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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

Episode 1 – From Out of Shape to the Sahara

In this first episode of The Masterplan – A Journey to MDS, David Hill sits down with Chris Morley of Shure to unpack the full story behind the transformation.

Back in 2017, David couldn’t run a mile. Out of shape, stuck, and searching for change, he took one small step that would quietly reshape everything. Since then, he’s completed 42 half marathons, 14 marathons, and ultramarathons up to 100 miles — and is now preparing to take on the Marathon des Sables, a 250km race across the Sahara Desert.

In this episode, we cover:

• What life looked like before running

• The turning point that sparked change

• How consistency became identity

• Lessons from marathons and ultras

• The mindset shift that made extreme challenges possible

• And why the desert is next

This isn’t just about running. It’s about transformation, discipline, and building something from nothing.

If you’ve ever doubted what you’re capable of — this episode is for you.

🏜️ Subscribe and follow the journey to MDS.

Because every step is part of The Masterplan.

Tomorrow, the journey begins.

In 2017, I couldn’t run a mile.

Now, I’m preparing to take on the Marathon des Sables — 250 kilometres across the Sahara Desert.

The Masterplan – A Journey to MDS is the story of how that transformation happened… and what it really takes to build something extraordinary from an ordinary starting point.

Episode 1 drops tomorrow: From Out of Shape to the Sahara.

Subscribe now — and join me as we build The Masterplan, one step at a time.