Mastering Ultra Checkpoints

Ultra checkpoints can make or break your race, not because of what’s available, but how you use them. Time lost standing still, poor food choices, or leaving under fuelled can quickly turn into bigger issues down the trail. The goal isn’t to avoid checkpoints, it's to use them efficiently to support performance, not slow it down.

Here’s how to get in, get what you need, and get moving again.

Stay Quick: The “In-and-Out” Mentality
Prioritise Carbs First
Use Checkpoints to Stay Ahead
Smart Checkpoint Moves
Anna McKenna’s Top Checkpoint Essentials

Stay Quick: The “In-and-Out” Mentality

Checkpoints are a planned pause, a chance to reset mentally and refuel. Think ahead 1-3km out, know what you need so you’re not deciding on the spot. Once you’re in, keep it simple: refill, grab fuel, and move on. The longer you stay, the harder it is to restart.

Use support efficiently. Be clear with volunteers “Electrolyte in bottles,” “2 gels” and if you have a crew get them to refill while you eat and reset. Before leaving, do a quick check, clear wrappers to track intake, lighten your load, and free up pocket space. The goal isn’t to rush, it’s to be efficient and back moving quickly.

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Long stops don’t just cost time, they disrupt rhythm. Heart rate drops, muscles cool, and getting moving again feels harder. Planning ahead reduces decision fatigue and helps keep fuelling consistent, which is key for both physical and cognitive performance. While efficiency matters, don’t rush out without setting yourself up for the next section, consider the conditions ahead. Is it hot or cold? Do you need ice, or an extra layer before you go?

Prioritise Carbs First

Checkpoints offer lots of choices, but more options aren’t always better. Deep into an ultra, your body primarily needs carbs, the fuel that powers both muscles and mind. Focus on easy-to-digest options like carb/electrolyte drinks, gels, lollies, or bananas. Liquid carbs are great if your appetite is low, and small, frequent intake works better than big portions.

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Carbohydrates maintain blood glucose and delay central fatigue, supporting both physical output and cognitive function. When carb intake drops, the brain perceives effort as harder, decision-making slows, and risk of bonking rises. Frequent, easily absorbed carbs keep energy steady, sustain mental clarity, and prevent performance dips.

While your bottles are being refilled, use that time wisely by eating something, having a gel, or even changing your shirt, it can make all the difference with how you feel.

Use Checkpoints to Stay Ahead

Checkpoints aren’t for fixing big problems, they’re for preventing them. Arriving low on energy, dehydrated, or feeling nauseous usually means something went off before the stop. Use the checkpoint to top up fluids, stay ahead on carbs, and make small adjustments like switching to liquids or adding sodium. Think of each stop as a performance checkpoint, not a recovery station.

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Early and consistent intake at checkpoints helps maintain blood glucose, electrolyte balance, and hydration, critical for both muscle function and mental clarity. Waiting until you’re depleted increases fatigue, slows reaction time, and raises the risk of bonking. Treat each stop as a proactive fuel and mental reset: quickly check energy, hydration, pain, and morale, set a micro-goal like reaching the next checkpoint fully fuelled, and take a moment for deep breaths, stretches, or positive self-talk to stay sharp and energised.

Smart Checkpoint Moves

Many runners find it helpful to pack a dedicated checkpoint bag with separate compartments for gels, bars, and electrolytes, along with pre-measured bottles or tabs. Including a small trash bag for wrappers helps avoid clutter.

Start preparing before you arrive, pull your bottles out about 500m before the checkpoint and take the lids off your flasks so you’re ready to refill straight away. Know exactly what you want in each bottle, or make sure your crew does (water, electrolytes, or coke), to avoid hesitation.

Understanding the distance between checkpoints helps you plan how much fluid and fuel to carry for each section. If the next stretch is heading into the night, have your headlamp ready and easy to access. Setting a reminder on your watch (e.g. every 20 minutes) can also help keep fuelling on track, especially when it’s easy to lose focus and unintentionally under fuel.

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Labelling items with sticky notes or coloured tape keeps things easy to find and access quickly, reducing decision fatigue. Pre-planning bottle contents and structuring intake around checkpoint timing supports consistent carbohydrate and sodium delivery, helping maintain blood glucose, electrolyte balance, and cognitive clarity. External cues, like watch reminders, can further improve fuelling adherence and reduce the risk of performance dips late in the race.

Anna McKenna’s Top Checkpoint Essentials

Anna McKenna, Head of Community and Partnerships at Aid Station, is one of Australia’s top trail and ultra runners. She has ranked in the national top 10 for ultra events, won the Ultra‑Trail Australia 100 km (UTA100) in 2022, holds the women’s course record at the Margaret River Ultra Marathon, and became the first female to win the Surf Coast Century 100 km outright.

Anna’s Go‑To Checkpoint Foods:

Watermelon → quick hydration and natural sugars.
Coke → fast glucose and caffeine lift mid-race.
Hashbrowns → Salt + carbs to support electrolyte balance and energy.

Anna’s Checkpoint Hacks:

Know what you want in each bottle, or make sure your crew does (water, electrolytes, or coke), so there’s no hesitation when you arrive.
Know the distance between checkpoints so you can plan how much fluid and fuel to carry.
While your bottles are being refilled, use that time. Eat, take a gel, or make small changes like swapping a shirt.
If you’re heading into the night, have your headlamp ready and easy to access.
Set a reminder on your watch (e.g. every 20 minutes) to eat or drink, it’s easy to lose track and under fuel.
Be quick, but don’t rush out unprepared. Think about the next section. Hot or cold? Do you need ice or an extra layer?

Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition

Disclaimer:

The content in this blog is for general information only and is not a substitute for professional medical advice, diagnosis, or treatment. Always speak with your doctor or allied health team before changing your diet, exercise, or taking supplements, especially if you have a health condition or take medication. Please use this information as a guide only. Aid Station doesn't take responsibility for individual outcomes.