From DNF to Dominance: How Tara Dower Fuels FKTs & Ultramarathons

In Episode 112 of The Eat for Endurance Podcast, I chat with the one and only Tara Dower, aka Candy Mama. Tara is a seasoned thru-hiker and ultrarunner, with a number of wins, podium finishes, and Fastest Known Times (FKTs) under her belt.

Most notably, Tara set the overall FKT of the Appalachian Trail (AT) this past September, completing the 2,190-mile distance in just over 40 days and 18 hours and beating the previous speed record by 13 hours! She also recently won a golden ticket to the Western States 100 with a second-place finish at the Black Canyon 100K.

In this episode, I sit down with Tara to explore how her fueling has evolved throughout her life, and especially in the last few years, to support her many athletic accomplishments. Tara shares:

How her nutrition changes in different settings
The essential role her crew played while on the AT
How dialing in her fueling plan has elevated her performance to new heights

Key Takeaways From This Episode

The Evolution of Tara Dower's Nutrition

Tara’s nutrition has changed dramatically over the years. As a kid, she describes herself as a "picky eater" who disliked meat. With time, she grew more adventurous with her diet, but never thought about food as supporting her performance as an athlete.

As a thru-hiker, Tara was limited by what she could afford as well as what was available in remote areas. She snacked on things like Gushers, Cheez-Its, Airheads, and ramen, with her favorite "trail magic" involving fresh foods.

One of her biggest wake-up calls came during the Mountains-to-Sea Trail attempt when she suffered from iron deficiency. That experience pushed her to refine her fueling strategy and ensure she didn't fall into such a nutritional deficit again.

Working with a sports dietitian prior to the Black Canyon 100k helped her fine-tune her fueling plan for ultramarathons. She used to throw up at least once during races, struggling to keep calories down.

Now, she trains with the exact nutrition she plans to use on race day, ensuring her gut can handle it. This helped her PR by nearly an hour at Black Canyon and feel strong all the way to the finish.

Fueling for an FKT vs. Ultramarathon

For an FKT, Tara relies heavily on whole foods, protein shakes, and carefully planned crew-supported meals. She prefers "real food" during these longer, slower efforts because her body can process it well and feels good on this type of fuel. She tried many different sports products on the AT, but experienced GI upset.

By contrast, her ultramarathon strategy revolves around liquid calories and gels. At Black Canyon 100K, she used SIS Beta Fuel for awhile and then switched to gels and water. This approach allowed her to stay on top of her fueling, as she often gets distracted early in races. Having a well-structured plan for aid stations also made a huge difference in her race execution.

Recovery Strategies for Back-to-Back Events

After pushing her body to extreme limits, Tara prioritizes replenishment with high-calorie, satisfying foods including ice cream. She listens to her body and doesn’t restrict cravings post-race, ensuring she fully recovers before diving back into training.

The difference between her recovery after the Appalachian Trail FKT (where she felt strong and healthy) and the Mountains-to-Sea Trail (where she finished depleted) highlights how crucial proper fueling is for longevity in the sport.

Managing Anxiety: Tara’s Mental Strategies

Tara has been open about her chronic struggles with anxiety, which at times has impacted her athletic pursuits. In 2017, a panic attack cut short her first attempt at thru-hiking the Appalachian Trail. She has since developed strategies to manage it, including therapy, grounding techniques, and building a strong support system.

One technique that she shares is holding gravel from the trail in her hand to bring herself back to the present moment. She also reminds herself that anxiety is temporary, knowing that in a few minutes or hours, the situation will feel different.

Having a supportive community has also played a huge role in helping Tara manage her anxiety. She emphasizes the importance of leaning on others, whether it’s family, friends, or her crew during FKTs.

Lastly, she emphasizes the role of nature in her life and how much solace it brings. As she recently stated in a social media post, "Surround yourself with nature. It has been a source of strength for me."

Tune in to Hear Tara Dower's Full Story

I loved getting to know Tara in this episode and listening to her share how powerful proper fueling can be. Whether you're an ultrarunner, thru-hiker, or another type of endurance enthusiast, I hope this conversation inspires you in your own outdoor adventures.

🎧 Tune in now to hear Tara’s full story and learn how she’s gearing up for Western States!

Links and Resources:

Follow Tara on Instagram and check out her new podcast, DNF Diaries
Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime)
Check out my free nutrition downloads
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Support the podcast with my Skratch affiliate code EATFORENDURANCE20
Join my Patreon community
Get in touch at claire@eatforendurance.com

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

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