Fueling an FKT: How Tara Dower's Crew Helped Her Conquer the Appalachian Trail

Last week in Episode 112, I sat down with Tara Dower to hear all about her record-breaking Fastest Known Time (FKT) on the Appalachian Trail. But what does it take to support an athlete through such a grueling feat? In this bonus episode, we’re diving behind-the-scenes with Amy Good, a crucial member of Tara’s support crew.

From preparing nutrient-dense meals to offering emotional and other forms of support, Amy’s role was more than just logistical. For Amy, this FKT experience on the Appalachian Trail was life-changing, giving her a sense of purpose and fulfillment.

In Episode 113 of The Eat for Endurance Podcast, I explore how Amy helped fuel Tara’s success on the Appalachian Trail, and what she learned along the way during this historic FKT.

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The Power of Proper Nutrition on the Trail

Endurance efforts like an FKT demand carefully-planned fueling strategies. Amy was responsible for ensuring Tara had the right nutrients to sustain her high-energy output day after day for the majority of her 40+ day journey.

Here’s how Amy made it happen:

• Calorie-Dense, Easy-to-Digest Meals: Amy prepared high-carb, high-protein meals that Tara could eat quickly and efficiently. Some of these were plant-based, others were not, but Amy used predominantly whole foods in place of traditional "hiker foods."

• Strategic Timing: Meal plans were tailored to match Tara’s energy needs and preferences at different points in the day. Some meals were "sit downs" where Tara was fed by her crew, others were "handhelds" that could be taken out onto the trail.

• Hydration and Electrolytes: Managing fluid and electrolyte balance was critical to avoiding dehydration and muscle fatigue. 

Amy is not a nutrition expert, but she did a fantastic job with fueling Tara within the nutrient parameters that she provided to her crew. Amy cooked everything in her van and made sure that Tara never ran on empty, keeping her fueled for the long miles ahead.

I was actually quite surprised that Amy used as many whole foods as she did, but this worked well for Tara. Some athletes need to prioritize lower fiber, more heavily processed foods to get adequate carbs and other nutrients in, as it can be very hard to meet extremely high energy demands. These types of foods still played a role, but not a dominant one.

As I said in the episode, I wish I had Amy cooking for me here at home! Her creative meal ideas and recipes sounded delicious.

Finding Purpose in the Support Role

Amy didn’t just help Tara with nutrition - she discovered something profound about herself in the process. Supporting Tara’s FKT effort on the Appalachian Trail gave Amy a deep sense of purpose and fulfillment that she never expected.

Amy shared the following:

• Watching Tara push beyond her limits and meeting many of her trail running and thru-hiking friends inspired Amy to reevaluate her own goals

• She found immense joy in being part of something bigger than herself

• The experience strengthened her appreciation for teamwork, resilience, and human connection

In Amy’s words, the journey was just as transformative for her as it was for Tara. Seeing firsthand what determination and proper fueling can achieve left a lasting impact on her own outlook.

Key Takeaways from an Appalachian Trail FKT

There were so many great takeaways from this episode, but here are a few that stand out:

1. Nutrition is non-negotiable: Proper fueling strategies can make or break an endurance effort

2. Nutrition must always be individualized: Strategies that work for one athlete may or may not work for another

3. Support roles matter: Behind every great athlete is a team ensuring success

4. Purpose can be found in unexpected places: Amy’s experience shows how supporting others can bring personal growth and satisfaction

Listen to or Watch the Full Episode

Want to hear all the details from Amy herself? Tune in to this special bonus episode where she shares her experience, insights, and the unforgettable moments from Tara’s FKT journey on the Appalachian Trail.

And in case you missed it, check out Tara's interview on the podcast from last week!

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Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations