Hercules Nicolaou: Fuelling 192km in 24 Hours

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

• 7 Core Hydration Sachets + 4 Core Hydration Cans

• Low Protein

The focus was on slow-release fuel and building up glycogen stores gradually.

Friday:

• Another 900g carbs, shifting to simpler sources — white rice, cereal, pizza
  

• Same hydration: 7 Core Hydration Sachets + 4 Core Hydration Cans
  

• 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:

• 2 Core Fuel Bars (Chocolate)
  

• 1 Croissant
  

• 2 Core Hydration Sachets
  

~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
  

• 2 Core Hydration Sachets
  

• 1 Chocolate Fuel Bar or Cadence Gel
  

• 800ml water
  

~1,400mg sodium | ~90–100g carbs | ~550 calories per hour

The Strategy:

• Maintain blood glucose
  

• Prevent dehydration

• 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

• 2 Core Hydration Sachets

• Banana, jam sandwiches, fruit loaf or sweets

• 1 Core Fuel Bar
  

~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
  

• 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

• 1 Race Sachet

• 60g carb mix

• 2 Core Hydration Sachets

• 1 Cadence Gel
  

~1,200mg sodium | ~90g carbs | ~550 calories per hour

The Strategy:

• Pickle juice delivered a sodium shot + TRP channel activation (helping with cramp suppression via neurological pathways).

• Adding further 100mg of caffeine with the Race Sachet.

8AM–Midday: Final Stretch

The Fuel:

• 2 Core Hydration Sachets

• Race Hydration Sachet at 10AM

• Sweets between laps

• 800ml water per lap
  

~1,200mg sodium | ~80–90g carbs | ~500 calories per hour

 

Post-Race: Sweat Out, Salt In

• 1 Can Cadence Cola

• 1 Can Cadence Melonberry
  

 

Total Intake:

• Sodium Consumed: ~34,000mg

• Carbohydrates Consumed: ~2,200g

• Calories Consumed: ~11,000

• Calories Burnt:  ~18,000

• 24 Fuel Bars

• 39 Core Hydration Sachets

• 4 Race Sachets

• 19 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