The Three Peaks Race is one of the most iconic and demanding fell running challenges in the UK. Covering 39 km (24 miles) with 1,600m (5,200ft) of ascent, runners tackle the highest 3 summits in Yorkshire; Pen-y-Ghent, Whernside, and Ingleborough, in a real test of endurance, strength, and grit.

Proper nutrition and adequate hydration are key to success, ensuring you maintain energy levels, avoid cramps, and finish strong. Here’s how to fuel your Three Peaks Race with VOOM Nutrition products.

 

Pre-Race Preparation (24-48 hours before)

 

 

In the days leading up to the race, focus on carbohydrate-loading to maximise glycogen stores. Increase your intake of carbs, without increasing your overall calorie intake, and ideally minimise fats and fibre. Foods like pasta, rice and oats are perfect, while also incorporating VOOM POWR Plant Endurance Bars as snacks can offer an additional carb source, and the benefits of beetroot on aiding blood flow.

 

Hydration is equally important, start sipping VOOM Hydrate Smart to ensure your electrolyte levels are topped up and the body can more easily absorb the water you drink. This helps prevent dehydration and reduces the risk of muscle cramps on race day.

 

If you’re a caffeine user, consider tapering off 48 hours before the race. This will enhance the effectiveness of any caffeine you take on race day, making it a more powerful performance booster.

Race-Day Breakfast (2-3 Hours Before Start)

 

 

Your pre-race meal should be carb-rich and low in fat and fibre which provides energy and ensures its easy to digest. Porridge with honey and banana is a great choice, providing long-lasting energy. Complement this with a VOOM Pocket Rocket bar 15 to 30 minutes before you start for a further top up of carbohydrate and to boost blood sugar. If you use caffeine consider the Caffeine Kick to get you on the start line fully ready to go!

 

Hydration should continue through breakfast, so we recommend sipping on a 500ml serving of VOOM Hydrate Smart to maintain electrolyte and fluid balance. Make sure you have a bottle to hand in the car travelling to the event as its easy to get dehydrated with the air conditioning on in the car!

During the Race

 

Pen-y-Ghent (0-7 miles, ~1:10-1:30 hours in)

 

The first peak, Pen-y-Ghent, comes early in the race, and it’s tempting to start too fast. But patience is key—burning through glycogen too quickly here will leave you struggling later so back off slightly and keep your intensity under control.

 

 

Aim to fuel every 15-20 minutes  with a piece of a VOOM Pocket Rocket Electro Energy to provide a steady energy release. This will deliver 45g of carbs over the course of an hour, and the little and often approach will avoid the stomach upset that can come with taking on a larger dose of carbs in one go. Sip water regularly, and if the weather is warm, add VOOM Hydrate Smart to your bottle to keep electrolytes topped up.

Feeling sluggish on the climb? A VOOM Beta Blast can help reduce lactic acid build up and boost performance when you need it most.

Whernside (7-17 miles, ~2:00-3:30 hours in)

 

This is where the race really starts to bite, so during the prolonged runnable section between PYG and Ribblehead keep the energy stores topped up with Pocket Rockets. Whernside is the highest peak of the three, requiring sustained energy levels to tackle the ascent and maintain strength for the second half of the race.

 

 

Stick to the 'one piece every 15 minutes' rule with another VOOM Pocket Rocket Electro Energy. As your body works harder, electrolytes become even more crucial, and dehydration can significantly reduce performance, so continue sipping on VOOM Hydrate Smart to prevent dehydration and muscle cramps.

 

If you feel your energy dipping before the final climb, sub in pieces of VOOM Pocket Rocket Caffeine Kick can provide a mental and physical boost to keep you moving.

Ingleborough & The Final Push (17-23 miles, ~3:30-4:30 hours in)

 

With two peaks conquered, you might think the hardest part is over—but the final stretch is where fatigue sets in. The descent from Ingleborough is fast and technical, and keeping energy levels up is critical to avoid trips/falls, and to finish strongly.

 

 

Take a final VOOM Pocket Rocket before the last climb or, if you need an extra lift some more of the Caffeine Kick, for sustained power. Stay on top of hydration—one last dose of VOOM Hydrate Smart will help prevent dehydration as you push toward the finish.

For the final 30 minutes, consider a VOOM Beta Blast to give your body the last surge of energy needed for the home stretch. As a general rule, regardless of your expected finish time, one Pocket Rocket per hour should give you a good amount of energy whilst being manageable to consume and maintain stomach comfort.

Post-Race Recovery

The work doesn’t stop when you cross the finish line—proper recovery is essential to help your body bounce back.

Immediately after the race, grab a VOOM Recover Fudge to kickstart muscle repair with high-quality protein and carbohydrates. If you're feeling dehydrated you can also rehydrate with VOOM Hydrate Smart to replace lost fluids more quickly and to replenish electrolytes.

Within 2 hours, aim for a balanced meal containing protein and carbs to fully replenish glycogen stores and promote muscle recovery.

Final Thoughts

 

The Three Peaks Race is a serious test of endurance, but with the right fuelling strategy, you can maximise your performance and avoid the dreaded bonk.

By following this plan and incorporating VOOM Nutrition products, you’ll stay energised, hydrated, and ready to tackle every climb.

 

Good luck on race day—see you at the finish line! 🏔️🏃‍♂️💨