Sierre-Zinal is considered one of the most legendary mountain races in the world. The 31-kilometre course, with around 2,200 metres of ascent and 1,100 metres of descent, presents not only physical but also nutritional challenges — for both recreational and elite runners alike.
In my previous blog post, “Sierre-Zinal – The Myth in the Valais Alps,” I explored the legend of the race and the course’s unique demands. This article focuses on optimal nutrition: before, during, and after the race.
1. The Week Before the Race: Building Energy
With targeted carbohydrate loading, you can fill your energy stores in the days leading up to the race. More information is available here:
Carbo-Loading – The Key to Race Success
2. Before the Start: Laying the Foundation
- Breakfast (3–4 hours before the race):
Easily digestible, high in carbohydrates, low in fat and protein. Proven options include porridge with banana, toast or bread with honey, still water or tea. Many runners also choose coffee — it promotes gastric emptying but only if your stomach is used to it. - Final energy boost (30–90 minutes before the race):
Option 1: 500 ml of carbohydrate drink (~40 g carbs)
Option 2: Water + energy gel or half a banana
Important: No experiments on race day — only consume what you’ve tested in training.
3. During the Race: Stay Fueled and Hydrated
There are eight aid stations along the 31-kilometre course. Offerings vary but typically include water, isotonic drinks, cola, broth, and fruit. At Nava (km 24), only water is available.
Aid Stations:
- Beauregard (km 3.8)
- Ponchette (km 7.1)
- Chandolin (km 12)
- Tignousa (km 15)
- Hotel Weisshorn (km 19.7)
- Nava (km 24)
- Barneuza (km 26.2)
- Finish (Zinal, km 31)
More info: Sierre-Zinal Aid Stations
Planning Your Energy Intake
What to consume:
Stick to liquid energy sources: isotonic drinks and gels. Solid foods are harder to digest during high exertion.
How much:
- Guideline: 60–80 g of carbohydrates per hour
- Ambitious runners may consume up to 100–150 g per hour
- Example for 1 hour:
– 500 ml sports drink (~50–60 g carbs)
– 1 gel (20–40 g carbs)
Example for 5 hours:
→ approx. 2.5 litres sports drink + 4–5 gels
Tips for execution:
- Plan your nutrition in advance, based on your target time — and stick to it during the race. Early energy drops will cost you later. For optimal split times, check out our next blog post.
- Use soft flasks to stay fueled between aid stations.
- With support: Have your crew hand you fresh flasks with your preferred mix at official points.
- Without support: Refill flasks with the official drink (Sponser Competition, ~60 g carbs/500 ml). Link to product
Additional Considerations
- Caffeine: Gels with caffeine (e.g., Sponser Energy Plus) can help maintain focus during the final downhill from around km 20 onward.
- Salt and electrolytes: Most sports drinks and gels already contain salt. In hot conditions or if you sweat heavily, consider adding salt tablets or electrolyte supplements.
Electrolytes help regulate hydration, prevent muscle cramps, and support nerve function — especially important in the final third of the race.
Very important:
Race-day nutrition should always be tested in training. Your gut needs to learn how to absorb energy under stress. Athletes who consistently train without fueling risk problems on race day.
4. After the Race: Start Recovery
The first 30–60 minutes after the race are crucial for replenishing energy stores and starting the recovery process.
Recommendations:
- Within 30 minutes: carbohydrates + protein (recovery drink, chocolate milk, alcohol-free beer)
- Rehydrate with water or electrolyte drinks
- Later: a full meal — and if you feel like it, enjoy some raclette at the festival tent
In the week after the race: eat a balanced, nutrient-rich diet and listen to your body.
Conclusion: Preparation is (almost) everything
Whether you approach Sierre-Zinal as a personal challenge or a high-performance race, your nutrition strategy can make or break your day. Test your fueling plan in training, adapt it to your individual needs, and go into race day with a plan — and enough energy.
Because one thing is certain: empty tanks won’t get you to the finish line — well-fueled legs will.
Bonus: 3 Final Tips
- Train the gut – Digestion is trainable! Always test your gels and drinks in advance.
- Don’t wait too long to eat or drink – If you feel hunger or thirst, it’s already late.
- Stick to your plan – Don’t let race-day nerves or excitement throw you off track.
Author:
Gabriel Lombriser, Product Manager at running.COACH. National coach for mountain and trail running in Switzerland. Passionate about sharing his expertise and love for running — especially trail running. He also organizes trail running camps: indurance.ch