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Refreshment Stations
Running especially when that includes long distances, time and effort is inextricably intertwined with energy intake. The importance of energy intake during an ultra marathon, for those who have such great racing experience, seems to be the key for a desired result, which focuses not only on performance but also on pleasure offered by the race and yet avoiding the phenomenon of survival.
Basic rationale of the group responsible for the supply of our race is to provide participants with a variety of flavors, satisfying even the most demanding requests. The selection of various food items for the refreshment stations is based on specific guidelines that allow athletes to meet their energy needs.
Particular emphasis is given on energy coverage for novice runners, who can participate without dietary protocol, preventing energy loss that could arise from the lack of racing experience.
The proposed selection and placement of items provided in the refreshment stationss designed to meet energy needs in accordance with international recommendations and the relevant scientific literature.
Each mountain race is unique, yet each and every athlete is unique. The intra-individual differences among athletes are numerous and so are their needs.
Thefort to satisfy them, at least at the energy level is an incentive for all of us.
The selection of the particular food items for the refreshment stations was based on our personal engagement with sport nutrition and the creation of similar protocols for our athletes. Your views and feedback on this issue were also taken into consideration.
The Scientific Team
Stamatis Mourtakos MSc, PhD Sports Nutritionist – Ergophysiologist
Stathis Vasileiou, CISSN Clinical Dietitian-Nutritionist
Dimitris Theodorakakos, ISSN Marathon and Trail Running Champion, Coach
Appendix
*C.E.G.: Cumulative Elevation Gain
*Bar: Carbohydrates & protein bars
*Salty foods: Biscuits, crisps, peanuts, bread and turkey slice
*Soft Drinks: Cola
*Fruits: Watermelon or banana etc.
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Refreshment & Support stations for the athletes of the TeRA 80km
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* Note: Refreshment Stations are all manned stations with at least 2 volunteers who will help and provide supplies to the athletes.
| Klm | C.E.G.* | Location | Station | Water | Isotonic drink | Gel or honey | Bar* | Cake | Dried fruit | Salty Foods* | Boiled potato | Cola* | Fruit* | Pasta | Sandwich (Cheese) |
| 6,5 | +600μ | STANI |  |
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| 11 | +1200μ | AVALOS | Station 1 | |
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| 19,5 | +1580μ | SIADI MIGAS | |
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| 23 | +1600μ | STOMIO MON. | Station 2 [icon name=”theme-clock” style=”” color=”” size=”11″ ] Elim. Point: 5 hours |
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| 27 | +2200μ | DAVALISTAS SPRINGS | |
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| 31 | +2700μ | LAKE PLATEAU | Checkpoint | |
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| 32,5 | +2900μ | DRAKOLIMNI | Checkpoint | ||||||||||||
| 34 | +2900μ | LAKE PLATEAU | Checkpoint | |
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| 37 | +3100μ | ASTRAKA REFUGE | Station 3 | |
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| 44 | +3150μ | MEG. PAPPIGO | Station 4 [icon name=”theme-clock” style=”” color=”” size=”11″ ] Elim. Point: 9.5 hours |
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| 48 | +3170μ | VOIDOMATIS SPRINGS | |
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| 55 | +3400μ | KLIMA | Station 5 | |
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| 58 | +3750μ | MONODENDRI STAIRCASE | |
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| 60 | +4000μ | MONODENDRI | Station 6 [icon name=”theme-clock” style=”” color=”” size=”11″ ] Elim. Point: 14.5 hours |
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| 62 | +4060μ | VITSA | Checkpoint | |
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| 66 | +4180μ | DILOFO | Checkpoint | |
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| 70 | +4250μ | KIPOI | Station 7 [icon name=”theme-clock” style=”” color=”” size=”11″ ] Elim. Point: 16.5 hours |
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| 72 | +4700μ | ANTENNAS | Checkpoint | |
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| 74 | +4740μ | KAPESOVO | Station 8 | |
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| 78 | +5230μ | TSEPELOVO STAIRCASE | Checkpoint [icon name=”theme-clock” style=”” color=”” size=”11″ ] Elim. Point: 20 hours |
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Refreshment stations for athletes of Μαραθωνίου+ 44.500m (+) 2600μ (-) 2600μ
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| Klm | C.E.G.* | Location | Station | Water | Isotonic drink | Gel or honey | Bar* | Cake | Dried fruit | Salty Foods* | Boiled potato | Cola* | Fruit* |
| 5,5 | +303μ | KAPESOVO | Checkpoint | |
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| 12,5 | +489μ | KLIMA | Station 1 | |
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| 19 | +586μ | VOIDOMATIS SPRINGS | |
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| 23 | +1100μ | MEG. PAPPIGO | Station 2 [icon name=”theme-clock” style=”” color=”” size=”11″ ] Elim. Point: 4.5 hours |
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| 30 | +1900μ | ASTRAKA REFUGE | Station 3 | |
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| 33,2 | +2150μ | ROBOZI lKAE | Station 4 | |
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| 38 | +2300μ | KROUNA | |
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| 40 | +2560μ | AVGERINOS | Station 5 | |
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| 42,5 | +2590μ | TSEPELOVO STAIRCASE | Checkpoint | |
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Refreshment stations for athletes of Half Marathon 21km (+) 1089μ (-) 1089μ
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| Klm | C.E.G.* | Station | Water | Isotonic drink | Gel or honey | Bar* | Cake | Dried fruit | Salty Foods* | Boiled potato | Cola* | Fruit* |
| 4,8 | 320μ | DILOFO | |
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| 8 | 490μ | VITSA | |
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| 10 | 680μ | MONODENDRI | |
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| 18,5 | 1080 | KOUKOULI | |
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Refreshment stations for athletes of 10km (+) 336μ (-) 336μ
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| Klm | C.E.G.* | Location | Water | Isotonic drink | Gel or honey | Bar* | Cake | Dried fruit | Salty Foods* | Boiled potato | Cola* | Fruit* |
| 3,5 | +109μ | KAPETAN ARKOUDA | |
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| 7,5 | +285μ | KOUKOULI | |
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