Fuel plan · Sierre-Zinal · 31 km
Sierre-Zinal 31K fuel plan: 4 h 20
Elena’s fuel plan for Sierre-Zinal: 31 km and 2,500 m of climbing from Sierre to Zinal, finishing in 4 h 20. Here are her numbers for every hour and what she carries between aid stations.
- Runner
- Elena, 31, woman
- Weight
- 58 kg
- Experience
- 7 years of running, 3 ultras before, the longest a 60K trail race with about 3,000 m of climbing
- Training
- About 65 km a week
- Race
- Sierre-Zinal, 31 km with 2,500+ m of climbing, August
- Finish
- 4 h 20, starting 08:30 and finishing about 12:50
- Conditions
- Hot in the valley at the start, then cooler and windier on the high ridge above 2,000 m. It is a daytime race with no night.
What are the numbers?
Worked out with the same maths as the UltraCalcPal app for a 58 kg runner, a 4 h 20 finish, high effort and hot weather, with altitude.
| Per hour | Whole race |
|---|---|
| 58 g carbs | 251 g |
| 600 ml fluids | 2.6 litres |
| 770 mg sodium | 3.3 g |
What does every hour look like?
The clock times assume a 08:30 start.
| Hour | Clock | Carbs | Fluids | Sodium |
|---|---|---|---|---|
| 1 | 09:30 | 58 g | 600 ml | 770 mg |
| 2 | 10:30 | 58 g | 600 ml | 770 mg |
| 3 | 11:30 | 58 g | 600 ml | 770 mg |
| 4 | 12:30 | 58 g | 600 ml | 770 mg |
The table stops at the last full hour. The final 20 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 Chandolin | 18 km | 2 h 31 | 146 g | 1,313 ml | 1,761 mg |
| Chandolin to Hotel Weisshorn | 6 km | 0 h 50 | 49 g | 438 ml | 587 mg |
| Hotel Weisshorn to Finish | 7 km | 0 h 59 | 57 g | 511 ml | 685 mg |
