On Saturday 21st June, Hercules Nicolaou ran at HARP 24, a 24 hour race in which individuals must complete as many 8km laps as possible.
At HARP 24, there’s no pack to hide in. Just a sun scorched loop, a ticking clock, and the question: How long can you keep moving?
Hercules took 1st place, running 192km in 23 hours 29 mins.
Here’s how he fuelled it.
48 Hours Out
Thursday:
-
900g carbohydrates from complex sources: pasta, sweet potato, rice
- Low Protein
The focus was on slow-release fuel and building up glycogen stores gradually.
Friday:
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Another 900g carbs, shifting to simpler sources — white rice, cereal, pizza
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Same hydration: 7 Core Hydration Sachets + 4 Core Hydration Cans
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Protein stayed low to keep digestion light
The goal was to arrive with full muscle glycogen, topped up sodium, without feeling weighed down Fuel in the tank, not sitting in the gut.
Race Day Morning
The Fuel:
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2 Core Fuel Bars (Chocolate)
-
1 Croissant
~1800mg sodium | ~100g carbs
The Strategy:
- Slow-release carbs, salt, and familiarity.
Midday–8PM: The Sweat Zone
The heat hit 30°C. No shade. Sweat rate through the roof.
The Fuel:
Every Hour:
-
60g carb mix
-
1 Chocolate Fuel Bar or Cadence Gel
-
800ml water
~1,400mg sodium | ~90–100g carbs | ~550 calories per hour
The Strategy:
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Maintain blood glucose
-
Prevent dehydration
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Replace sodium at the rate it was lost
-
Used a glucose:fructose blend for faster absorption and less gut stress
The goal wasn’t to eat as much as possible. It was to eat just enough to fuel and replace consistently.
8PM–Midnight: Cruising
The temperature tapered off, yet sweat rate stayed high.
The Fuel:
Every Hour:
-
400ml water
-
Banana, jam sandwiches, fruit loaf or sweets
~1,400mg sodium | ~85–90g carbs | ~500-550 calories per hour
Midnight–6AM: Clockwork
The Fuel:
Every Hour:
-
60g carb mix
-
1 Core Hydration Sachet in 400ml of Water
-
1 Cadence Carb Gel
-
Sipping Melonberry Cans each 8km Lap
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3AM: Ham & cheese sandwich + Race Sachet
~900mg sodium | ~90g carbs | ~550 calories per hour
The Strategy:
-
Maintain regularity in the gut
-
Maintain hydration, replacing lost electrolytes and fluid
-
Introduce Race Sachets at the later stages of the race to lift cognitive focus when it matters most.
6AM–8AM: Salt, Sandwiches, Pickle Juice
The Fuel:
Every Hour:
-
2 ham, cheese & pickle sandwiches
-
Pickle juice
-
60g carb mix
-
1 Cadence Gel
~1,200mg sodium | ~90g carbs | ~550 calories per hour
The Strategy:
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Pickle juice delivered a sodium shot + TRP channel activation (helping with cramp suppression via neurological pathways).
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Adding further 100mg of caffeine with the Race Sachet.
8AM–Midday: Final Stretch
The Fuel:
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Race Hydration Sachet at 10AM
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Sweets between laps
-
800ml water per lap
~1,200mg sodium | ~80–90g carbs | ~500 calories per hour
Post-Race: Sweat Out, Salt In
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1 Can Cadence Cola electrolyte drink
-
1 Can Cadence Melonberry electrolyte drink
Total Intake:
-
Sodium Consumed: ~34,000mg
-
Carbohydrates Consumed: ~2,200g
-
Calories Consumed: ~11,000
-
Calories Burnt: ~18,000
-
24 Fuel Bars
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19 Cadence Gels
"I'm feeling super stoked with how the race went and walking away with a win! The heat for sure had me in a head lock but tapping out was never an option. Being smart with my fuelling, staying true to my word and remembering my ‘why’ pushed me through the tough laps. This was one of the hardest runs I’ve ever completed but all the training, all the work and the daily discipline gave me reassurance that I could push through. Thank you to all the event organisers and my incredible support crew for evertything- Sweat out, salt in!" - Hercules Nicolaou