Mastering Nutrition for Backyard Ultras: Key Strategies for Consistency and Success

Backyard ultras are a unique breed of ultramarathon that tests not just your physical endurance but your mental resilience and strategic planning. Unlike traditional races with a set distance, backyard ultras continue until only one runner remains. This format demands a different approach to preparation, with nutrition playing a critical role in sustaining performance and achieving success. 

In this blog post, I'll share key strategies to help you master your nutrition for backyard ultras, ensuring you stay consistent and competitive for the long haul.

The Basics: Understanding Backyard Ultras

A Backyard Ultra is a form of ultramarathon where athletes must complete a 6.7 km loop every hour on the hour, which is a pace equivalent to 100 miles in 24 hours. Once you complete each loop, the remaining time within the hour is typically used for recovery before the next loop begins. The race continues until only one runner remains, declared the last one standing.

Unlike other ultramarathons with a fixed finish line, backyard ultras challenge runners to last the longest, emphasising endurance and strategic pacing over speed. This unique format requires a consistent approach to running and nutrition, as sustaining energy and maintaining interest in food are crucial for success.

The Core Principle: Consistency is Key

In backyard ultras, consistency is the cornerstone of success. Unlike races with a set finish line, your goal is to keep going hour after hour. Every element of your strategy, including pacing, fuelling, hydration and sleep plans, has to be planned with the objective of staying on the race for as long as possible. In a backyard ultra, consistency is key. 

Consistency looks different for everyone

Below are the results of the top-performing female athletes at Big’s Backyard Ultra World Championships last year.

Notice that the difference between the first and second female was only three loops. However, when analysing their average lap time, you can tell that Claire was, on average, at least 10 minutes slower than Amanda and spent 13 hours more on feet than the second place female. 

Consistency looks different for every runner.

Some may take longer on the course and have shorter breaks, while others may run faster laps with more extended rest periods. The key is finding what works best for you and sticking to it. The same applies to your nutrition. 

Fueling a Backyard Ultra: Key Nutritional Objectives

Sustaining Energy Levels

Your body relies on carbohydrates and fats as primary fuel sources. Muscle glycogen (stored carbohydrates) and muscle triglycerides (stored fats) provide the energy needed to keep you moving. As intensity increases, so does the reliance on carbohydrates. 

You will unlikely spend much time running at high intensity if your objective is to stay on the race for as long as possible. However, this doesn’t mean you should disregard the value of carbohydrates. 

To sustain energy levels, aim for 30-60 grams of carbohydrates and 150-400 calories per hour. This will help maintain your energy supply and prevent the dreaded "bonk" or hitting the wall.

Maintaining Correct Body Functioning

Your body is a complex machine that continues to operate all systems while you run. Even though your main objective is to keep your body moving hour upon hour, your nutrition plan should also consider critical nutrients to support your body’s core functions. 

Maintaining proper body function requires a balanced intake of calories, protein, electrolytes, and water. 

Target 5-10 grams of protein and 300-600 milligrams of sodium per hour to support muscle repair and electrolyte balance. Adequate hydration is also crucial to keep all bodily functions running smoothly.

Minimising the Risk of Complications

Common complications in backyard ultras include gut issues, cramping, dehydration, and overhydration. Proper nutrition and preparation can significantly reduce the risk of these complications. Here are some essential tips to  help you minimise the risk of complications:

1. Avoid Excessive Fat and Fiber

High-fat and high-fiber foods can slow digestion and increase the risk of gastrointestinal distress. Start reducing fat and fibre intake two days before the event and opt for easily digestible carbohydrates and proteins during the race. 

Stick to foods you know your body tolerates well. This is not the time to experiment with new foods or supplements. Be mindful of hidden ingredients in packaged foods that might trigger an intolerance.

2. Include a Variety of Flavors and Textures

Prevent flavour fatigue by rotating between sweet, savoury, and neutral flavours. This keeps your palate interested and makes consuming the necessary calories easier.

Mix textures with liquids, gels, solid foods, and semi-solids to avoid monotony and engage your digestive system.

3. Train Your Gut

Incorporate eating during your training runs. Start with small amounts and gradually increase to simulate race conditions.

Practice eating different types of food at various intensities to find what works best for you.

