SiS and the MdS, by Ben McLean
The Marathon des Sables has been described as the "toughest race on Earth". This year competitors will have to battle across a 155 mile / 250 km course covering 6 stages (including a 51 mile / 82 km stage) over 7 days in the Sahara Desert in Morocco. Approximately 15-20% of the race will go through sand dunes and the remainder will be on rocky paths. In addition to covering this grueling distance competitors have to carry their own food and kit for the race and endure temperatures as high as 45°C (120°F), with only water is provided by the organisers. It is a test not only of an athlete’s physical and mental attributes, but also one that rewards the well prepared.
One of the most significant parts of the preparation and participation of the event is nutrition. It is the one area that can see a 4-hour marathon runner stride past a 2-hour marathon runner, who has failed to fuel properly and take on board the necessary fluid & electrolytes to deal with the conditions in the Sahara. Indeed, even before a competitor of the MdS gets anywhere near the Saharan sand dunes of Morocco they will have had to push themselves through endless miles of training, much of it carrying their 10kg backpack needed for the race. Training schedules topping out at over 100miles per week require planning, dedication and most importantly a focus on the nutritional demands placed on ones body.
Having secured a late entry to this year’s event my own personal preparation started in earnest in November 2009. This would mean combining a fairly full on running schedule with full-time studying at university. Having used SiS for the duration of my sports career I was acutely aware of the benefit of a good nutritional program. My former team Nutritionist at the English Institute of Sport in Bath, Nathan Lewis, drew me up a strong nutritional program covering the three phases of pre-run, during, and recover which has enabled me to combine 100 mile training weeks with full time study.
Pre-training fuelling has been hugely important and it’s not an uncommon sight to see me in the library at university surrounded by SiS Ready Mix bottles and Go Bars. In the hours running up to my training runs I have been using the new organic PSP to ensure I have sufficient carbs on board, and then have combined this with an organic Go sports drink approx an hour before my run to top up my electrolyte levels and fluid status. If there has been a prolonged gap between breakfast and my run. I often have a Go bar about 90 mins before I set off too. During the run I usually take two bottles of Go (one on the shorter runs), which I sip gradually over the course of the run interspersed with a Go gel every 30-40 mins. The few occasions when I haven’t had a bottle with me on longer (20 mile plus) runs I have really felt it in the last couple of miles and have noticeable flagged for the rest of the day. Possibly the most important aspect of my nutritional program for my MdS preparation has been the need to adequately recover in order to be able to ask even more of my body either in the gym that evening or running the next day. Within a few minutes of finishing any training session I have a bottle of Rego Rapid with a couple of scoops of Glutamine in, and if I am feeling peckish a Go Bar too. The only real variation I may make to this is to have alternate bottles of water and Go when running a long run, and if I need a little “pick me up” I find a Smart gel usually gets me going!
As the start line draws (worryingly!) near Nathan and I have switched out attentions to the nutritional requirements of the event itself, which will provide vital in unforgiving arena of the MdS. Armed with SiS products though I feel confident that all I am left to worry about is the small matter of 155 miles through the Sahara….
Ben McLean is a former international Modern Pentathlete, Law student and entrant in the 2010 Marathon des Sables. www.benmclean.co.uk
