Skratch Labs

How do you fuel for 10 hours of racing? ⛰️

For a 100K through the Alps, Adam Peterman is aiming for roughly 90 grams of carbs per hour.

His plan: start with enough fuel to get him through the first 55K, then restock with his crew on sport drink mix, energy chews, the prototype gel 👀, and a flask of chocolate recovery mix for a mid-race reset.

And if the carbs stop sounding good? Don’t force it. Take a break, focus on fluids, set a timer, and start fueling again.

Adam is putting the plan to the test today. 👀

Adam Peterman’s fuel plan for trail running’s biggest 100K of the year. ⛰️🏃

For a 100K that’ll take him around 10 hours, Adam is aiming for roughly 90 grams of carbs per hour.

He plans to start with about 550 grams of carbs for the first 55K, then restock at the first aid station with more Sport Drink Mix, Skratch Gel, Energy Chews, and a flask of Chocolate Recovery Mix for a little fuel reset.

Adam’s tip for when carbs are struggling to go down: don’t force it. Take a break, focus on fluids, set a 30-minute timer, and when it goes off, start fueling again. Listen to your body and keep moving forward.

What’s your go-to fuel for long trail days? 👇

Adam Peterman is set to race trail running’s biggest 100K in Chamonix, France. ⛰️🏃

So, how does he prepare for a race like this?

Adam walks us through how he’s prepared for the terrain, his go-to pre-race breakfast, and, most importantly, his go-to café order. ☕️🥐

Racing in Chamonix this week? Drop a comment below! 👇

What we measure in the lab doesn’t always reflect what happens in the field, especially under the heat and intensity of the Tour de France Femmes.

With riders losing large amounts of fluid and sodium at high sweat rates, Dr. Allen Lim adjusted their bottles to help maintain plasma volume, blood flow, oxygen delivery, and the body’s ability to remove heat.

For some riders, that meant start bottles with 80 grams of carbohydrate and 3,500 milligrams of sodium per liter, based on their individual needs and what we were observing throughout the race.

The biggest takeaway? As sweat volume increases, total sodium losses may look very different from what standard lab testing predicts.

Test, learn, adjust. 🔁

What did sport science teach us at 🧑‍🔬

It’s a difficult question to answer. At the Tour de France Femmes, there is no control group and no identical version of the race where the same athletes compete without the testing, data, and adjustments.

What we do know is that we learned a lot.

Throughout the Tour, Dr. Allen Lim and the team gathered information that challenged and expanded what we understand about hydration, dehydration, fueling, and performance, regardless of the final race results.

Knowledge is an investment, just like training. Its impact may not always be visible immediately, but it compounds over time. Eventually, what we learn here can change what everyone at this race does in the future.

The Tour may be over, but the learning continues. Back to the lab. 🥼🔬

Take a seat at the dinner table with for the last dinner before the final stage of 🍽️

Here’s what Alison is eating to recover, refuel, and get ready for one more day of racing.

At a stage race, dinner isn’t just about recovering from the day you finished. It’s about fueling for the one coming next. Eat, recover, repeat. 🔁

What are you grabbing first from Alison’s plate? 👇

What does it take to fuel for a stage finishing on Mont Ventoux? 🍚🏔️

Heidi Franz takes us through a full day of eating around Stage 7, from pre-race rice, eggs, pineapple, and maple syrup to post-race Japanese curry, rehydration, pasta, bread, and plenty of butter, of course.

The key to a stage race is to eat, eat, eat. Carbs, carbs, carbs. You are not just fueling for today. You are fueling for tomorrow, and the next day, and the day after that. The work starts immediately to recover, replenish, and prepare for tomorrow’s breakaway.

What would be the first thing on your post-race plate? 👇

Inside Stage 5 of the Tour de France Femmes with .mlr03 🚴‍♀️

From breakfast to the finish, Solène takes us behind the scenes of a full day at the Tour.

What part of race day do you want to see more of?

Inside Stage 4 of with the 💛

TT day is a completely different sport.

Every detail is planned, timed, and coordinated so the athletes can focus on one thing: riding as fast as possible.

From monitoring core temperature in real time to continually replacing ice towels, managing airflow, and keeping ice water ready, the staff handled every detail of the cooling process.

Control the things you can. The rest is racing.

Inside the time trial with 🤩

Alison gives us a rundown of what the hours leading into today’s Stage 4 TT looked like, from a schedule planned down to the minute to a warm-up where every detail was already taken care of.

To give her one less thing to think about, the staff handled everything from equipment and supplies to continually replacing cold towels throughout the warm-up!

Next up, stage 5 💛