Cohutta 100 Nutrition Report

Fueling the Cohutta 100 MTB Race

The Cohutta 100 is a bit of a misnomer. It’s marketed as a 100-mile mountain bike race, but in reality, it rides more like a ~25-mile singletrack race followed by ~70 miles of gravel. That’s part of what makes it unique—and challenging. You get fast, punchy trail efforts early, then settle into a long day of climbing, with ~13,000 feet of elevation gain.

Last year was my first attempt at Cohutta and my first ultra-endurance MTB race. It didn’t go to plan. I bonked hard around mile 85 and finished in 8:13—nearly an hour behind the winner. Coming back this year, I wanted redemption—not just as an athlete, but as a sports dietitian who had clearly missed on execution.

The Plan

My performance goal this year was to break eight hours and compete for a top-five overall.

From a hydration standpoint, the day started in the high 50s and climbed into the low 80s, meaning hydration needs weren’t static—they increased as the race went on. Of course this day would require plenty of fuel as well. 

• Carbohydrates: target up to ~120g/hour (SIS Beta Gels + Precision 60g Chews)

• Fluids: ~6 liters total, adjusted across the day

• Aid stations: Miles 20, 42, 59, 73, 83, and 95.

To build the plan, I worked backward from projected aid station splits using:

• Sweat rate data (see my previous toolbox post)

• Weather forecasts (aid-to-aid)

• Historical race files and comparable efforts on Strava 

This allowed me to map out not just hourly intake, but what needed to be consumed between each aid station, both fluids and carbohydrates. The plan itself was solid. I actually ended up ahead of schedule most of the day. But as always, execution is where things get tested.

Hourly expected fluid loss and replacement 

Personal sweat rate data

Lesson 1: Clear “Finish Instructions” Matter

I had detailed hour-by-hour guidance taped to my top tube, which worked well early. But what I lacked were clear end-of-race directives. Late in the race (hours 6–7), I became too conservative with fluids. I rationed what I had left instead of finishing it, even though dehydration risk was increasing.

If I were to redo this, I’d simplify it with clear prompts:

• “Drink all by mile 83”

• “Finish pack before final climb”

• “1 bottle before final aid, 1 for finish”

I finished the race slightly more dehydrated than planned—despite still carrying fluid weight I didn’t use. That’s a planning issue, not a fitness one, more on this later. 

Lesson 2: Use Fluids to Support Fueling

One adjustment I’d make is increasing the role of carbohydrate intake from fluids—likely targeting ~25% of total intake. My original strategy leaned heavily on separating fluids and carbohydrates, which I think I’m an outlier on this strategy. I used mostly water for hydration and relied on gels and solids for carbs. The goal was flexibility with fluid replacement—being able to drink freely without the risk of overloading the gut as you drink more. 

But the tradeoff is that plain water doesn’t drive intake the same way:

• Flavor encourages drinking (at times)

• Pairing carbs with fluids reinforces fueling consistency

A better approach would have been:

• Hydration pack with water

• Bottles with carbohydrate mix picked up mid-race

This would have:

• Reduced reliance on gels (2-3 less in my pocket)

• Improved consistency in both fueling and hydration

• Still allowed flexibility to dilute intake if needed

  
  

It’s a small shift, but over 7+ hours, those small shifts add up.

Lesson 3: Aid Stations Are Tactical

This is the most underrated part of the race. Aid stations aren’t just logistical—they’re tactical opportunities that directly impact outcomes. My strategy was to stay light early, using bottles and a 450ml running flask in my back pocket, then switch to a hydration pack later as temperatures rose and gaps between aid stations became more costly.

Aid 1 (Mile 20)I came in just behind with two riders, having been able to close the gap to them, but not wanting to spend the bullet. Both stopped at the aid—and I did too. In hindsight, I should have pushed harder into the station, gotten in first, and created a buffer for myself. Instead, I lost contact and didn’t see them again for miles.

Aid 2 (Mile 42)This was a turning point. I caught a group of three riders and made it a priority to hit the aid station first. One rider rolled through without stopping, but I beat the other two to the one water cooler. They had to wait while I refilled. I exited first and was able to drop them shortly after.

Aid 3 (Mile 59)Switching to a hydration pack from my drop bag, and this was the right move, but I lost time refilling bottles. A better option would have been to still pick up the pack, but grab pre-filled bottles with mix rather than refill, which would have been faster, simpler, and more aligned with my fueling plan.

Aid 6 (Mile 83)This is where earlier decisions paid off. By picking up the hydration pack at Aid 3, I had enough fluid to skip this stop entirely, while other riders would like to stop here for their final refill. 

The impact:

• Riders ahead lost ~45–60 seconds stopping

• Riders behind lost similar time

• I came into the final climbing section with one other rider, I attacked on the climb before the aid station, extended the gap, and carried that through the final climb

In a race this long, those moments matter. Nutrition strategy doesn’t just support performance—it can directly influence positioning and outcomes.

Final Thoughts

I finished in 7:26—nearly 47 minutes faster than the year before—and landed on the podium.

But more importantly, the race highlighted the gap between having a plan and executing it under fatigue. The hydration miss in the final 90 minutes stands out. I had the fluids, I just didn’t drink them. I finished down ~4.2% body weight. Some of that reflects glycogen loss, but had I executed the final portion of my hydration plan, I likely would have been closer to my target (~3%).

The takeaway isn’t that the plan was wrong. It’s that it wasn’t simple enough to execute when it mattered most. A few adjustments, clearer finish instructions, better integration of fluids and carbs, and sharper aid station decisions, could tighten things even further.

Neither the success nor failure for my nutrition and hydration gained or cost me a position, but it could in the future! I’m really happy with the assessment and planning, now we just got to work on the execution a little more. 

Be sure to see more of my posts on pezcyclingnews.com