Spartan Race Essentials: Fuel & Gear


In obstacle course racing, fuel & gear are important components to a more comfortable experience. If you choose to eat or wear the wrong items, you could pay dearly.  Not only in race time, but also in fatigue, digestive issues and possibly having to drop out or DQ.

Training and timing are also key to an effective and strong race. So be sure to take your fuel and training preparation seriously. Give yourself enough training time in order to test everything out prior to your race, a minimum of 6 to 8 weeks for short to mid races and at least 8 to 12 weeks for longer races.

So what do you wear? As a personal trainer and competitor, I have tested out what works for me and for my clients and found that the “less is more” approach seems to be the most effective. The less you wear, the less you carry, the longer you can go, the faster you finish.

Compression gear specifically designed for muddy & wet conditions is essential. Your gear should offer airflow, moisture evaporation or quick-dry and have UV protection. It should be comfortable, but snug enough to allow mud to slough off immediately. IMG_5801I personally race in Virus Performance Gear, which offers three lines of gear for different environments.

The stay cool series is made from a Natural Cooling fabric with recycled Jade stone engineered for staying cool, dry, and comfortable. A Bioceramic performance series engineered for endurance and recovery, and a StayWarm performance series engineered for staying warm, dry and comfortable, and which I have used all three. My favorite race pick being the bioceramic series, so comfortable you won’t even want to take it off to go to sleep.

Other essential gear for muddy & wet conditions that I never race without are gloves, a buff and gators. A buff will be your saving grace during hot, cold or windy conditions. Gators keep mud and rocks out of your shoes. My favorite socks are “Darn Tough” and in true Spartan spirit, they seriously are.

What to eat, what to drink? For races longer than 2 hours, camelbacks with proper fuel & hydration are a must. I use a mix of “LivePristine Electrolyte Balance” with lemon water in my camelbacks for all my races.ElectrolyteBalance I do not carry water and only drink it by taking advantage of the water stations.A good rule of thumb for fuel & hydration is to drink every 15 to 20 minutes and eat every 45 minutes to an hour. Although, I personally find this a bit aggressive for me, I suggest you test it out and find out what works best for you. IMG_3104

Try this tested, tried & true “Gunnar Stew” recipe offering complex carbohydrates and the perfect glycemic load for optimal performance.


To Gu or not to Gu, is that really the question? I prefer a whole food approach. Eat real food, even on race day. A mix of chopped dates, espresso beans, cacao and almond butter with protein powder is quick and easy to make or buy. Luckily, there are now whole food products with clean ingredients available virtually everywhere making this a much better option. You can also purchase squeeze packs like Noka Superfood Blend that offer balanced nutrition with clean ingredients like sweet potato and goji, or blueberry and beet.



The bottom line: proper training time, tested gear, pure fuel, true hydration, deep sleep & planned recovery play key roles in a great race.

Happy Racing.

#spartanrace #spartansgx #spartanba18 #ambsdr #trainerali #noka #livepristine #virusintl #virusfam #darntough #fbbc #fitbody_bc #fitbodybc





Gunnar Stew, Tried & True



This tested, tried & true recipe offers complex carbohydrates and the perfect glycemic load for optimal performance.


Ingredients for Gunnar Stew.

Lundbergh Black Japonica Rice

(any Lundbergh heirloom rice will do but the black is the best)

Carrots, diced

Sweet potato, diced

Potato, diced


Onions, diced

Top sirloin, chopped

Avocado oil

Sea Salt

Make the rice as directed on the package label.  Sauté the onions until soft, then add the top sirloin. Chop & roast or sauté the rest of the veggies.  Throw it all together.  Add avocado oil with sea salt to taste. As it sits,  it may be necessary to add more oil and salt to taste. This recipe can be easily converted to a vegetarian option by eliminating the top sirloin.

#spartanrace #spartansgx #spartanba18 #ambsdr #trainerali #noka #livepristine #virusintl #virusfam #darntough #fbbc #fitbody_bc #fitbodybc


Congratulations to MOM BOM SHAWN……member of the month, boot camper of the month.

This lady really has all the attributes for “Woman of the year.”


According to her beautiful daughter Brooke, her mom would bring her breakfast in bed on a daily basis and every night they had dinner at the table and would talk about their day. It was always important for Shawn to be as involved as possible as a family and Brooke says their family, “are all like best friends.” However, growing up, she cooked really unhealthy and didn’t really work out much. Shawn mainly just walked the lake. She eventually started going to the gym, to spin classes and did some weights. It wasn’t until starting at Fit Body Boot Camp about a year ago that she really worked out.  Brooke states, “I seriously never thought in 1 million years I’d see her do a Spartan. She has become so strong and has totally come out of her shell. She’s come so far.”

Shawn has definitely been committed to boot camp since starting approximately one year ago. She tried it out and loved it so much that she brought the whole family in and they are all now regular boot camp members and workout together as much as possible. You can always count on Shawn to show up with a smile on her face, ready to work hard and bring along a loving motherly presence.


This year Shawn completed her very first Spartan Race and is excited about her fitness regimen and boot camp alongside her family. We are so proud of you, Shawn Black, and all you have accomplished. You are an inspiration and an example to all of us.
Congratulations on being this month’s “MOM BOM.”