The Archipelago Trail is more than just a race—it’s an adventure through stunning coastal landscapes, demanding trails, and unforgettable scenery. Whether you’re tackling your first trail race or chasing a new personal best, one thing remains the same: your nutrition and hydration strategy can make the difference between finishing strong and hitting the wall.
For over 30 years, HIGH5 has been helping athletes perform at their best with science-backed sports nutrition designed to support endurance, performance and recovery. Trusted by runners, cyclists and triathletes around the world, HIGH5 products are developed to provide the carbohydrates, fluids and electrolytes your body needs before, during and after exercise.
As the official sports nutrition partner of the Archipelago Trail, HIGH5 will be available throughout the event to help keep you fuelled on the course. You’ll find HIGH5 Isotonic Sports Drink, Energy Gels and Energy Bars at selected aid stations, giving you convenient, easy-to-digest energy when you need it most.
Whether you’re aiming for a podium finish or simply looking to enjoy an unforgettable day on the trails, having a well-planned nutrition and hydration strategy can help you maintain your energy, stay hydrated and finish feeling stronger.
Start Fuelled Before the Gun Goes Off
Race day nutrition begins long before the start line.
Eat a carbohydrate-rich breakfast 2–3 hours before your race to top up your glycogen stores. If your start time is early or you don’t feel like eating a full meal, a HIGH5 Energy Bar or Energy Gel can provide an easy carbohydrate top-up before the race. Arrive at the start well hydrated by drinking regularly throughout the morning rather than consuming large amounts just before the gun.
Hydration: Drink Before You're Thirsty
Even in October, trail running can lead to significant fluid loss through sweat, especially on longer climbs and if the weather is warmer than expected.
The HIGH5 Isotonic Sports Drink available on the course is designed to do more than simply replace fluids. It also delivers carbohydrates for energy together with electrolytes, helping replace sodium lost through sweat while supporting hydration. Because it’s isotonic, it is formulated to be absorbed efficiently, making it ideal during endurance events.
A simple tip:
- Drink little and often rather than waiting until you’re thirsty.
- Use aid stations to top up your fluids regularly.
- Adjust your intake depending on temperature, race intensity and your individual sweat rate.
Keep Your Energy Levels Steady
Your body’s carbohydrate stores are limited. During continuous endurance exercise, they typically begin to run low after around 90 minutes. Once they are depleted, many runners experience the dreaded “bonk” or “hitting the wall”—sudden fatigue, heavy legs and a noticeable drop in pace.
The key is to start fuelling before you feel low on energy.
HIGH5 Energy Gels
Energy Gels provide fast, convenient carbohydrates that are easy to consume while running.
As a general guideline:
- Begin taking gels after approximately 60–90 minutes of running.
- Continue fuelling regularly throughout longer races.
- Combine gels with isotonic sports drink or water according to your personal nutrition plan.
Every runner is different, so always use the strategy you’ve practised during training rather than trying something completely new on race day.
When to Choose an Energy Bar
Energy Bars provide a slower, steadier source of carbohydrate and are ideal if you prefer eating something more substantial during longer efforts.
They work particularly well:
- before the race as a carbohydrate snack,
- during longer distances where your pace allows comfortable eating,
- or at aid stations when you have a moment to slow down.
Many trail runners enjoy combining bars early in the race with gels later on, when chewing becomes less appealing.
Fuel Early, Not Late
One of the biggest nutrition mistakes is waiting until you feel tired or hungry.
By the time your energy levels crash, it’s much harder to recover. Instead, think of fuelling as a regular part of your race plan, just like pacing or navigation.
A consistent intake of carbohydrates and fluids helps maintain energy, supports concentration on technical trails, and can improve overall performance.
Recovery Starts at the Finish Line
Crossing the finish line isn’t the end of your nutrition strategy.
The first couple of hours after exercise are when your body is particularly effective at replenishing glycogen stores and beginning muscle repair. Aim to:
- Drink fluids to replace what you’ve lost.
- Eat carbohydrates to restore energy.
- Include protein to support muscle recovery.
- Enjoy a balanced meal within two hours after finishing.
Race Day Checklist
Before you start:
✔ Eat a carbohydrate-rich breakfast.
✔ Start the race well hydrated.
✔ Carry the nutrition you have practised with.
During the race:
✔ Drink regularly at aid stations.
✔ Use HIGH5 Isotonic Sports Drink to replace both fluids and carbohydrates.
✔ Begin fuelling before fatigue appears.
✔ Take Energy Gels regularly on longer distances.
✔ Use Energy Bars when you want a more substantial source of energy.
After the finish:
✔ Rehydrate.
✔ Refuel with carbohydrates and protein.
✔ Celebrate your achievement!
The Archipelago Trail is an incredible journey through some of the most beautiful landscapes you’ll ever run. With a smart nutrition and hydration plan—and a little help from HIGH5—you’ll give yourself the best chance to enjoy every kilometre from the first step to the finish line.
Good luck, have fun, and we’ll see you at the aid stations!
