The RMB Ultra-Trail Cape Town (UTCT) is renowned for its unpredictability, transforming it into a rigorous contest of endurance, resilience, and strategic decision-making among participants. For professional trail runner Toni McCann, developing a nutritional plan is a critical element that fortifies any successful performance, particularly during ultra-distance races where every calorie is essential for sustaining energy levels over long hours.
“Nutritional planning for an ultra is an art, not a science,” notes McCann, emphasizing the need for personalized approaches. “There’s no one-size-fits-all solution—it’s about preparation, experimentation, and adaptability,” she elaborates, highlighting that various personal factors influence the best nutritional strategies.
The Fundamentals of Ultra Nutrition
According to McCann, who has triumphed in numerous prestigious international races across various distances, the nutritional requirements for a marathon starkly contrast with those needed for an ultra-trail race. While a marathon may last just a few hours, UTCT’s longer distances—extending up to 100 miles—demand a diversified intake that goes beyond simple carbohydrate gels and water.
“Carbs are king,” McCann elucidates. “They should form the majority of your energy intake, delivered through carbohydrate drinks, gels, or bars, to fuel your performance efficiently.” For races extending beyond six hours, she recommends integrating moderate protein sources. In ultra-events spanning 12 hours or more, incorporating a small amount of fat can be beneficial, though McCann cautions on moderation, highlighting that protein and fat slow digestion; therefore, maintaining a balanced intake is paramount.
Hydration also plays a crucial role in ultra racing: “In a marathon, mild dehydration is manageable, but in an ultra, it can quickly become dangerous. Aim to drink 750ml to one litre of water per hour, ideally with an electrolyte solution for better absorption.” Additionally, McCann points out the strategic use of caffeine for boosting performance during high-intensity intervals; she opts for Red Bull as her caffeine source to stay alert and energized throughout the race.
McCann reflects on her accomplishments, specifically her victory at the UTMB CCC, a challenging 101-kilometer race, where her meticulous nutrition targets were as follows:
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92g carbs per hour with Maurten drinks and gels
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Roughly 7.5L of fluid planned + more as needed
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650mg caffeine from Red Bull, distributed evenly throughout the race
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Supplement as much as I could at the aid stations
Mastering Race Day Nutrition
Preparation before race day cannot be overstated. “Start prepping your glycogen stores about three days out by increasing carbs in your diet—think simple, low-fibre options like rice or pasta. Stay well-hydrated with electrolytes in the days leading up to the race.”
On race day, McCann focuses on consuming small, consistent quantities of nutrition: “I plan to consume around 80g of carbs per hour during a long race. That’s spread across gels, bars, bananas, and carbohydrate drinks to ensure a steady energy supply throughout the race.”
She strongly advises against introducing new foods or supplements on race day: “Never try anything new on race day. Test your nutrition in training to ensure it sits well with your stomach, especially during intense efforts.”
Troubleshooting on the Trail
For McCann, remaining flexible is vital in overcoming challenges that arise during the race. “More often than not, trail issues like fatigue or brain fog stem from poor nutrition. If you stay on top of your energy supply, you’re giving yourself the best chance to push through.”
She suggests addressing environmental factors, particularly heat, which can exacerbate digestion issues: “High temperatures can divert blood flow away from your stomach, making digestion harder. Cooling techniques—like ice in your pack or bandana—can help maintain a steady internal temperature.”
McCann shares her essential items for staying fueled and hydrated during the race:
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Extra gels: “Always carry 1-2 more gels than you think you’ll need. A section might take longer than planned, and hitting the wall is hard to recover from.”
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Salt rehydration solution: “I swear by a concentrated electrolyte mix, like Revive or LMNT. It’s great for quickly addressing dehydration.”
Above all, McCann emphasizes the integral mental aspect of managing nutrition during the race: “Plan your intake around the course—know where the aid stations are and what they’ll offer. Break your race into manageable sections, both for your mind and your fueling strategy.”
With careful planning and these professional insights, participants can tackle UTCT’s demanding trails confidently—and perhaps even savor a gel or two along the way.
What are the key nutritional differences between preparing for a marathon and an ultra-trail race, according to Toni McCann?
**Interview with Toni McCann: Mastering Nutrition for Ultra Running**
**Interviewer:** Toni, thank you for joining us today! Let’s dive right in. You’ve mentioned that nutritional planning for ultra races is an art rather than a science. Can you elaborate on what you mean by that?
**Toni McCann:** Absolutely! Every athlete is unique, and there isn’t a universal approach to nutrition that suits everyone. It’s about understanding your body’s needs, experimenting with different foods, and being adaptable to the conditions on race day. What works for one person may not work for another, so it’s crucial to personalize your strategy.
**Interviewer:** Interesting! You outlined the significant differences in nutritional needs between a marathon and an ultra-trail race. Could you break that down for us?
**Toni McCann:** Sure! In a marathon, you might be racing for just a few hours, so your focus can be primarily on carbohydrates for quick energy. However, in an ultra race like the RMB Ultra-Trail Cape Town, where you could be out there for 12 hours or longer, your nutritional strategy needs to be more diverse. I recommend carbohydrates as the majority of your intake, supplemented with moderate proteins and a bit of fat while being cautious as protein and fat can slow digestion.
**Interviewer:** Hydration is also crucial in ultra racing. What guidelines do you follow to stay hydrated during such long races?
**Toni McCann:** Hydration is everything! I usually aim to drink 750ml to 1 liter of water per hour and make sure to include an electrolyte solution to help with absorption. In ultra running, even slight dehydration can hinder performance severely. Plus, I strategically use caffeine to keep energy levels high during intense segments of the race.
**Interviewer:** That sounds like a well-thought-out plan. Speaking of plans, how do you prep for race day in terms of nutrition?
**Toni McCann:** Preparation begins about three days before the race. I focus on increasing my carbohydrate intake with easy-to-digest, low-fiber foods like rice or pasta while ensuring I stay hydrated with electrolytes. On race day, I consume small amounts consistently—around 80 grams of carbs per hour from gels, bars, and bananas, to keep my energy steady.
**Interviewer:** That’s a solid strategy! You strongly advise against trying new foods on race day. What should runners do instead?
**Toni McCann:** Yes, it’s paramount to stick with what you’ve trained with. Never experiment on race day! It’s essential to test your nutrition plan during training to figure out what your stomach can handle under intense conditions. This way, you can avoid any unpleasant surprises during the race.
**Interviewer:** Great advice! Lastly, can you share any reflections from your own recent races regarding your nutrition strategy?
**Toni McCann:** Certainly! After my victory at the UTMB CCC, I was really pleased with how my nutrition held up. I managed to hit my goals—92 grams of carbs per hour and about 7.5 liters of fluids. It reinforced the importance of having a clear strategy and sticking to it. Know your plan, listen to your body, and be flexible!
**Interviewer:** Thank you, Toni! Your insights into ultra nutrition are invaluable for both novice and experienced runners alike. Best of luck with your future races!
**Toni McCann:** Thank you! It was a pleasure to share!
