Nicknamed the ‘Doyenne’, the Asics SaintéLyon is a race like no other. A myth that has been writing its legend in the cold, snow and night for almost 70 years. The oldest of all outdoor races is like no other. Its uniqueness, popularity and enchantment make it a race that you should try at least once. However, before facing up to its harsh conditions and turning the tale of a thousand and one nights into a fairytale, you need to be prepared.

Indeed, an atypical event calls for an adapted diet and nutrition plan. And who better to talk about this than the athlete whose heart's race is the Asics SaintéLyon, the man who cut his teeth on it five times before winning it twice: Manu Meyssat. Illuminated by the headlamp of our expert nutritionist, Benoit Nave, the two-time winner of the Asics SaintéLyon gives us his advice for running in the cold and at night. Because solidarity and sharing knowledge between Baouwers is very important to us! He shone there, he advises you!

TIP NO. 1: ‘BE AWARE OF THE STRESSES THE ASICS SAINTÉLYON PUTS ON YOUR BODY’.

‘There are certain specific features of this race that affect the runner's body. You need to be aware of this when you set off. First of all, the cold, which inevitably increases the body's energy consumption as it tries to warm up. It's important to take this into account in your energy intake. The cold, snow and rain are all additional ‘stresses’ that will also increase inflammation and intestinal permeability. That's why digestive problems are not uncommon on the Asics SaintéLyon... Finally, as the event is fairly long - 6 to 7 hours for the winners, and 10 to 12 hours for the vast majority - knowing how to capitalise on fat as a source of energy rather than carbohydrates can prove to be a precious advantage’. 

TIP 2: ‘DEVELOP YOUR LIPOLYSIS CAPACITIES’.​

‘I'm used to rather short efforts, on formats of 1 to 3 hours, but I consider the Asics SaintéLyon to be a long event, around 5 to 6 hours for me. The conditions don't make it easy to eat during the race, so I'm trying to work beforehand to develop, as Benoit mentioned, my lipolysis faculties, i.e. my ability to use fats, or lipids, as a primary source of energy. To do this, I'm going to try to teach my body to run on its reserves. How can I do this? By going out on an empty stomach and gradually reducing my carbohydrate consumption habits by structuring carbohydrate intake in a very targeted way, after intense sessions.' 

TIP NO. 3: ‘THE LAST MEAL? (VERY) CLASSIC!'

‘As the start is at midnight, I'm going to change my habits a little and eat my last meal 5 hours before the race, as opposed to 3h30 beforehand when the event is early in the morning, as at this late stage of the day, digestion is slower. The composition of the plate is very classic: a portion of rice with 2 eggs or fish. No fruit or vegetables, to limit the fibre and take as much of the load off the stomach as possible. I add a small snack, with a blackcurrant-almond-gentian bar or a citrus-mayflower-meadowsweet bar, my favourites, 1h30 before the race; and finally 3 grams of vitamin C, to help me fight the cold, 45 minutes before the start.' 

TIP NO. 4: ‘DURING THE ASICS SAINTÉLYON, FAVOUR FOODS THAT KEEP YOU WARM AND ARE EASY TO DIGEST!’ ​

« Pour l’alimentation en course, je recommande les aliments réputés pour leurs propriétés de thermogenèse : tout ce qui est un peu piquant, le gingembre, les épices… Ou ceux riches en vitamine C, comme l’acérola et l’argousier. Ils vous aideront à vous prémunir du froid. Nos barres énergétiques constituent de super options puisqu’en plus de générer cette sensation de chaleur et de réconfort, elles se révèlent très simples à digérer, malgré l’humidité ambiante, et lissent l’index glycémique, grâce à leur profil nutritionnel très étudié, avec un équilibre entre glucides, lipides et protéines ! Enfin, contrairement à Manu qui doit s’arrêter à peine 30 secondes cumulées aux ravitaillements sur l’ensemble de la course, profitez de ceux-ci pour vous revigorer, avec un mot-clé face aux conditions : le réconfort. La soupe peut clairement aller dans ce sens. » 

TIP NO. 5: ‘USE CLEAN WATER... BUT HOT!'

‘Hydration has long been one of my sticking points on the SaintéLyon. The cold inhibits the sensation of thirst, so I sometimes became dehydrated without realising it... I've found the solution now: I force myself to drink every 10 minutes, at least 50 cl per hour. Before, I used to hydrate myself with a continuous energy drink, but after 2 hours of running, I'd become disgusted. Since then, I've switched to clear water. And warm, or lukewarm. But certainly not cold, as that would make my stomach cramp even more! As I like to wear a waist belt rather than a rucksack, I then press the warm flasks against my stomach. It feels great! Benoit had also suggested that I include tea or hot water with lemon juice and a dash of ginger. ' 

Our athlete Baouw at the start of the doyenne ©Peignee Verticale

TIP NO. 6: ‘DON'T TRUST YOUR FEELINGS!’

‘If on the Asics SaintéLyon you wait until you're thirsty to drink and hungry to eat, you're heading straight for dehydration and hypoglycaemia. Why would you do that? Because with the cold, the dark and the light, your sensations are actually very unreliable. Your internal compass is totally turned upside down. My best advice would therefore be to plan ahead for nutrition and hydration by setting yourself a fairly strict and precise route plan beforehand. On this event, I'm really going by the clock: I drink 3 or 4 sips every 10 minutes and eat a bar or a compote at very regular intervals. Manu MEYSSAT

TIP NO. 7: ‘OPEN BARS

‘We're talking about a marginal time saving here, but it's true that with frozen hands, you can quickly find it difficult to open your bars. So the solution is simple: open them before the race! Manu MEYSSAT

TIP NO. 8: ‘AFTER THE RACE: DIETICIANS IN THE LATERAL SAFETY POSITION!

‘All year round, I thrive on a very healthy lifestyle, with real attention paid to the quality, freshness and provenance of the food I eat, but after the Asics SaintéLyon, I let loose. Because that often coincides with my break. Quite frankly, Benoit would go to the side position if he saw what I was swallowing. Obviously, the best would be sardines and sweet potato. But when I get home, I treat myself to a large pizza and a cheese platter... ’ Manu MEYSSAT