BEXI Ultra-Trail Event – Sat 10 Oct 2020
Our BEXI Ultra-Trail Event will take place on Sat 10 October 2020. The stunning course takes in the sites of the beautiful Lake Macquarie and the magnificent coastline of historic Catherine Hill Bay and the Munmorah State Conservation Area. The terrain is varied – bushland single track, fire trail, coastal tracks, rock platforms and beach running all feature to challenge and excite the most discerning of trail runners.
36km Course – 689m elevation
22km Course – 444m elevation
12km Course – 230m elevation
Nutrition & Fuel
It is important that each runner is self-sufficient on the day. Please carry your own hydration and nutrition supplies.
As a guideline runners should consume 30-45gms* of carbohydrate per hour (*dependent on body weight, experience and pace):
- 2 hours – aim to carry 2-3 gels (or equivalent carbs – sports drink, chews, bloks)
- 4 hours – aim to carry 5-6 gels (or equivalent carbs – sports drink, chews, bloks)
- 6 hours – aim to carry 8-10 gels (or equivalent carbs – sports drink, chews, bloks)
Read important article by Nutritionist, Tamara Madden, about fuel requirements for endurance run 5-9hrs.
Hydration guidelines should be based on 600mls* per hour (*dependent on your sweat rate, weather conditions and length of event). If you are prone to cramps or sweat excessively – ensure you take on electrolytes and salt tablets. (Note – there are electrolytes in some gels/sports drinks.)
If you concerned about your nutrition, please contact Tamara Madden at Mad on Nutrition.
Aid Stations
There will be four aid stations along the course, providing water, sports drink, fruit, lollies, potatoes & sandwiches:
- 8.5km – Aid Station 1 (Scenic Drive)
- 16km – Aid Station 2 (Mine Camp Drive)
- 20km – Aid Station 3 (Frazer Beach)
- 30km – Aid Station 4 (Mine Camp Drive)
What to Wear
Having the right gear to take on a remote trail run is very important in order to ensure you can enjoy your run, stay safe and get the most out of training. Below is a guideline in terms of what to bring:
- Hydration pack
- Trail shoes
- Waterproof jacket
- Wind jacket
- Beanie
- Gloves
- Fleece
- Small emergency kit (snake bandage, blister care patches such as compeed or fixamol, whistle, compass, emergency space blanket)
- Dry sack and map case
- Garmin GPS watch
- Sunglasses
Who can Join
This is not a sanctioned event or registered race, it is simply a social fun run for our BEXI members, friends and family. The more the merrier!
The above event will follow our COVID-19 Safety Plan.
