Pacing, Fueling, and Hydration for the Quad Rock 50

For runners hoping to finish the Quad Rock 50 within our 14-hour cut off, the following pacing chart can help you plan for a successful day. This plan includes a generous amount of time at aid stations (50 minutes total) that should be more than enough for any runner who is organized and efficient getting in and out of each station. There is a good opportunity to save a lot of time by being quick and efficient at each aid stop.

Aid Station Mile
Leg
Distance
Aid
Station
Time
Leg
Time
Leg
Pace
Total
Time
Arthur’s
2.0
2.0
None
0:27
13:30
0:27
Towers
7.1
5.1
3:00
1:20
15:41
1:50
Horsetooth
10.3
3.2
5:00
0:40
12:30
2:35
Towers
14.1
3.8
3:00
1:00
15:47
3:38
Arthur’s
17.5
3.4
5:00
0:43
12:39
4:26
Soldier
24.9
7.4
10:00
1:55
15:32
6:31
Arthur’s
32.3
7.4
5:00
1:55
15:32
8:31
Towers
35.7
3.4
3:00
1:15
22:04
9:49
Horsetooth
39.5
3.8
10:00
1:05
17:06
11:04
Towers
42.7
3.2
4:00
1:10
21:52
12:18
Arthur’s
47.8
5.1
2:00
1:10
13:44
13:30
Finish
50.1
2.3
0:27
11:44
13:57
Total
50:00
13:07
15:43
13:57

Our intermediate course cut offs are: 12:15pm at Soldier Canyon (mile 25), 2:10pm at Arthur’s (mile 32.4), and 4:35pm at Horsetooth (mile 39.6). These are set up to give runners the maximum possible time on the course. Realistically to make the final 14-hour cut off, you should plan to be about 15 minutes ahead of the 25-mile cut off, and about 10 minutes ahead of the Arthur’s mile-32.4 cut off. If you make it through Horsetooth on time by 4:35pm, you’ll have a good chance of finishing under 14 hours but will need to work hard to push through to the finish.

Fueling & Hydration

Our aid stations are set at fairly even intervals on the course and we will have an unmanned water drop set out on the longer 7.4 mile segment from Arthur’s aid station to the finish.

All runners will need to carry their own water on the course. Faster runners should be able to run with 1 bottle and mid-to-back-of-the-pack runners should be comfortable with 2 bottles. If we have warm weather, plan to carry more water – some of the exposed trails (like the Howard climb) can get very hot in the afternoon.

Ultimate Direction

A race pack, such as the Ultimate Direction AK Race Vest, has become a popular alternative in recent years, especially as designs have improved. The AK vest is ideal for Quad Rock 50 needs. It’s super light, holds two 20oz bottles and has room for 2 gel flasks (or your own packets or bars) and just enough space to stash a light jacket, shirt, and/or gloves in case we get hit with some rough weather on race day.

Our primary fuel at all aid stations will be Vfuel vanilla, cool citrus, and mountain berry gel and Vfuel lime drink. The new Vfuel drink mix is primarily dextrose to give you simple calories that are easy to digest and absorb. Vfuel drink will have 200 calories per 20 ounce bottle. All Vfuel gel will be served from bulk containers at the aid stations. If you plan to use gel from the race aid stations, please bring your own flask to carry it.

If you don’t have a flask, they are available from race sponsors Ultimate Direction or
Altitude Running (where we’ll be hosting packet pickup on Altitude Running Logo - 2012 FinalFriday afternoon). And please consider carrying an extra flask or small bottle for soda or Vfuel drink. While we do not stock our aid stations with water cups, we go through a tremendous amount of small cups for soda, gels and food. Stashing an extra flask and/or plastic baggie in your shorts or pack to use at aid stations would really help cut down on the amount of trash our event produces.

VFuelOur aid stations will also be stocked with a variety of soda and snacks. If you feel you need more sodium or just need a break from sweet gels and drink mix, we’ll have plenty of salty chips and pretzels. If you don’t care for gel or drink mix, we’ll have plenty of soda, cookies, gummy bears, and M&M’s to give you enough carbs to keep going for the day. PBJ and turkey rolls will be available if anyone needs a bite of something a bit more substantial.