4. Ensure Adequate Hydration and Sodium Intake

Hydration is vital for regulating body temperature, aiding fuel absorption, and maintaining overall body function. Both dehydration and overhydration can lead to severe performance issues and health risks. 

Stay hydrated, but avoid over-drinking. Have fluids available at all times, and use thirst to guide your drinking. Monitor your urine colour, volume and frequency to gauge your hydration status.

Replenish sodium lost through sweat with electrolyte drinks, salty snacks, or sodium tablets (300-600 milligrams per hour).

Addressing these potential complications with a strategic approach to nutrition and hydration can significantly improve your chances of having a successful and enjoyable backyard ultra experience.

Remember, every athlete is different, so personalising these strategies to fit your unique needs and responses will be essential. 

Adapting to Race Conditions: Strategy and Planning

Every backyard ultra is unique, and your success depends on how well you adapt your nutrition and strategy to the race conditions. Your pacing, sleep plans, and crew availability all play crucial roles in determining your nutritional needs. By tailoring your approach to these factors, you can optimise your performance and maintain consistency throughout the race. 

Target Pace and Nutrition

Your pacing strategy directly affects your nutritional needs. If you are among the runners with faster paces and longer rests (e.g., 45 minutes running, 15 minutes resting), focusing on quick carbohydrates like sports drinks and gels during the lap and consuming solid foods during the rest period can be a good nutrition approach. 

If you tend to spend more time on the course with shorter breaks (e.g., 55 minutes running, 5 minutes resting), then mixing quick carbs with solid foods during the run and using rest time for quick administrative tasks such as restocking your nutrition, changing shoes, or even having a quick power nap will likely suit you better. 

Sleep Plans and Night-Time Nutrition

If you plan to sleep during the race, prioritise sleep over eating during the breaks. Use foods that are quick and easy to consume during the lap, and be aware that your tolerance for food may change at night. Have a plan B for night laps if your initially planned foods become unappealing or hard to digest.

Crew Availability and Self-Sufficiency

If you don't have a crew, keep your nutrition plan simple and well-prepared. Having everything portioned and ready to go will save time and effort. If you have a crew, communicate your plan clearly with them and set realistic expectations to ensure smooth execution.

Continuous Improvement: Learning from Experience

Having a mindset of continuous improvement is vital to mastering your nutrition strategy. Take the example of Phil Gore. Before commencing his work with me as his sports nutritionist, Phil’s personal best was 51 yards. Through our work together, Phil eventually doubled his personal best and even established a new world record by completing 102 laps. However, this change did not happen overnight. 

Phil and I worked on three backyard ultra events before successfully implementing the nutrition strategy that led to his record-breaking performance. 

The ideal nutrition plan evolves with you and your experiences. 

Before commencing your backyard ultra nutrition plan, take some time to reflect on your previous races and how your nutrition has been at each of them. Use that as your foundation and build from there. 

After your race, come back and reflect. What went well, what could have been better, and what can you learn for next time? Inviting your crew as part of this activity makes this reflection even more powerful. 

Recap and Final Tips

• Define Your Race Objective: Plan your nutrition around your specific race goals. Whether achieving a personal best or simply finishing strong, your strategy should align with these objectives.

• Recommended Hourly Targets: Aim for 30-60 grams of carbohydrates, 150-400 calories, 5-10 grams of protein, and 300-600 milligrams of sodium per hour.

• Hydration: Drink to thirst, have fluids available, and monitor your hydration frequently to avoid dehydration and overhydration.

• Adapt Nutrition to Conditions: For the best results, tailor your nutrition strategy to your pacing, sleep plans, and crew availability.

• Continuous Improvement: Gather feedback from each race and training session, refine your approach, and adapt to new conditions to continuously improve.

Is your nutrition strategy ready for your next backyard ultra? 

Mastering nutrition for backyard ultras is essential for maintaining consistency and achieving success in these demanding races. You can significantly enhance your performance by understanding the unique requirements of a backyard ultra, emphasising the importance of sustaining energy levels, and addressing potential complications. 

Remember, every athlete's journey is unique, and continuous improvement through experience and adaptation is vital.

Your nutrition plan should be a flexible guide that evolves with you. Stay hydrated, fuel appropriately, and listen to your body.