The Road To EPIC48

1,792.66 miles run

82,119 ft of elevation gained

201,088 calories burnt

7 pairs of trainers used and abused

A few statistics since I stared training for the EPIC48 World Record Challenge around 10 months ago. It has been a long journey in terms of both training and organising the event for Warren and I.

Lots of people have asked me in recent days how I am feeling and how training has gone / is going. On the training side it’s a difficult process, with marathon training you can put together a 16 week training schedule. The schedule is likely to include a few runs of 20 miles, and maybe a 22 miler in there as well. For the 48 Hour challenge we have not been able to get too close to the scale of the challenge, we’ve incorporated a night-time marathon and then 12 hours on a treadmill to see how our bodies and minds react on a couple of hours sleep.

We’ve made sure we have included several Ultra-Marathons (any distance over the 26.2 miles), the longest of which being the Saffery Champness Rotary Walk at 38.65 miles. The interesting thing for me is that wI have only spent 20 hours on a treadmill across 2 separate runs, most of my training has been done on the Guernsey roads or the cliffs.

1,700+ miles of training may sound a lot, but with 5 days to go to the EPIC48 event you still question whether that is enough, you question whether you should have spent longer on a treadmill or a few more nights of getting up at 1am for a run. But, all of that is done now, and the big event is just 5 days away.

In terms of how I am feeling, to be honest, last week I was pretty nervous and was having moments of doubt about all things from training to actually surviving the event. This week I have realised that the main thing is going to be to enjoy the event, and to savour every minute of a unique event that will help change thousands of lives in a positive way.

It has been a huge journey already with the training and organising and we have seen the best of humanity and the Guernsey community come together to help us host the event. We have over 25 sponsors and a team of over 50 volunteers that will help the vent run smoothly and verify the world record attempt for Guinness World Records.

So, after all the organising and training it now comes down to running for 48 hours and raising £100,000 for some amazing causes. All of the money raised will go directly to the following charity projects:

  1. The Hub, through, the Sunflower Project, support children and families who have experienced bereavement or are living with someone they love having a serious illness.  The project has supported over 100 families in Guernsey since launching last year and the support has been invaluable.

  2. This Is EPIC, help people living in extreme poverty in Africa through Village Savings and loans projects. The aim is to impact over 7,000 people through implementing new Village Savings and Loans groups in the Democratic Republic of Congo with the funds raised from EPIC48.

  3. NSPPC, the money raised will fund many projects which aim to either prevent child abuse happening or to help those who have already been abused.

  4. Dreams Come True, the money raised will help children with serious and life-limiting illnesses have a special wish realised for them.

If you are inspired by what we are attempting and want to help change lives then please support our challenge by donating. Any amount will help us change lives through the charities we are supporting.

To access our Just Giving page please click on the image below. Thank you so much for your support.

Donate with JustGiving

 

 

Nutrition and a 48 hour run

Earlier this year Warren and Philip asked whether I would be interested in providing nutrition advice for their EPIC48 World Record Challenge. They understood the importance of getting their nutrition right, both in training and during the event, however it was an area they hadn’t explored in great detail. Granted Warren and Philip are not ‘typical’ clients that I see in practice and this challenge is somewhat ‘off piste’, however it’s been a real pleasure working with them and developing a nutrition approach for such an intense challenge.  For those that have asked here is a summary of their nutritional journey to date.

Nutrition and Training

First off I asked the Philip and Warren to complete my questionnaire and food diary to help identify any nutrient deficiencies and/or imbalances. Luckily the guys were in good shape and credit where it’s due they were eating pretty well. However there were some changes to make in preparation for the 48 hour work record challenge.

Fats and Protein

I found they were both relying too heavily on carbohydrates as a source of fuel and advised them to increase their consumption of healthy fats, to include oily fish, nuts, seeds, avocado, coconut and olive oil. I wanted the guys to become less dependent on a constant supply of glucose (sugar), which only ends up saturating the blood with insulin and has adverse health consequences. By increasing dietary fat intake, fat metabolism is enhanced and the body also becomes more efficient at utilising carbohydrates. Secondly I wanted them to increase their intake of good quality proteins, not only does protein provide the building blocks for all biological processes , it helps slow down the release of sugar into the bloodstream, avoiding sugar spikes and crashes for more sustained energy release.

Carbohydrates

In terms of carbohydrates it’s still key for Philip and Warren to include them in their training plan to ensure their glycogen stores are always replenished, however I suggested they switch to whole grains for a slower release of glucose. I tried to steer the guys away from refined carbohydrates such as white bread, white pasta, white rice, pastries, biscuits etc since these products are stripped of fibre, and suggested they replace such foods with rye bread, wholegrain rice and pasta, quinoa, oats, buckwheat and sweet potato. As well as being rich in fibre to support digestion whole grains are packed full of B vitamins and magnesium, which are key nutrients for energy production .

Micronutrients – The Nutribullet

Before I met the guys, the word Nutribullet didn’t carry much meaning, however it’s now a household favourite! I advised them to invest in a Nutribullet to up their micronutrient intake whilst training and to create their own sports drinks for the event.

Philip and Warren have both shied away from energy drinks and gels, which I believe to be sensible, since they only provide a short term energy fix and contribute to blood sugar imbalance. However we needed to find a replacement drink to meet their electrolytes needs, which is where the  Nutribullet came in.  They’ve been experimenting with various combinations of the following ingredients with great success!

  • fruit – high in vitamin C, levels of which are depleted during exercise

  • hydrating green vegetables (cucumber, celery)

  • magnesium rich green vegetables (kale, spinach)

  • potassium rich foods (avocado, bananas)

  • nuts – the powerhouse of nutrients, also contains good quality fats and protein

  • ground flaxseeds and chia seeds – rich in omega 3 fatty acids, chia seeds are also hydrating

  • oats for slow release carbohydrates

  • coconut water for electrolyte content

  • protein powder

  • salt

Nutrition and The Event

Over the 48 hours it is estimated that their energy expenditure will be around 11,000 calories per 100 miles, nearly 29,000 in total if they break the world record. Realistically Warren and Philip will only be taking on about 6,000 calories per 100 miles which is why it’s been so important to get their bodies better adjusted to lipolysis, the breakdown of fats for energy production, in the lead up.

The guys are going to have a set of scales at the event and will be regularly weighing themselves, ideally their body weight shouldn’t fluctuate beyond a few percent. Through breathing and sweating alone it’s estimated they will lose 2-4 litre of water an hour, therefore replenishing  fluids and keeping hydrated is going to be crucial!

At the same time overhydrating is also problem, leading to hypernatremia, low sodium levels, which is why their weight will be monitored closely. I’ve suggested they also take on extra sodium during the event, in the form of  salt tablets, or added to their Nutribullets. They can  also add salt flakes to their homemade flapjacks and energy bites which will contain fats, protein and carbohydrates.

Philip and Warren have put their nutrition plan, as described above, into practice during their lead up challenges with great results!  Now the task is to repeat this for 48 hours!

If you have some time free over the 4th, 5th and 6th September then please head down to Market Square to support them. They are great guys taking on an ‘epic’ challenge which most importantly is for a fantastic cause – GOOD LUCK!!!

Claire Mahy

Claire Mahy Nutrition

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