24 Ore Di Torino — pre

Race document

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:

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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

Where: Impianto tamburello Parco Ruffini Torino, Italy
Start daytime: March 9th 10:00 am
End daytime: March 10th 10:00 am
Loop: 1013 meter, asphalt, no change of direction
Start list: link
Race organizer: Gina Paolo Francesco
Follow the race at link
Weather: rain

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