FUEL DURING A MARATHON
Hey folks,
I have started my preparation for the Stockholm marathon next week and would like to hear of various peoples experiences regarding taking on gels, bars, drinks etc during a marathon. This will be my fifth marathon and my target time is around 3 hours 45mins, during my first three marathons i hit the wall big time. But during my last marathon i had somebody waiting at mile 17 with a pack containing banana, gel, bar & powerade, this made a big difference and my final mile was my quickest. I would like to give myself the best possible chance in Stockholm, so i would like to experiment a bit in advance.
So if anyone has any words of wisdom regarding what to take and at which stage in the marathon to take them or their experiences good or bad on this subject, then i would really appreciate your feedback.
I really like Power Gels. I pick them up at the local Evergreen health food shop. I try to take one per hour, so at the one hour, two hour, and three hour marks. They're small and easy to digest - it's pretty much a small, flavoured liquid sugar pack that can be eaten pretty quickly. Ok, that doesn't make it sound great, but give them a try. Here's a link:
http://www.powerbar.com/Products/PowerGel/
Don't forget the effects of dehydration as well. A 2% loss in body weight due to dehydration can cause at least a 7% reduction in endurance. Exercisers who drink fluid may go 33% longer than exercisers who don’t drink anything. On average, exercisers fatigue about 25% sooner when they don’t drink during exercise and become dehydrated.
Good luck in Stockholm!
Brian
The "next week" part of my origional message should not be there in case anybody is wondering, i started my training a good few weeks ago.
Thanks for the reply Brian, i will try the power gels during training.
Thanks for posting this... I'm also training for Stockholm but eh....looking for a 5 hour time, still if i'm going to be on my feet that long I need gel.
When i did Dublin last year i used High 5 gels, the guy at the expo told me I should take 3 per hour, I did and felt ok, didnt hit a wall, but with Brian suggesting 1 per hour im wondering what the story is?
Are power gels stronger than the High 5?
Peace
AL
I just looked at the nutritional information for Power Gels compared to the High5 gels. They look to be pretty close to the same - the Power Gels have slightly more in them, but there's not a big difference. I think it comes down to trial and error to find what works best for you. Taste is important too - see which flavours you like best. Experiment with them on your long runs.
Some people can't tolerate much food while running, and end up having to make bathroom stops along the way. Others can eat as much as they want with no problems at all. Three gels an hour seems like a lot - could it be he was trying to sell you as many as possible at the expo? :)
A runner would burn about 3250calories during a marathon.
The gel would have about 109kCal per 41g (at least for the one i use).
Always wondered how much/many to take as obviously a calory for calory rule would mean you need to run with a wheel barrow.!!
While they may make a difference for top runners, i think there are more comfort food/intake for slow leisure runners like myself (4h26 for Dublin Marathon 2007 - My first one). As mentionned in Brian 's first post, hydration may be the biggest element to factor in.
But everybody is different, and mind's game is king when the body is tired.
Hey guys,
Thanks for the feedback on the marathon fuel. I 'm into the last few weeks of my training and have been using powerbar gels on the long runs, taking one every 6 miles and everything seems to be coming along nicely :-)
Hey AL, how's your Stockholm training coming along?
Hi Foghorn, training is going well, got to 17 miles last sunday and aimng for 19 this weekend. I just bought a few of the lucozade sport carbo gels, i took one last sunday and it seemed to give a bit of a boost about 10 minutes later. So, i'll try a few more this Sunday.
My only concern about Stockholm now is the heat... i perspire enough in the winter and im not sure how i'll manage with the heat in Stockholm, but stations every 2 miles i should be ok!
What time are you planning for?
Peace
AL
Hey AL,
Just coming up to the tapering stage of my training programme.I was supposed to do a twenty miler on Saturday but could only manage 16 due to alot of travelling during the week and not taking on nearly enough carbs beforehand. I did 20 milers on both previous weekends so i should be okay, i will try it again this weekend coming and then concentrate on recovery. I will be aiming to get around in about 3.45 hopefully, anything under that would be nice. Im also worried about the heat, but hopefully the water stations and sprinklers will save us.
How you fixed yourself at this stage?
Hi Foghorn, well disaster struck for me... I knew it was too good to be true with my prep being just on target. 3 Sundays ago i stopped at mile 12 because I felt the ITB pulling on my knee, the following week my hip went nuts. Stopped me even walking!!!
Got treatment last week and today but have done NO running since. It's my hip flexor and Sartorious muscle which are extremely tight and causing alot of pinching below the hip bone where alot of wires cross over.
Long story short, I paid my flights and accomodation, race entry and Ive been off the beer for 2 months so i'm travelling regardless, if I can manage a few small runs to warm the muscles between now and then I will try the walk 1 min jog 6 min trick. If I cant do anything before I go, I will walk the distance!!!
You travelling solo? If you want to touch base email me jedi.training@gmail.com
Peace
Al
I ran Stockholm last June with a target time of about 4.40 but due to the heat ,31 Degrees, i ended up at 5.31! They will have showers about every mile which is brilliant. Hope you do your target time but either way, enjoy it. It's a beautiful city and the people are very friendly. Just save enough energy for the Vastabron Bridge second time round!! Best of luck!
Al, if you are too slow in Stockholm they take you off the course at halfway.If that happens you could always watch the finish in the old olympic stadium,your runners number gets you you free travel on the tube system.
Hey Jim, yep I saw that they have a couple of markers you need to pass by a certain time. But it's a state of mind...im gonna be watchin the finish alright, recording myself with the digicam as I cross the line, watch this space for a YouTube entry, think i'll do a before, during and after entry!
Free travel on the tube is a super idea, when i cant stand up to get off I can just keep on going around, boy the Luas could learn a thing or two eh?
Anybody else doing Stockholm? There are about 10 irish registered I think?
Peace
Al
Hey AL,
There are a group of six of us going over, we'll be wearing our ireland vests so you'll prob see us. That's a real pity about the injury, there's nothing more frustrating than being injured, i'm glad to hear that you still intend on doing it, you'll be able to take in the sights and enjoy the atmosphere.
Joined: 2008-04-01