Ultra-Trail Australia in the Blue Mountains is a long day on steep trail. The UTA50 alone has 2,400m of climbing, and most runners are out for many hours, so fuelling stops being a race detail and becomes the race.
The difference from a road marathon is time and terrain. You are moving for longer at a lower intensity, climbing and descending hard, and relying on what you carry between checkpoints. Plan intake by the hour, not by the kilometre, and practise it on long trail days.
What the race demands
UTA50
51km with 2,400m of climbing, Scenic World, Katoomba
Season
Mid-May in the Blue Mountains: cool mornings, can turn cold and wet
Main risk
Falling behind on carbs early, then struggling to eat later
Second risk
Long gaps between checkpoints on steep ground
Course notes
- UTA50: 51km with 2,400m of climbing, starting and finishing at Scenic World, Katoomba, on Saturday 15 May 2027.
- Checkpoints at Fairmont Resort and Queen Victoria Hospital serve water, a sports drink, waffles, gels and food. An emergency aid station has water, drink, waffles and limited food.
- Maximum race time is 14 hours 30 minutes, and cut-offs can be brought forward in bad weather.
Source: Ultra-Trail Australia: UTA50 race page. Courses and dates can change each year, so check the official athlete guide before race day.
Carbohydrate and sodium targets
- Carbohydrate: 60 to 90g per hour, from a mix of drink, gels and real food you have practised with
- Sodium: 300 to 800mg per hour, higher in heat or if you are a salty sweater
- Fluid: by your sweat rate and the conditions. Cold days still need fluid on the climbs
- Carry enough between checkpoints for the slowest version of that section
HYDRAX CORE delivers 85g of dual-carb fuel and 980mg of sodium per serve, so hitting the numbers above is arithmetic rather than guesswork. HYDRAX PRIMER covers the pre-race window with 29g of carbohydrate and 1,313mg of sodium. Run the free fuelling strategy tool to convert these ranges into your own per-hour numbers.
Rehearse the plan in training, then race it. Order now, ships Australia-wide.
Race week and race day timeline
2 days out
Raise carbohydrate intake and cut back on fibre and anything unfamiliar.
Race morning, 2 to 3 hours out
Rehearsed carbohydrate breakfast you know sits well, with fluid and sodium.
20 to 30 minutes before the start
One serve of PRIMER: 29g of carbohydrate and 1,313mg of sodium before the first climb.
First 2 hours
Start eating and drinking early, every 20 to 30 minutes. Early intake is what keeps you able to eat later.
Each checkpoint
Refill bottles first, then food. Mix CORE in one bottle and keep plain water in the other so you can adjust to heat and how your stomach feels.
Frequently asked questions
How many carbs per hour for a trail ultra?
Most runners aim for 60 to 90g of carbohydrate per hour, built up in training. On long trail days a mix of drink, gels and real food is easier to keep going than one source for the whole day.
What do UTA checkpoints have?
The official UTA50 page lists water, a sports drink, waffles, gels and food at the Fairmont Resort and Queen Victoria Hospital checkpoints, with water and limited food at the emergency aid station. Check the runner guide closer to race day, as details can change.
How much should I carry between checkpoints?
Carry enough food and fluid for the slowest you might take to reach the next checkpoint, not your target pace. Steep climbs and stairs can double the time a section takes.
Should I use a drink mix in a trail ultra?
Many runners keep one bottle of carb and electrolyte drink and one of plain water. It gives you steady carbohydrate and sodium while you can still adjust when it is hot or your stomach is unsettled.
Keep reading
- Race fuel plan builder
- Gut training for endurance athletes
- How much sodium endurance athletes need
- Measure your sweat rate
Disclaimer: This page is general information for healthy adult athletes and is not medical, dietetic or coaching advice. Individual carbohydrate, fluid and sodium requirements vary with body weight, sweat rate, conditions and health status. Speak with your doctor, sports physician or an accredited sports dietitian before changing your nutrition or supplement routine, rehearse any fuelling plan in training before race day, and always follow the directions and warnings on the product label.