Skip to content

Free Chocolate Recovery Mix single serving with every order! Free standard shipping on all U.S. orders over $49.

  • SHOP
    Shop All
    Active Hydration

    ACTIVE HYDRATION

    Endurance Fuel

    ENDURANCE FUEL

    Recovery Mix

    RECOVERY MIX

    Bundles

    BUNDLES

    Gear

    GEAR

  • EXPLORE
    Our Story
    FAQs
    Science
    Blog
    Store Finder
    Contact
  • REWARDS
  • EVENT PRODUCTS
Log in
  • Twitter
  • Facebook
  • Pinterest
  • Instagram
  • SHOP
    Shop All
    Active Hydration

    ACTIVE HYDRATION

    Endurance Fuel

    ENDURANCE FUEL

    Recovery Mix

    RECOVERY MIX

    Bundles

    BUNDLES

    Gear

    GEAR

  • EXPLORE
    Our Story
    FAQs
    Science
    Blog
    Store Finder
    Contact
  • REWARDS
  • EVENT PRODUCTS
Log in Cart

Item added to your cart

Access Denied
IMPORTANT! If you’re a store owner, please make sure you have Customer accounts enabled in your Store Admin, as you have customer based locks set up with EasyLockdown app. Enable Customer Accounts

Fueling for a Multi-Leg Race

by tailwindnutritionMay 28, 2021Tips & Tricks 0 Comments
Fueling for a Multi-Leg Race

A multi-leg race can be anything from a team relay race like Ragnar Relays or a stage race. Whether you are taking turns to run the distance as a team or running a set distance each day for days on your own, fueling during both activity and rest is crucial.

Don’t Let Yourself Go Into a Glycogen Deficit

Keeping glycogen stores topped off is key. Glycogen is your body’s energy stores. You typically have about 90 minute before you start dipping into your reserves. Keeping your tank topped off by consuming simple carbs (sugar) is imperative and will really help you in the long run. Pun intended. 

Endurance Fuel, made with simple sugars, is ideal for delivering quick energy and keeping those stores topped off. If leg after leg you are becoming more depleted, that final leg is going to be a struggle. Fuel smart and you will run strong every lap of your race. A bonus perk (another pun) is the caffeine options of Caffeinated Endurance Fuel. They can help you fight off that sleepiness if you have a night leg.

Stay Hydrated

Sipping Endurance Fuel will also keep you hydrated and your electrolytes replenished. Dehydration can cause headache, muscle fatigue, and nausea and ultimately be hard to recover from. The best option is to consume water and electrolytes consistently throughout your race. Condition dependent, aim for at least 20 oz of water + electrolytes per hour (don't worry, Endurance Fuel does the math on the electrolytes for you). 

Take Advantage of Down Time

Make the most of your time between legs and focus on recovering quickly. Rebuild Recovery provides your body the protein it needs to repair muscles (which will help with soreness), tops off those glycogen stores with simple sugars, and replaces the electrolytes you lost while sweating. For best results, be sure to drink within an hour of finishing your leg. If you decide not to fuel during your segment (ie. legs shorter than an hour), then this recovery piece afterwards becomes even more important. Bonus - it’s easy to mix and drink while crammed in a van with five of your smelly friends.

Plan It Out

Calculate how many windows of activity and rest each person will be fueling for. You can learn about how to calculate Endurance Fuel needs per leg here. Using single serving packs of Endurance Fuel and Rebuild Recovery is a great way to share the fuel with your whole team so you can all run your best for the entire distance. For a stage race, it's an easy way to portion out your fuel and recovery for the duration of your event.

We’re Your (Digital) Support Crew

Need help figuring out what your multi-leg fueling plan looks like? Send us an email at supportcrew@tailwindnutrition.com. 

Back to blog

Leave a comment

Please note, comments need to be approved before they are published.

Shop

COMPLETE ENERGY + ELECTROLYTES + HYDRATION
Matcha Endurance Fuel
SHOP ENDURANCE FUEL
COMPLETE PROTEIN + CARBS + ELECTROLYTES
Vanilla Recovery Mix
SHOP RECOVERY MIX

SIGN UP FOR OUR NEWSLETTER

FIND US

Store Finder
Event Inquiries

CATEGORIES

athlete
science
Tips & Tricks

RELATED ARTICLES

Hot Tailwind Tips

Hot Tailwind Tips

Crewing Tips from Run Rabbit 100

Crewing Tips from Run Rabbit 100

staying hydrated while running - Tailwind Nutrition

Staying Hydrated While Running | Hydration Management Tips

pre race hydration - Tailwind Nutrition

Pre-Race Hydration Guide Before Running

TAKE THE TAILWIND CHALLENGE

TRY US AT YOUR NEXT RACE.

Choose 4 bags and start training. If you aren’t satisfied, we’ll pay your entry fee.*

“I took the TW challenge and nailed my race…”
YES, I’M IN!
Invalid password
Enter
Cart

Loading...

Subtotal

$0.00 USD

Taxes and shipping calculated at checkout

View cart

No products in the cart.

Return To Shop

SHOP

  • Starter Kit
  • Endurance Fuel
  • Recovery Mix
  • Bundles
  • Tailwind Challenge
  • Gear
  • Gift Cards
  • Events
  • Last Chance

EXPLORE

  • Science
  • Blog
  • Event Inquiries

ABOUT

  • Our Story
  • FAQs
  • Contact
  • Jobs

JOIN OUR FAMILY

Be the first to know about new products, promotions, and more!

  • Twitter
  • Facebook
  • Pinterest
  • Instagram
MADE BY ATHLETES IN DURANGO, COLORADO
COPYRIGHT © 2023 Tailwind Nutrition
  • Accessibility
  • Shipping
  • Terms of Service
  • Privacy Policy
  • Refund Policy
  • Choosing a selection results in a full page refresh.