Jim Walmsley, a prominent figure in the world of ultrarunning, has captivated the sport with his exceptional talent and relentless drive. His journey, marked by both triumphs and tribulations, particularly at the Ultra-Trail du Mont-Blanc (UTMB), highlights the critical role of nutrition and training in achieving peak performance. Walmsley's approach to diet and training, characterized by a blend of scientific precision and personal preferences, offers valuable insights for athletes of all levels.
The UTMB Challenge and the Quest for Optimal Fueling
The Ultra-Trail du Mont-Blanc (UTMB), a grueling 171-kilometer race through the Alps with nearly 10,000 meters of elevation gain, stands as one of the most formidable challenges in ultrarunning. Jim Walmsley, after several unsuccessful attempts to conquer UTMB, recognized the need for a change in his approach. The breakthrough came through meticulous research and a focus on optimizing his fueling strategy.
In 2022, Walmsley observed that several WorldTour cycling teams were using Neversecond fueling products. Intrigued, he decided to test these products himself, purchasing C30 Energy Gels, C30 Drink Mix, and C90 High Carb Drink. Over six months, he rigorously tested the products during training runs in the Alps, seeking to validate the science behind them.
By 2023, Walmsley had fully integrated Neversecond products into his training and race-day fueling strategy. He adopted Neversecond’s evidence-based fueling protocol, aiming for 90 grams of carbohydrate per hour, a level previously считалось unattainable for most ultrarunners. The precise carbohydrate content of Neversecond products, with each C30 product delivering exactly 30 grams of carbohydrate, eliminated guesswork and ensured consistent fueling.
Walmsley emphasized the importance of reliable fueling, stating, "UTMB is long enough that the small mistakes add up. I realized I needed something I could rely on every hour, for 20 hours." In the 2023 edition of UTMB, Walmsley executed a masterclass in pacing and fueling, consuming gels and drink mix on a near-clockwork schedule.
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The Neversecond Philosophy: Science, Transparency, and Modularity
Neversecond's appeal to Walmsley stemmed from its philosophy of transparency, modularity, and scientific rigor. Co-founded by performance scientist Dr. Asker Jeukendrup, the brand emphasizes precise carbohydrate content and clarity in its products. This approach eliminated guesswork regarding fuel intake, sodium requirements, and scaling strategies during varying conditions.
Following his historic UTMB victory, Walmsley officially partnered with Neversecond. However, this was not a typical sponsorship deal. Walmsley sought out Neversecond based on scientific evidence and a desire for improvement, rather than through conventional channels. Since joining Neversecond, Walmsley has actively contributed to product development, providing feedback on flavor, fueling strategies, and testing protocols.
Walmsley's Overall Diet: A Balance of Needs and Cravings
While Walmsley's partnership with Neversecond highlights his focus on precision fueling during races, his overall diet reflects a balance between nutritional needs and personal cravings. He emphasizes the importance of consuming 300 to 400 calories per hour during runs, primarily through sports drinks and energy gels.
Daily Staples and Habits
Walmsley's daily diet includes pizza, often consumed once a day or five times per week for lunch or dinner. He also maintains a consistent breakfast routine, consisting of yogurt and granola every morning. Even when traveling, Walmsley ensures he has his preferred breakfast by bringing his own granola.
Indulging in Cravings and Avoiding Restrictions
Despite his focus on performance nutrition, Walmsley allows himself to indulge in cravings and avoids strict dietary restrictions. He acknowledges the need for calories, stating, "I try to avoid sweets, sugar and soda, but you definitely need the calories." When feeling sluggish, he gives himself "more of a green light to eat some donuts and ice cream."
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Walmsley believes that for ultrarunners, an overload of sugar and calories can sometimes be beneficial for maintaining energy during high-mileage training days. He emphasizes the importance of being in tune with one's energy levels and avoiding overly restrictive diets.
Emphasis on Nutritional Sources
Walmsley's diet emphasizes obtaining calories from nutritious sources. He avoids soda and refined sugars, and his pizza choices often involve wood-fired options with quality ingredients. This approach ensures that he receives the necessary nutrients while still enjoying his favorite foods.
Walmsley's Training Regimen: A Multifaceted Approach
Walmsley's training regimen is multifaceted, incorporating various activities to enhance his performance. He moved to Arêches, France, with his wife, Jess, in May 2022 to fully immerse himself in the local training environment.
Adapting to the Environment
Living and training in the Alps has allowed Walmsley to adapt to the challenging terrain and optimize his preparation for UTMB. He resides near four-time UTMB winner Francois D’Haene, with whom he has trained extensively.
Cross-Training and Injury Management
Walmsley incorporates cross-training activities such as alpine touring skis and indoor cycling on his Wahoo bike trainer. In early May 2022, he suffered an ankle sprain that sidelined him for a month. However, he diligently pursued physical therapy and made a full recovery.
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Specific Training Strategies
Walmsley's training includes running specific sections of the UTMB course and creating new routes. In early August, he completed a 39-mile route with 15,000 feet of vertical gain from his house in Arêches to Courmayeur, Italy. He believes that his training has been better than in previous years and that he has "nailed my training block as best as I would want."
Shoe Selection and Innovation
Walmsley trains in customized versions of Hoka Tecton X 2 shoes, featuring Peba foam midsoles and dual/parallel carbon-fiber propulsion plates. He experiments with different plate, foam, and upper componentry to optimize his shoe selection.
Walmsley's Future Goals
Walmsley aims to compete in the Nice Côte d’Azur by UTMB 100-mile race in September, with the goal of securing a Golden Ticket qualifier for the 2024 Western States 100. He also expresses interest in returning to Western States and potentially applying to Hardrock.
High-Carb Fueling Strategies of Top Ultrarunners
Jim Walmsley is not alone in his emphasis on high-carbohydrate fueling. Many top ultrarunners are adopting similar strategies to optimize their performance. During the 2024 Western States Endurance Run, several top finishers shared their fueling protocols, highlighting the importance of carbohydrate intake and hydration.
Jim Walmsley's Fueling at the 2024 Western States Endurance Run
For the 2024 Western States Endurance Run, Jim Walmsley aimed to consume 90g of carbs per hour using Neversecond products. He utilized passionfruit C30 energy gels mixed with water early in the race, switching to citrus C30 sports drink powder later on. He also carried caffeine and salt pills for as-needed use.
Other Top Finishers' Strategies
- Hayden Hawks: Consumed 95g of carbs per hour from Precision Fuel and Hydration Flow Gel, along with Precision Salt tabs.
- Dan Bardwell: Targeted 90-100g of carbs per hour, using a mix of 90g gels and Electrolyte/Carb drink from Precision Fuel and Hydration, later incorporating Flow gel.
- Caleb Olson: Maintained a stable carbohydrate intake of 90-100g per hour, primarily from PF 300 Flow Gel, PF 30 Caffeine Gels, and PH 1000 Drink Mix.
These examples demonstrate the growing trend of high-carbohydrate fueling strategies in ultrarunning, with athletes prioritizing precise carbohydrate intake and hydration to sustain performance over long distances.