The Half Marathon des Sables (HMDS) is the event not to be missed by ultra-running enthusiasts. It is originally a shorter (but no less grueling) version of the legendary concept of the Marathon des Sables (MDS) of 240 km , created in 1986 by the Frenchman Patrick Bauer. An alternative of more or less 120 km all the same! This increasingly coveted event puts athletes to the test. Taking place in the most arid deserts , from Fuerteventura, Peru, to Jordan and Morocco, to complete it, you will have to face the temperatures, the sand, the fatigue and the endurance of such a race. A key element for your race to go as well as possible: nutrition .
The concept of HMDS
The Half Marathon des Sables , a racing concept out of time! It offers you four days of adventure in the middle of the desert . The route is divided into three stages, to be completed as quickly as possible. However, be careful not to underestimate its difficulty , the HMDS remains an ultra-trail that must be prepared. Your body will be put to the test and your logistics will have to be on point so as not to get sucked into the desert! If the HMDS takes place in semi-autonomy (you will find water supplies, a bivouac tent and doctors at each stage), a significant part of the race is left in your hands, in particular the managing your diet .
On the HMDS you bring and carry your personal food over the 4 days of the adventure. It is up to you to manage your nutrition so as not to lack energy and to optimize your recovery. So, How to properly prepare your diet on the HMDS? This is what we are going to see in this article.
How to prepare your food properly?
Setting off on an ultra event is never trivial, it requires a great deal of rigor And preparation . Knowing your body and your diet before the race is part of it. Let’s continue with some essential questions to ask yourself for successful preparation.
What are your nutritional needs?
The HMDS is an adventure in food self-sufficiency which takes place over 4 days. Depending on your destination, you will need to plan a total of 10 to 12 meals . It is strongly recommended to leave with a minimum of 2000 kcal/day . Knowing that the average daily needs for a woman are between 1800 and 2300 calories and 2300 to 2700 for men , this is the bare minimum to complete the adventure. With the physical effort, the heat and the energy that you will have to draw from your resources, you add an expenditure of approximately 200 to 400 calories per hour , which will need to be supplemented by a nutritional strategy efficient. Favor energy-rich foods like our (447 kcal) for breakfast or even a MOS Energy Ball for the snack (to be found in the HMDS nutrition pack).
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What are the weather conditions for the race?
Managing your food during HMDS is also a question of temperature. It's up to you to balance your desires and yours needs according to the race conditions . It is interesting to alternate hot/cold and sweet/savory snacks to succeed in eating during the event. cereal bars or the gels are good sources of energy, but you might prefer a beef snack or a freeze dried compote ?
For the long stage, in the middle of the route, you can choose one or two cold dishes such as: freeze dried tabbouleh faster to prepare. Then when the temperatures rise, don't forget to hydrate yourself well, you can also optimize your hydration with a isotonic drink stick .
Finally, in the evening when the heat calms down and the legs rest, a hot meal is ideal to comfort yourself and recover well from your day , like a good dish of freeze dried carbonara pasta !
How much weight are you able to carry on your shoulders?
Last question and not least, it will be necessary to take into account the weight you are able to carry every day on your back and at race pace. For an ultra like the HMDS, you will need to find the ideal compromise between the weight of your bag And food self-sufficiency.
A lightweight pack will save you time, but it can also compromise your race if you don't recover enough. Saving weight should be a priority, however, without compromising on a good nutritional strategy . In other words, THE freeze dried meals are your allies on the HMDS!
THE HMDS nutrition pack was designed and approved by two of our Mx3 dieticians in collaboration with the HMDS. It includes several savory meals , compotes , energy gels , sweet snacks ( energy bars and Energy Balls ), sports drinks and recovery drinks to help you optimize your diet for D-Day.
To summarize, the key to a HMDS successful, It is a well-managed diet with meals: nutritious , balanced , practices And light to carry. All that's left is to equip yourself with a comfortable backpack, technical clothing and your bivouac equipment to be ready to face the great adventure of the HMDS!
Writing: Delphine Danielou
