Refreshment Stations

Running especially when that includes long distances, time and effort is inextricably intertwined with energy intake. The importance of energy intake during an ultra marathon, for those who have such great racing experience, seems to be the key for a desired result, which focuses not only on performance but also on pleasure offered by the race and yet avoiding the phenomenon of survival.

Basic rationale of the group responsible for the supply of our race is to provide participants with a variety of flavors, satisfying even the most demanding requests. The selection of various food items for the refreshment stations is based on specific guidelines that allow athletes to meet their energy needs.

Particular emphasis is given on energy coverage for novice runners, who can participate without dietary protocol, preventing energy loss that could arise from the lack of racing experience.

The proposed selection and placement of items provided in the refreshment stationss designed to meet energy needs in accordance with international recommendations and the relevant scientific literature.

Each mountain race is unique, yet each and every athlete is unique. The intra-individual differences among athletes are numerous and so are their needs.

Thefort to satisfy them, at least at the energy level is an incentive for all of us.

The selection of the particular food items for the refreshment stations was based on our personal engagement with sport nutrition and the creation of similar protocols for our athletes. Your views and feedback on this issue were also taken into consideration.

The Scientific Team

Stamatis Mourtakos MSc, PhD Sports Nutritionist – Ergophysiologist

Stathis Vasileiou, CISSN Clinical Dietitian-Nutritionist

Dimitris Theodorakakos, ISSN Marathon and Trail Running Champion, Coach

 

Appendix

*C.E.G.: Cumulative Elevation Gain
*Bar: Carbohydrates & protein bars
*Salty foods: Biscuits, crisps, peanuts, bread and turkey slice
*Soft Drinks: Cola
*Fruits: Watermelon or banana etc.

Refreshment & Support stations for the athletes of the TeRA 80km

* Note: Refreshment Stations are all manned stations with at least 2 volunteers who will help and provide supplies to the athletes. 

Klm C.E.G.* Location Station Water Isotonic drink Gel or honey Bar* Cake Dried fruit Salty Foods* Boiled potato Cola* Fruit* Pasta Sandwich (Cheese)
6,5 +600μ STANI   check                      
11 +1200μ AVALOS Station 1 check cross cross check cross check cross cross cross cross cross cross
19,5 +1580μ SIADI MIGAS             check            
23 +1600μ STOMIO MON. Station 2
Elim. Point:
5 hours		 check check check check check check cross cross check check cross cross
27 +2200μ DAVALISTAS SPRINGS   check                      
31 +2700μ LAKE PLATEAU Checkpoint check                      
32,5 +2900μ DRAKOLIMNI Checkpoint                        
34 +2900μ LAKE PLATEAU Checkpoint check                      
37 +3100μ ASTRAKA REFUGE Station 3 check check check check check check check check check cross cross cross
44 +3150μ MEG. PAPPIGO Station 4
Elim. Point:
9.5 hours		 check check check check check check check check check check check check
48 +3170μ VOIDOMATIS SPRINGS   check                      
55 +3400μ KLIMA Station 5 check check cross cross cross check cross cross cross cross cross cross
58 +3750μ MONODENDRI STAIRCASE   check                      
60 +4000μ MONODENDRI Station 6
Elim. Point:
14.5 hours		 check check check check check check check check check check check check
62 +4060μ VITSA Checkpoint check                      
66 +4180μ DILOFO  Checkpoint check               check check    
70 +4250μ KIPOI Station 7
Elim. Point:
16.5 hours		 check check check check check check check check check check check cross
72 +4700μ ANTENNAS Checkpoint check                      
74 +4740μ KAPESOVO Station 8 check check check cross check cross cross cross check check cross cross
78 +5230μ TSEPELOVO STAIRCASE Checkpoint
Elim. Point:
20 hours		 check                      

Refreshment stations for athletes of Μαραθωνίου+ 44.500m (+) 2600μ (-) 2600μ

Klm C.E.G.* Location Station Water Isotonic drink Gel or honey Bar* Cake Dried fruit Salty Foods* Boiled potato Cola* Fruit*
5,5 +303μ KAPESOVO Checkpoint check                  
12,5 +489μ KLIMA Station 1 check check cross cross cross check cross cross cross cross
19 +586μ VOIDOMATIS SPRINGS   check                  
23 +1100μ MEG. PAPPIGO Station 2
 Elim. Point:
4.5 hours		 check check check check check check check check check check
30 +1900μ ASTRAKA REFUGE Station 3 check check check cross check check check cross check cross
33,2 +2150μ ROBOZI lKAE Station 4 check cross check cross cross check cross cross cross cross
38 +2300μ KROUNA   check                  
40 +2560μ AVGERINOS Station 5 check check check cross check cross check cross check check
42,5 +2590μ TSEPELOVO STAIRCASE Checkpoint check cross cross cross cross cross cross cross check cross

Refreshment stations for athletes of Half Marathon 21km (+) 1089μ (-) 1089μ

Klm C.E.G.* Station Water Isotonic drink Gel or honey Bar* Cake Dried fruit Salty Foods* Boiled potato Cola* Fruit*
4,8 320μ DILOFO check cross cross cross cross cross cross cross cross cross
8 490μ VITSA check cross cross cross cross cross check cross check cross
10 680μ MONODENDRI check check check check check check check cross check check
18,5 1080 KOUKOULI check check cross cross cross cross cross cross check check

Refreshment stations for athletes of 10km (+) 336μ (-) 336μ

Klm C.E.G.* Location Water Isotonic drink Gel or honey Bar* Cake Dried fruit Salty Foods* Boiled potato Cola* Fruit*
3,5 +109μ KAPETAN ARKOUDA check cross cross cross cross cross cross cross cross cross
7,5 +285μ KOUKOULI check check cross cross cross cross cross cross check check