In this episode of The Masterplan – A Journey to Marathon des Sables, Dave Hill sits down with James Frost, founder of Flaming Phoenix, to dive deep into one of the most critical aspects of the race: nutrition for the Sahara. The Marathon des Sables is a multi-stage self-sufficient ultra across the Sahara Desert where every calorie matters. Choosing the right fuel can make the difference between moving well through the dunes or completely blowing up halfway through a stage. James explains how Phoenix Bars were designed specifically for extreme endurance environments, including the desert, and why calorie density, heat stability, and ease of eating mid-stage are so important when racing in temperatures that can exceed 40°C. We cover: • How to plan your daily calorie intake for MDS • The balance between carbs, fat and protein in multi-day ultras • Why calorie density per gram is critical when you’re carrying all your food • How to avoid gut issues in extreme heat • Fuelling strategies for long stages and the 80–90km day • Real-world lessons from athletes who have already used Phoenix Bars at MDS • Common nutrition mistakes first-time competitors make If you’re preparing for Marathon des Sables or any self-supported multi-day ultra, this episode is packed with practical advice you can apply directly to your race plan. ⸻

Resources Mentioned Flaming Phoenix Website

https://www.flaming-phoenix.co.uk Phoenix Bars MDS

Nutrition Guide https://flaming-phoenix.co.uk/pages/marathon-des-sables-nutrition