How to properly prepare your supplies for an autumn trail?

Running a trail in autumn is a unique experience: flamboyant landscapes, welcome freshness after the summer heat, but also capricious weather, muddy terrain and longer nights. If the body is ready thanks to training, the success of such a race also and above all depends on the refueling strategy.

In this article, we will explore in detail how to prepare your nutritional plan for an autumn trail, based on the major events of the season such as the Templar Festival, the mythical SaintéLyon or againTemplar Winter. We will see how to use the Nutribay calculator, what preferred products and how to adapt your strategy to cool and wet conditions.

1. Why does autumn change everything in trail running?

Running a trail in the fall is nothing like running a trail in the summer. Cooler temperatures may seem like an advantage, since they reduce the risk of dehydration linked to the high summer heat. However, they add another constraint: the body sometimes has to expend more energy to maintain body temperature, especially during early morning starts or night runs. Added to this is the specific nature of the terrain: humidity, rain and dead leaves make the more unstable and more technical trailsEach step requires increased vigilance, which tires the muscles more quickly. Thus, the runner expends more energy, sometimes without even realizing it.

Source: https://www.saintelyon.com/

The major autumn events such as the Templar Festival in October, the legendary SaintéLyon in December or again The Templars' Winter are perfect examples of these demanding conditions. These races bring together thousands of enthusiasts every year who come to measure themselves not only against the kilometers and the elevation gain, but also against the cold, humidity, and the nutritional management that results from them.

2. Building your nutritional strategy: the scientific contribution

To properly tackle an autumn trail, it is essential to understand the physiological needs of the body during exercise. During prolonged exercise, the primary fuel remains glucose. Scientific research shows that'an intake of between 60 and 90 grams of carbohydrates per hour is optimal for supporting performance and avoiding the infamous “energy wall.” But not all carbohydrates are created equal. Combining glucose and fructose helps diversify absorption pathways and maximize energy intake without overloading the digestive system.

Hydration, too, remains a key to success. Even in cold weather, the body loses water through sweat and breathing. On average, 0,5 to 1 L of drink per hour, according to the recommended weight, to be adjusted according to the temperature, the duration and intensity of the race and also your sweating. This is where the Nutribay calculator becomes an essential ally. 

Le Nutribay calculator is a valuable tool to define your energy, carbohydrate and hydration needs based on:

• The expected duration of the effort.

• Your weight and running intensity.

• Climatic conditions.

In just a few clicks, you'll get a precise plan: the number of gels, bars, and drinks you'll need. This is ideal for preparing your own personal refreshment stations or anticipating what you'll need to pick up at official refreshment points.

3. What products should you choose in autumn?

Choosing energy products is far from trivial, especially when the temperature drops and humidity sets in. energy bars, for example, must remain easy to chew, even when they are slightly chilled. Textures that are too hard or sticky quickly become unmanageable after several hours of running. Soft bars, made from fruit or soft oat flakes, are therefore ideal for maintaining a pleasant and digestible grip.

Copyright: colin-olivero-production

The gels also play a central role in a nutritional strategy. In autumn, it is best to choose digestible, low-acid gels that are easy to swallow. Alternate flavors helps avoid nausea, which always lurks after several hours of repeated ingestion. Some caffeine-enriched gels become valuable allies at the end of the race, especially on the SaintéLyon, when dawn approaches and vigilance threatens to weaken.

Finally, isotonic drinks must be selected carefully. In cold weather, overly sweet or overpowering flavors quickly become sickening. Light fruity flavors, such as lemon or berries, are easier to drink. These drinks not only provide carbohydrates, but also compensate for electrolyte losses, essential to avoid cramps and muscle failure.

4. Adapt your plan to the legendary French trails

Each autumn trail imposes its own rules, and adapting your nutrition to the chosen race is essential.

4.1. The Templar Festival (October)

The Templar Festival, for example, takes place in October in Millau and offers formats ranging from 17 to 100 kilometers. The climate remains mild, but the humidity and significant elevation gain make energy expenditure significant. In this context, it is advisable to alternate gels and bars every hour or so, making sure to regularly drink an isotonic drink. Official aid stations allow you to vary your intake with fruit or soup, but the main part should come from what you have tested and prepared in advance.

Duration: 6 hours to 15 hours depending on the distance.
Conditions: mild but often humid climate, steep slopes.

Typical plan:

• 1 gel every 45 min.

• 1 bar every 2 hours.

• Continuous isotonic drink (500 ml/h).

• Take advantage of the official refreshment points for variety (bananas, soup).

4.2. The SaintéLyon (December)

La SaintéLyon, on the other hand, represents a completely different challenge. Starting at midnight, often close to zero degrees Celsius, and ever-present mud: the conditions are formidable. Here, the nutritional strategy must include not only a regular intake of carbohydrates, but also appropriate logistics. Bars and gels must be kept warm, close to the body, to prevent them from hardening. The use of caffeinated gels takes on its full meaning, especially after four or five hours of effort, when fatigue sets in and alertness decreases.

Duration: 7h to 12h.
Conditions: midnight departure, cold (0 to 5°C), mud.

Typical plan:

• Alternate gel + bar every 45 min.

• Hot drink if possible (soup at the refreshment stand).

• Plan to take caffeine gels after 4-5 hours of running (between 4am and 6am).

• Plan the logistics carefully: keep the bars/gels close to your body to prevent them from hardening.

4.3. The Templars' Winter (December)

Finally The Templars' Winter offers a shorter but often more intense format. The weather conditions, sometimes icy, require increased vigilance regarding hydration. Digestible gels are the basis of an effective nutritional plan, accompanied by an isotonic drink consumed continuously. Introducing a soft bar halfway through the race allows for varying textures and maintaining optimal digestive comfort.

Duration: 2h30 to 6h.
Conditions: cold, damp, intense effort.

Typical plan:

• Digestive gels every 40-50 min.

• Continuous isotonic drink.

• A soft bar in the middle of the race to break the monotony.

5. Practical advice for optimizing your refueling

Beyond the numbers and the products, a few practical principles make a difference on race day. The first is simple: never try a new product on race day. Every gel, bar, and drink should be tried during training to ensure good digestive tolerance. It's also important to vary textures and flavors to avoid nausea, which can quickly put you off eating.

Source: https://www.saintelyon.com/
Copyright: Gilles Reboisson

Logistics also play a crucial role. Gels should be placed in the front pockets of the vest for quick access. Bars can be pre-cut into small pieces to make them easier to consume while climbing or descending. Soft flasks, meanwhile, make it easy to measure out your isotonic drink and adapt it to the race conditions. In cold weather, it's recommended to keep your energy intake close to your body to limit the effects of hardening or freezing. Finally, don't neglect the realities of the terrain: learning to listen to your body and adjusting your plan if nausea appears or a feeling of being low is the best way to ensure a successful race.

6. Concrete example of a nutritional plan (SaintéLyon – 10h race)

7. Conclusion: Autumn, a demanding playground

Participating in an autumn trail is a challenge where nutrition plays a central role. Major events like Templars, the SaintéLyon (Intergovernmental Panel on Climate Change) and the Winter remind us that a well-thought-out strategy can make the difference between a race endured and a successful experience.

Thanks to the Nutribay calculator, you can anticipate your precise needs and select the suitable products : easy-to-chew bars, digestible gels and isotonic drinks that are enjoyable even in cold weather.

In autumn, more than ever, prepare your supplies carefully. Your body will thank you, and you'll fully enjoy the magic of these extraordinary races.