24 Ore Di Torino — pre

Race document

Simen Holvik
5 min readMar 8, 2024

This document serve as a plan / working document for the 24 hour race in Turin, Italy March 9th 2024. Will be updated continously. Last updated: March 8th.

Thanks to my sponsors:

— -

Drinking coffee from Supreme Roastworks, running for GTI Friidrett, training at Stavanger Idrettsklinikk , fueled by Precision Fuel & Hydration, running in shoes from Altra.

Managment: Aase Media

1. Overview

Club super marathon Italia president Paolo Francesco Gino and me

2. Crew

From Precision Fuel and Hydration:

  • Raff Hussey
  • James Hatton
  • Sean Sage

3. Pack list

Clothing

  • Altra FWD Expererience US 11.5
  • Altra Vanish Carbon US 11.5
  • beanie, PF&H
  • dune jacket
  • flip belt
  • buff, Heimdal
  • buff, timeanddate.com
  • cap, Altra
  • cap, Heimdal
  • cap, Notar
  • cap, PF&H
  • hoodie, Heimdal
  • jacket; Kjeldsberg
  • Injinji toe socks (2 pcs)
  • gloves/mittens: merino wool
  • gloves/mittens: water proff
  • Large shorts black
  • long sleeve white shirt
  • long sleeve wool (2 pcs.)
  • race bib belt
  • reflective vest
  • Running vest
  • sandals
  • singlet, Noregs Spartathlon Laug
  • Sponsor shirt
  • Socks; Lervig
  • sun cap/hat
  • T8 Comando underwear (3 pcs)
  • T8 ice bandana (3 pcs)
  • T8 Sherpa shorts, black, large — make sure that the bib holders are attached
  • t-shirt, No worries
  • t-shirt, Heidal
  • underwear classic (2 pcs)
  • wind/rain resistant jacket — black gortex
  • wind/rain resistant pant (2 pcs.)

Misc.

  • 250 ml soft flask (48 pcs.)
  • 500 ml hard plastic (1 pcs.) — buy on site and use as a shaker
  • After sun location
  • Alochol free beer — buy on site travel
  • Antibac gel (100 ml)
  • Bandage, tape, etc. etc.
  • Beer; No Worries
  • book, paper, pen
  • Canyle
  • Compression bandage
  • crutches
  • deciliter measure
  • dental floss
  • Dr. Pepper — buy on site travel
  • ear plugs
  • Face mask
  • flag
  • funnel
  • Gladpack ?
  • Hydrokortison gel — note; I do not normally use this during race.
  • honney (from dads bees)
  • Ibux 400mg — note; I do not normally use this during race.
  • ice cubes — buy on site
  • Imodium
  • K-tape
  • lavendel oil ?
  • Magnesium cream
  • paracetamol 500mg — note; I do not normally use this during race.
  • passport
  • Pasta bolognese, chicken nudles, beef nudles, carbonara, bacon & onion potato snack — all in snack pot — buy before travel
  • PF&H chews
  • PF&H Drink mix
  • PF&H electrolyte pills
  • PF&H gel
  • PF&H gel caf
  • plastic bucket — buy on site
  • pillow (own favorite pillow and pillow sheet)
  • protein powder ?
  • protein shaker ?
  • pyrisept 1 mg/g
  • reading glasses
  • Scalpel
  • scissors
  • sleeping mask
  • sponges
  • spoon
  • Sun glasses
  • Sun protection balm
  • Sun protection cream
  • Sun protection spray
  • thermos
  • toothbrush
  • toothpaste
  • towel
  • Visa Business card
  • Voltaren 50mg — note; I do not normally use this during race.
  • Voltarol Forte gel — note; I do not normally use this during race.
  • Water (12 liter) — buy on site
  • wet wipes

