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It may not seem like it in most parts of the country but winter is coming. There is a chill in the air. All it's going to take in the Upper Peninsula (UP) is for the temps to drop slightly, the north winds to blow, and bam! winter will be here.
If you're looking at taking on a winter adventure (which I highly recommend) like Polar Roll Mass Start (MS), EXpedition (EX), or the Ultra (PRU), then you're going to want to listen up.
It's easy to think that what works for fueling on the trail should be consistent year round. And that might be true if we all lived in Hawaii, wouldn't that be nice?! But then we wouldn't have snow or a reason to highlight winter nutrition.
While the basics of fueling for adventures are generally the same, fueling for winter adventures brings a number of focus areas. We're gonna cover 4 ways to freeze proof your nutrition for your next winter adventure.
Calories
The issue: You're going to need more; plain & simple. When you're out on winter adventures, you'll burn an extra 5 calories for every 100 calories that you'd burn if the temps were warmer. That's 5.3% more calories than warmer weather adventures.
The action: The approach is two-fold. The first is to bring more food with you during your ride or run. The second is to be mindful of your hunger & fullness cues which may mean you're hungrier after outdoor sessions.
Fat & Carbs
The issue: Your body has two types of fat, white & brown fat. The white stores energy and the brown produces heat from food & burns energy. When you're out in the elements, brown fat is constantly generating heat which causes that increased calorie burn mentioned above. Brown fat issues glucose (read carbs) as its main energy source and studies found that glucose uptake was increased TWELVE times in cold conditions. If you get too cold, carbs provide energy for your body to shiver.
The action: Consume 30-60 grams of carbohydrate every hour for efforts under 2.5 hours to keep those carbs readily available. You may want to stick to the higher end of that range or even beyond it as the temperatures drop and pack extra.
Fluids
The issue: The colder temps increases your need for fluid as it's lost during exhilation. The colder temps also make you less thirsty and most think you need less fluid during activity than in warmer weather.
The action: Bring fluids with you for all efforts and be sure to hydrate well before and after your time moving outdoors.
The Freeze
The issue: Food and fluids that you're relying on while adventuring are susceptible to freezing if not chosen or stored carefully. You may prefer your hydration or electrolyte mixes to be made with warm water.
The action: Start your adventure with warm fluids and store in an insulated water bottle. Store your hydration bladder and hose close to your body. Store your food sources in an inside jersey pocket. Test how edible food sources are by keeping them in the freezer and then trying to eat them. Always bring a non-liquid source of electrolytes incase your fluids freeze.
What's your biggest challenge when fueling your winter adventure? We want to help you freeze proof your nutrition for Polar Roll. Our Self-Support Nutrition program will focus on that plus we'll dial in your day-to-day nutrition, talk about how weight can impact your performance, fueling your long efforts, accounting for these cold weather issues, and event specific nutrition plan recommendations. You'll receive support from Polar Roll registration (tomorrow 11/3/24) until race day and the best part is, it's only $50! Invites stay open until the end of the day on 11/6/24.
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