The Black Canyon 50K is one of the fastest 50Ks in the country — and this year's field made sure of it. Here's how I fueled a sub-6-minute-pace desert run, and the $2 gel I can't stop reaching for.
In February, I ran the Black Canyon 50K on a notoriously fast year in a deeply competitive field. It was a blast. The lead pack took the first mile out in 5:18, and we ran some stunning desert trails on a net-downhill course averaging well under 6-minute pace for the first 20 miles. I ended up in 5th, about a minute over Jesh Small's CR from last year.
Since I'm writing this for The Feed, this is where I get to a product I've been loving lately and that I used in the race. They might not be happy with me promoting their cheapest item, but I'm in love with CARBS Fuel gels right now. I mean, $2.00–$2.50 for 50 g of carbohydrates plus/minus sodium and caffeine?
What I Like
50 grams of carbs per gel — simplifies the fueling equation (I aim for 100–120 g per hour in higher intensity races like this one)
Versatile formulas — a version with sodium (450 mg) and a version with caffeine (100 mg)
Cost-effective — $2.00 for plain gels, $2.50 for sodium or caffeine versions
Taste — totally subjective, but they're unflavored; I love the salted ones
What Some May Not Like
2:1 glucose: fructose ratio — once pushing 90+ grams/hour, a lot of people prefer a 1:0.8 ratio for absorption and avoiding GI issues. This hasn't impacted me personally from a symptomatic perspective (maybe I have privilege or weird gut transporters).
Unflavored — not for everyone
Slightly bigger than other gels — but that's because they have more carbs
What I Took for 3.5 Hours at Black Canyon
1 CARBS gel with sodium and 1 CARBS gel with caffeine, alternating every 30 min
Skratch Hydration Mix (20 g carbs and 380 mg sodium) per 500 mL bottle, 4 total bottles
Totals: 120 g/hour carbohydrates · ~1,000 mg/hour sodium · 2L of fluid
Should You Try Them?
If you haven't tried them, it's worth ordering a few and testing them out. Even if you don't plan on racing with them, the small price tag makes them a cost-effective tool in training. But you might find yourself wanting to just use them all the time like me.
