On March 23, 2024, the seventh edition of the Nordenskiöld Race in modern times takes place. This 220 km long race, following a historic route from 1884, takes participants through untouched wilderness north of the Arctic Circle. Umara is once again the official energy sponsor, and along the course, their sports drink, gels, and energy bars will be offered.

As experts in sports nutrition and performance, Umara has shared valuable energy tips for the race. So, how should one plan their energy supply?

Umara's Energy Tips:

The Nordenskiöld Race, the world's longest ski race, requires a well-planned energy intake. Although the distance is extensive, the basic nutritional needs do not change. For performances between 2 and 24 hours, the focus should be on a high intake of carbohydrates. As time approaches 24 hours and beyond, the total energy intake should also be prioritized to avoid too large a calorie deficit.

In addition to ski training, it is wise to practice your energy intake. The body becomes more efficient at what it is trained for, including nutrient uptake. We recommend an intake of about 60-90 grams of carbohydrates and 0.5 liters of fluid per hour.

Carbohydrates can be consumed through sports drinks, gels, and bars. Start early with the intake during the race and then continue every 15-20 minutes. If the goal is 90 grams of carbohydrates per hour, this corresponds to, for example, three gels or three scoops of sports drink per hour. This can be achieved by using the 17 stations along the course together with your own gels and a fluid belt with sports drink. The sports drink at the stations provides 15g of carbohydrates per cup, gels and bars provide 20-30g of carbohydrates each.

However, test your energy plan before the start. If your stomach is completely unaccustomed to energy intake during activity, start low with maybe 30g/hour and gradually increase during training sessions up to the start of the race. The stomach/intestines are very trainable and quickly get better at absorbing the energy we consume, which reduces the risk of potential stomach problems.

Caffeine?

Caffeine gives you a kick and counteracts fatigue, which is why we recommend that you also consume this during the race. However, we would recommend waiting a bit before you start your intake (unless the goal is to win the race). Caffeine reduces the perceived effort, making it easy to push a bit too much and "waste" energy early in the race. Instead, wait until you are about ⅓ into the race before you start your intake. A U Intendshot kicks off the intake with 250mg of caffeine and can advantageously be taken during the early hours of the night when fatigue sets in. You can then take a caffeine gel every other hour to maintain good caffeine levels.

With these tips, the 220 km may not necessarily feel easier, but your experience can be faster and more enjoyable.

Team UMARA wishes you the best of luck.