 18 | 17:00 | 47 g | 475 ml | 550 mg |
| 19 | 18:00 | 47 g | 475 ml | 550 mg |
| 20 | 19:00 | 47 g | 475 ml | 550 mg |
| 21 | 20:00 | 47 g | 475 ml | 550 mg |
| 22 | 21:00 | 47 g | 475 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 Ospitale | 25 km | 4 h 41 | 220 g | 1,936 ml | 2,344 mg |
| Ospitale to Cimabanche | 15 km | 2 h 49 | 132 g | 1,162 ml | 1,406 mg |
| Cimabanche to Rifugio Auronzo | 25 km | 4 h 41 | 220 g | 1,936 ml | 2,344 mg |
| Rifugio Auronzo to Misurina | 20 km | 3 h 45 | 176 g | 1,549 ml | 1,875 mg |
| Misurina to Rifugio Son Forca | 13 km | 2 h 26 | 115 g | 1,007 ml | 1,219 mg |
| Rifugio Son Forca to Finish | 22 km | 4 h 08 | 194 g | 1,704 ml | 2,063 mg |
