Fuel plan · Verbier St Bernard X-Alpine · 141 km
Verbier St Bernard X-Alpine 141K fuel plan: 35 h
Daniel’s fuel plan for the Verbier St Bernard X-Alpine: 141 km and 9,250 m of climbing through the Swiss and Italian Alps, finishing in 35 h. Here are his numbers for every hour and what he carries between aid stations.
- Runner
- Daniel, 42, man
- Weight
- 85 kg
- Experience
- 10 years of running, 10 ultras before, the longest a 170K with more than 10,000 m of climbing
- Training
- About 90 km a week
- Race
- Verbier St Bernard X-Alpine, 141 km with 9,250+ m of climbing, July
- Finish
- 35 h, starting 04:00 and finishing about 15:00
- Conditions
- Warm sun in the valleys, cold wind over the passes above 2,500 m, and one night in the mountains before a second day of running to the finish.
What are the numbers?
Worked out with the same maths as the UltraCalcPal app for a 85 kg runner, a 35 h finish, low effort and moderate weather, with altitude.
| Per hour | Whole race |
|---|---|
| 43 g carbs | 1,505 g |
| 684 ml fluids | 23.9 litres |
| 550 mg sodium | 19.3 g |
What does every hour look like?
The clock times assume a 04:00 start. After 22:00 the plan eases carbs and fluids, because appetite and thirst drop in the dark.
| Hour | Clock | Carbs | Fluids | Sodium |
|---|---|---|---|---|
| 1 | 05:00 | 43 g | 684 ml | 550 mg |
| 2 | 06:00 | 43 g | 684 ml | 550 mg |
| 3 | 07:00 | 43 g | 684 ml | 550 mg |
| 4 | 08:00 | 43 g | 684 ml | 550 mg |
| 5 | 09:00 | 43 g | 684 ml | 550 mg |
| 6 | 10:00 | 43 g | 684 ml | 550 mg |
| 7 | 11:00 | 43 g | 684 ml | 550 mg |
| 8 | 12:00 | 43 g | 684 ml | 550 mg |
| 9 | 13:00 | 43 g | 684 ml | 550 mg |
| 10 | 14:00 | 43 g | 684 ml | 550 mg |
| 11 | 15:00 | 43 g | 684 ml | 550 mg |
| 12 | 16:00 | 43 g | 684 ml | 550 mg |
| 13 | 17:00 | 43 g | 684 ml | 550 mg |
| 14 | 18:00 | 43 g | 684 ml | 550 mg |
| 15 | 19:00 | 43 g | 684 ml | 550 mg |
| 16 | 20:00 | 43 g | 684 ml | 550 mg |
| 17 | 21:00 | 43 g | 684 ml | 550 mg |
| 18 | 22:00 (dark) | 30 g | 547 ml | 550 mg |
| 19 | 23:00 (dark) | 30 g | 547 ml | 550 mg |
| 20 | 00:00 (dark) | 30 g | 547 ml | 550 mg |
| 21 | 01:00 (dark) | 30 g | 547 ml | 550 mg |
| 22 | 02:00 (dark) | 30 g | 547 ml | 550 mg |
| 23 | 03:00 (dark) | 30 g | 547 ml | 550 mg |
| 24 | 04:00 (dark) | 30 g | 547 ml | 550 mg |
| 25 | 05:00 | 43 g | 684 ml | 550 mg |
| 26 | 06:00 | 43 g | 684 ml | 550 mg |
| 27 | 07:00 | 43 g | 684 ml | 550 mg |
| 28 | 08:00 | 43 g | 684 ml | 550 mg |
| 29 | 09:00 | 43 g | 684 ml | 550 mg |
| 30 | 10:00 | 43 g | 684 ml | 550 mg |
| 31 | 11:00 | 43 g | 684 ml | 550 mg |
| 32 | 12:00 | 43 g | 684 ml | 550 mg |
| 33 | 13:00 | 43 g | 684 ml | 550 mg |
| 34 | 14:00 | 43 g | 684 ml | 550 mg |
| 35 | 15:00 | 43 g | 684 ml | 550 mg |
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 Aid station 1 | 25 km | 6 h 12 | 267 g | 3,692 ml | 3,103 mg |
| Aid station 1 to Aid station 2 | 25 km | 6 h 12 | 267 g | 3,692 ml | 3,103 mg |
| Aid station 2 to Aid station 3 | 25 km | 6 h 12 | 267 g | 3,692 ml | 3,103 mg |
| Aid station 3 to Aid station 4 | 25 km | 6 h 12 | 267 g | 3,692 ml | 3,103 mg |
| Aid station 4 to Aid station 5 | 25 km | 6 h 12 | 267 g | 3,692 ml | 3,103 mg |
| Aid station 5 to Finish | 16 km | 3 h 58 | 171 g | 2,363 ml | 1,986 mg |
