Mallow Triathlon Club athlete Paul Twomey delivered a standout performance to win the Lakes Traverse 100km, crossing the line in an impressive 11 hours 42 minutes.
The race begins in St Bees on the west coast and travels right across the Lake District to Shap, following large sections of Alfred Wainwright’s famous Coast to Coast route. Over the course of 100 kilometres, runners take on over 3,000 metres of climbing across some of the UK’s most rugged terrain, passing through areas like Ennerdale, Borrowdale, Grasmere and Patterdale, before the final push past Haweswater.
It’s a course that demands respect. Long climbs, technical descents, constant changes underfoot—and the added challenge of managing your effort across a full day and night in the hills.
Paul’s run on the day was a strong one from start to finish. Moving well across the course, he stayed controlled throughout and finished first overall, covering just under 100km with over 3,200 metres of elevation gain and burning through more than 7,000 calories along the way.
When we asked him about how he approached the race, his answer was simple—keep things steady.
“I didn’t want any big highs or crashes. The goal was just to keep the energy coming in steadily from early on and not fall behind.”
That approach carried through into his nutrition. Over the full race, Paul averaged around 95g of carbohydrates per hour, taking in just over 1000g in total. It’s a level that takes practice, but one that allows you to maintain pace deep into an event like this.
To manage it, he relied heavily on Precision Fuel & Hydration, using a mix of their high-carb gels and bars—something he’s tested in training and trusts when the effort stretches into double-digit hours.
Hydration was just as consistent, using Precision Fuel & Hydration electrolytes (around 500mg) to stay on top of fluid balance throughout the race.
“Once I stay on top of fluids and keep the carbs going in, everything just feels more manageable.”
Caffeine was used a bit more strategically. Rather than going early, Paul held off until a few hours in, then introduced smaller doses over time to stay focused as fatigue began to build.
The preparation beforehand was kept straightforward. The day before focused on easy carbohydrates—rice, bread, bananas—along with fluids and electrolytes. On race morning, it was coffee, white toast with honey, and sipping electrolytes before the start.
Nothing complicated—just a routine that’s been practiced and trusted.
The Lakes Traverse is known for its tough, self-sufficient nature and is widely regarded as one of the most demanding ultra-distance trail races in the UK. It runs alongside the longer Northern Traverse, which follows the full coast-to-coast route across northern England.
It’s not a race you can bluff your way through. It rewards consistency, patience, and getting the basics right—and that’s exactly what Paul did.
A brilliant performance, and a very well-deserved win.