OCR Athlete Nutrition Part 1: Don’t Bonk on the Mountain: Nutrition Lessons from OCR Fails and Wins

Nutrition and hydration strategies for different races

In 2012, I found myself on my back in the dirt during a Spartan Race in Vermont. My legs were cramped; I was under-fueled, under-hydrated, and overwhelmed. What was supposed to be a victory lap of my fitness ended up as a survival story. But that moment shaped everything I now teach about fueling for Obstacle Course Racing (OCR).

OCRs aren't just about strength and grit; they demand smart fueling and hydration strategies to match the physical and mental output. Yet, many athletes underestimate this part until it’s too late.

Here’s what I wish I knew then for OCR athlete nutrition:

• Fueling isn't optional once you cross the 60-minute mark.

• Electrolytes matter more than just drinking water.

• Your gut is a trainable muscle; you must practice with food and hydration during training.

I now coach athletes like one of my clients, a 6'3", 230-pound OCR racer who recently started carrying water on his runs. Like many, he had never used electrolyte mixes or mid-race fuel. With three Spartan races ahead (a Super, Sprint, and Beast), he needed a customized plan.

Let’s take a quick look at these three events and what each demand:

Race Overview

• Poconos Spartan Super – This 10K+ race is known for technical trails, rolling elevation, and humid conditions. Expect 2–2.5 hours of work. Athletes need consistent hydration and fuel from the start. Salt loss will be higher due to heat and humidity.

• Barre MA Sprint – A fast 5K on mixed terrain, usually warm and dry. Effort is high intensity but short. Fueling needs are minimal, though pre-hydration and a post-race recovery snack still matter.

• Killington Beast – A brutal 21K+ mountain course with over 4,000 ft of elevation gain, unpredictable temps, and water crossings. Expect 4–6 hours of climbing, descending, and obstacle work. This race requires a robust fueling and hydration plan, including salt, calories, and gear to carry it all.

At a high level, here’s what each race requires nutritionally:

• Sprint: Pre-hydration and light recovery fuel.

• Super: Fuel every 40–60 minutes + electrolyte mix in hydration vest.

• Beast: 200–300 calories/hour + 700–1000mg sodium/hour, 2L+ hydration, and real food options (like PB sandwiches or bars).

In Part 2 of this series, we’ll dive into exactly what that plan looks like and how you can adapt it for your own race calendar.