Electronics

  • Airpods
  • Apple Watch
  • bath weight
  • Battery bank
  • batteries; AAA, AA, CR2025
  • Core temp measurement
  • Coros Apex 2 watch
  • GoPro Hero 12 camera
  • GoPro Hero silver camera
  • gram weight
  • Iphone
  • Macbook
  • pulse belt
  • Petzl Bindi headlamp
  • Petzl IKO Core headlamp
  • temp and rel. hum measurement
  • USB-A socket
  • USB-A to Apple Watch cable
  • USB-A to Coros cable
  • USB-A to Petzl Bindi cable
  • USB-A to USB-micro cable
  • USB-A to Petzl Bindi cable
  • USB-A to Core cable
  • USB-C socket (35 W)
  • USB-C to lightning cable
  • USB-C to USB-C cable

4. Pre race fueling plan

Tuesday (T-4)

High protein (142g), low fat (30g) and very low carb (10g).

Wednesday (T-3), Thursday (T-2) and Friday (T-1): Carb loading

After a period of high protein (low fat) and very low carb, I will — for the three days prior to the race — start the carbo loading period. And aim for a total daily carbohydrate consumption of 840 grams (70 kg x 12 gram = 840 gram). (The usual advice is to increase your carb intake to ~8–12 grams per kilogram of body mass to fully replenish your muscle glycogen stores.) In addition to carobohydrate target; remove (or reduce) fat and fiber and eat simply carbohydrate.

  • Breakfast: Four slices of bread, one with peanut butter and three with strawberry jam + banana + 300ml orange juice + 500ml black coffee → 130g carbs (11g fat, 15g protein)
  • Snack: Two plain bagel (96g) with blackberry jam (~25g) and 500ml Dr Pepper (56g) → 172g carbs (6g fat, 22g protein)
  • Lunch: Bowl with fried rice, (white rice, soy sauce, eggs, peas, carrots and green onions) (85g) with Orange chicken — or something similar — (51g). And 500ml Barq´s Root Beer (64g) → 206g carbs (39g fat, 37g protein)
  • Snack: 1 Banana (~20g) + one blueberry bagel (48g) with strawberry jam (15g) and + 900ml Powerade Fruit Punch (53g)
  • Dinner: Spagetti with tomato saus (~25g) + 500ml Powerade Mountain Blast (20g)
  • Snack: PF30 chew (30g) + 500ml x PH 1500 electrolyte drink (for Friday only!)

Saturday (T-0) (Race day)

The general recommendation for pre-exercise carb intake to maximise endurance performance is to ingest 1–4g of carbohydrate per kilo of body weight in the 1–4 hours prior to the race.

07:30 — Four slices of bread, one with peanut butter and three with strawberry jam + banana + 300ml orange juice + 500ml black coffee + 500ml x PH 1500 electrolyte drink → 145g carbs (11g fat, 15g protein). According to therory, I should aim for ca 72–292 gram of total carbohydrate (73 kg x 4 g = 292). 145g is OK.

Regarding breakfast: Relatively low in fat and protein, low in fibre, relatively ‘plain’ in taste. And familiar, tried and tested in the past.

09:45 — gel 30 gram carbs

10:00 — Race start

5. Fuel and hydration plan

Main targets

  • Carbs (grams per hour): 75
  • Rel. sodium to liquid (mg/liter): 1000

The plan

Note: I will use 250ml softflask

6. Race strategy

  • Norwegian record: 264.887 km, Allan Hovda, Bislett 24-Hour Indoor Challenge (2021)
  • Nordic record: 272.086 km, Torbjörn Gyllebring (SWE), VXO24h (2023)
  • Target: 280 km — I see that this can be doable under optimal situations (weather / form). Hope that my body works as expected.
  • Pace 5:00 min/km
  • 140 km/12 hour
  • 70 km/6 hour
  • Break into 6 hours block

--

--

Simen Holvik
Simen Holvik

Written by Simen Holvik

A professional Norwegian ultra runner, adventurer, speaker and writer

No responses yet