Remember to drink and eat early and consistently throughout the race. Every year almost everyone runs right through the first two aid stations and doesn’t start to refuel or drink until the third stop at mile 14.2 on Towers. The Quad Rock 50 is a very long, hard day and if you get dehydrated or into a calorie deficit, it becomes hard to recover. But always drink to thirst. If you aren’t thirsty, have a sloshy upset stomach, or water just tastes bad, don’t force it. There are also serious risks associated with over-hydrating, which, in the most extreme cases can lead to hyponamtremia, a condition that occurs when the level of sodium in your blood is abnormally low due to dilution.

Consume steadily all day, but keep it in moderation and don’t forget to replace electrolytes, either through capsules or by eating salty snacks at the aid stations.

If anyone has any questions about the course, aid stations, or race day planning that hasn’t been covered on our website, feel free to email us.

Have a great day out there, and see you at the finish!

Pete Stevenson and Nick Clark
racedirector@gnarrunners.com

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VFuel to Provide Gel for the 2014 Quad Rock Trail Races

We are happy to announce that VFuel Endurance will supply gel for the 2014 Quad Rock Trail Races.

VFuel Endurance GelAid stations will be stocked with all of the current VFuel flavors: Peach Cobbler, Vanilla, Fudge Brownie, Cool Citrus, and Maple Bacon.

Gel pack samples will be included in the race packets but to cut down on waste and to ensure that we have enough gel for all runners, aid stations will only have bulk containers of gel. Runners will need to bring their own gel flasks to refill or ‘shoot’ gels at the aid stations.

VFuel was founded by local ultra runners from Estes Park, CO. The VFuel formula was developed and tested right in our back yard on the trails of Rocky Mountain National Park. As the first true endurance gel, VFuel is made for tough mountain courses exactly like Quad Rock.

Superior recovery, ease of digestibility, and delicious flavors intended to be consumed for hours and hours, are just a few of the benefits of VFuel Endurance Gel.

We encourage Quad Rock participants to try and train with VFuel before race day. Order online from VFuel.com and enter coupon code QuadRock14 for a 20% discount.

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2014 Quad Rock Supporters and Product Giveaways

In addition to the support of our main sponsors for 2014, Pearl Izumi and Cornerstone Mortgage, we feel incredibly fortunate to have the support of some amazing local businesses and gear companies.

Local trail and ultrarunners Cat Speights, Justin Liddle, and Terry Gebhardt have once again stepped up to show their support for the Fort Collins running community with sponsorship of the Quad Rock 25 & 50 mile races through their fantastic businesses.

Colorado Physical Therapy SpecialistsTerry Gebhardt is the owner of Colorado Physical Therapy Specialists, a primary care provider for all your orthopedic needs. COLPTS specializes in sports injuries, neck and back pain, chronic pain, and women’s health. Ask any runner in town who puts them back together, and chances are Terry’s team will be first on the referral list.

Justin K. Liddle DMD, LLCJustin Liddle (DMD) is not only a talented trail runner and keen supporter of the local trail running scene, but he’s also an accredited prosthodontist. Justin’s dental practice can take care of pretty much any of your dental needs, but he specializes in implants and other complex reconstructive procedures. Take a nasty face-first fall and Justin will put your smile back together. Check out the ‘smile gallery‘.

Countryside Animal HospitalDr Catherine Speights is not only a highly accomplished distance runner, but the go-to small animal vet in the running community (and beyond). Her practice, Countryside Animal Hospital, specializes in personalized care of dogs and cats in a home-like setting. Funds from the Countryside sponsorship help support race beneficiary Animal House, which in turn provides volunteer support for the post-race BBQ. It’s a win-win, folks.

Product support for the Quad Rock races come from a range of great companies.

Headquartered in Estes Park, CO, VFuel will be providing on-course support with aid-station gels in a range of flavors. As the first true endurance gel, VFuel was made for tough mountain courses exactly like Quad Rock.

Additional on course fueling needs will be provided by Windsor-based Succeed. They will be providing S!CAPS, the gold standard in electrolyte replacement for endurance athletes.

Overall and age group prizes will come in the form of shoes, packs, sunglasses, running watches and running gift vouchers from five great companies: Pearl IzumiUltraspireSmith Optics, New Balance Watches & Runners Roost Fort Collins.

And it wouldn’t be a celebration of trail and ultrarunning in Fort Collins without a craft brewer helping out with the post-race festivities, so we’re super stoked that Pateros Creek will be back at the BBQ offering up their special batch of “51st Mile English Mild.” We’ll also be offering baked goods from Great Harvest and refreshing rehydration from IZZE Sparkling Juice.

Please support our sponsors – they are all local to Fort Collins or the Mountain West. We couldn’t do this without their kind support.

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