Katie Asmuth is an ultrarunner and Feed Athlete. In her experience, she's garnished lessons that have impacted her relationship with training + racing and improved her performance along the way. Here are 5 lessons that she shared with us for the Feed | Insider.
1. Gels are Life
Dear Diary,
Today I realized something deeply profound: gels are no longer just fuel, they’re my life source. I don’t know when it happened, but at some point, I stopped seeing them as weird little sugar packets and started treating them like gourmet snacks. I’ve reached the point where I get excited about trying new flavors—like I’m some sort of gel connoisseur. Sure, some people go to wine tastings, but me? I’m out here ranking which citrus gel pairs best with mile 37 of a mountain race. It’s an art form, really. Let’s be real – we are talking high carb gels. We want to go the extra mile(s). Whether SIS Beta, Amacx, Carbs Fuel, Styrkr, Precision Hydration 90g – I want it all. And thanks to The Feed, there’s a one stop shop for all the cravings.
I mean, who needs solid food when you’ve got 40+ carb gels that make you feel like a superhero with a glucose problem? Running an ultra? No problem, I’ll just slam down the berry-flavored goo and suddenly have the energy to scale a mountain. Cross-training on the gravel bike? That’s just an excuse to see how many gels I can consume in one ride without having my cycling kit pockets explode. I like to think of it as the ultimate endurance experiment.
The best part is that gels are the perfect size for any situation—stash in your running vest, bike jersey, or let’s be honest, random pockets of my everyday clothes. You never know when a sudden bonk might strike! They’ve become my security blanket, my go-to answer for any and all fatigue. A bad day? Gel. Long training run? Gel. Need to clean the house? Gel. Maybe one day I’ll graduate to real food again, but for now, it’s just me and my caffeinated vanilla-flavored gels, riding this sugar high all the way to the finish line.
2. Skills Day
Heading out for a mountain bike ride or trail run with a focus on skill-building is like a meditation session with a side of adrenaline. It’s me, 2 SIS Beta Fuel, 1 Gu Energy Stroopwaffel, and 2 soft flasks of Gnarly Fuel2O and head out. These “skill days” are not just about grinding up the hills or going the distance—it's about mastering the art of flow. On the bike, that means feeling every little bump, working on cornering so smoothly that you glide through switchbacks like you're riding on rails. It's about learning to trust that the bike (and maybe gravity) will help you when you hit technical descents. I’m aiming to turn every root and rock into an opportunity, not an obstacle.
When I hit the trails for a run, the focus shifts, but the mindset stays the same. Instead of hammering out miles, I work on foot placement, how to nimbly hop over rocks and roots like a mountain goat who’s late for a meeting. Picking the right lines through technical terrain makes the whole experience feel more like a dance—one where you’re constantly adapting to the trail. I practice quick changes in direction, training my brain and legs to react fast and efficiently to whatever the mountain throws at me. There’s something satisfying about feeling like I’m not just running through the trail, but with it.
The best part of these skill-focused sessions? The sheer mental engagement. Whether on the bike or in running shoes, it’s not about speed today—it’s about finesse. I'm constantly analyzing, making quick adjustments, and honing that muscle memory. I’m out there treating every rock garden like a puzzle to be solved, every steep incline like a chance to perfect my balance. These are the days that build confidence, because when you’re dialed in on the little things, everything else falls into place.
3. Clean Sport
As a pro ultrarunner, clean sport isn't just important—it's a golden rule, right up there with “don’t eat sketchy gas station sushi before a long run.” Let’s be honest, my biggest nightmare is to find out my recovery shake after a 100mile race had something shady in it. Suddenly, instead of celebrating, I’m explaining to the anti-doping officials that I had no idea my protein drink was laced with unicorn dust and forbidden tree sap. Yeah, no thanks. Clean sport means I can push my body to the limit knowing that every ounce of my achievement is pure sweat, carbs, and maybe just a bit of coffee.
That’s why I stick to supplements from The Feed “certified safe for sport” labels—the ones that make you feel like you’re practically being hugged by the anti-doping fairy. Seriously, these labels are lifesavers. The Feed is a one stop shop with NSF and Informed Sport products from everything from protein powders to supplements. Whether it’s Gnarly Nutrition, Klean Athlete, SIS, or Momentous – your future self is thanking you.
At the end of the day, my real secret weapon is plain old consistency—clean sport, clean supplements, clean conscience. It's not glamorous, but when you're putting in hours on the trail, the last thing you need is the stress of worrying if that beet juice shot was actually a potion of doom. So, I’ll stick to the safe stuff, keep it clean, and let my legs do the talking (and the aching).
4. Fueling & Crewing
Fueling to crew someone at a 100-miler is like preparing for an endurance event of your own—except your legs aren’t tired, just your ability to do math and open gel packets with numb fingers. You’d think this would be straightforward: hand the runner their gels and hydration pack, cheer loudly, and wait. But no, crewing at 3 a.m. while they’re hallucinating tree stumps as rabbits? That’s a whole other level of intensity. When they’re 70 miles deep and surviving on sheer willpower, the crew is hard at work surviving on snacks.
Crewing is all about timing—timing to get to the aid station, timing of the gels and caffeine for your runner. And of course timing your own sugar intake so you don’t accidentally pass out before they do. Pro tip: waffles from The Feed for the WIN. Vafels, Honey Stinger, GU, Untapped, or Naak – whatever you fancy. Waffles make you feel like you’re part of the action without actually having to, you know, run 100 miles. Shovel down waffles like it’s a gourmet feast because, let’s face it, crewing burns calories too... right?
By mile 85, it’s all about keeping the sugar train rolling. It’s a delicate balance. The crew needs enough carbs to stay awake and be enthusiastic (or at least awake), but not so many that you crash into a sugar coma before your runner arrives at the aid station. After all, the real victory isn’t just getting them to the finish line—it’s surviving the crew process without passing out from a waffle overdose.
5. Recovery
Let’s talk about my latest obsession from The Feed—the Holy Grail of recovery tools. First up is the Roll Recovery R8, aka the “quad crusher.” It’s like the leg clamp that doesn’t mess around. Imagine a medieval torture device designed by someone who really cares about your performance. I strap this bad boy on, and suddenly my muscles are getting squeezed tighter than my jeans after carb-loading. But here’s the thing: after a few minutes of wanting to scream, it’s like magic—my legs go from feeling like concrete pillars to actual functioning limbs. It’s the kind of pain you weirdly start to crave after long runs, like, “Yes, crush me R8, I’m ready.”
Then, there’s the Theragun, which basically turns me into a human drum. While I try to pretend it's giving me a massage -the truth is- it’s vibrating my muscles into submission. But let me tell you, it’s an absolute game-changer for sore muscles. After a few minutes with the Theragun, I feel like I could take off for another run... or at least stand up without wincing.
And when it comes to full-on pampering, nothing beats the Normatec boots. I zip into them like I’m getting ready for a moon landing, and they give my legs the hug they never knew they needed. It's bliss. Then there’s the Therabody Sleep Mask. That’s the cherry on top for deep relaxation... it’s like I’m becoming the ultimate recovery cyborg—half runner, half compression gadget. At this rate, with all my goodies from The Feed, I might spend more time in recovery mode than actually running. But hey, if it means I can tackle another ultra, bring it on!
Photo Credits: irunfar.com
