By Ruth Kilcawley Training is underway for the Connemarathon and as this years competitors clock up the miles on the roads here are some top tips to help you get your nutrition right for the day. ‘There is no doubt that getting hydration and nutrition strategies right for these endurance events will go a long way to achieving personal goals in the best times!’
1. Practice makes perfect: in the run up to race day, make sure you have decided what foods and fluid are best for you and practice this in training. Stomach discomfort and cramp can occur when using new products and to avoid this in the race make sure you have used the products available on the day, in your training. Race belts and stashed food and fluid along your practice route can mimic the food stations available on race day! 2. Come to the race well hydrated and carb loaded. While tapering your training sip fluids regularly and start to increase your intake of carbohydrate in the days before the event. Try to take more carbohydrate but avoid extra fat. This allows your muscles to store energy for the event ahead. a. Take extra portions of pasta, potatoes, bread and rice at meal times. b. Fit in some additional snacks in the days before e.g. Low fat biscuits such as fig rolls, scones with jam, low fat fruit yoghurts and fruit. c. The night before the event, have a large portion of pasta such as Buitoni, with 125g meat and tomato based sauce and also have a dessert such as fruit salad and yoghurt. Try to have a bowl of cereal or a banana sandwich on white bread for supper. PRACTICE this in your last big run before the event! 3. Race day starts early for the Ultra runners who will probably prefer to drink some isotonic sports drink and coffee pre-event. However the marathon and half marathon runners have time for a breakfast which should be based on easily absorbed carbs such as a. Porridge/cereal with low fat milk, fruit b. Pancakes with Syrup c. Toast with honey/jam d. Low fat/muesli breakfast bar & banana 4. Sipping an isotonic sports drinks in the hours leading up to the event is better than taking large volumes quickly which may lead to hypoglycaemia and going to the toilet more frequently. Look at the weather and know your sweat rate, use this info to decide how much you need to drink in the run up to and during the event. 5. Water will be available every 3-4 miles during the event. As a guide, Ultra and Marathon runners aiming for a good time would benefit from scheduled drinking strategies to match sweat losses, whereas marathon runners aiming for around 4 hrs and half marathon runners should obey their thirst and drink when they feel the need. 6. It is vital that easily absorbed carbohydrate is taken during the event, generally taken early and around 30mins before fatigue would set in. So for most this would be after 60-90 minutes running. Then take small amounts regularly. Many runners like to bring some special sports gels or normal jellies with them. Taking these when you reach the water stations allows for better absorption and planning. 7. Don’t worry if you haven’t brought any with you, The Conamarathon organizers have kindly provided a number of specialist energy products at Mile 22 (Mile 9 in half marathon) to help you get to the finish faster. a. Figrolls – Made with the high carb sports fruit; figs, Figrolls contain over 11g carbohydrate per biscuit. For salty sweaters 3 figrolls will also provide the same amount of sodium as 200ml of isotonic sports drinks. Taking 3 -6 Figrolls, chewing well and washing down with water will give runners the extra burst they require for going over the line. b. Jellies – A handful of jellies taken with water will also provide a boost over the last mile. But as these are quite small remember to get the benefit you need to take a good handful!!! Also they do not contain any sodium so consider having a tuc biscuit aswell if the day is hot and you are sweating. c. Funsize Mars – although containing sugar these also contain 30% fat, which doesn’t benefit performance during a race. The fat will also slow down digestion, keeping the food in the stomach longer. 8. Having enough food and fluid now to reach the finish, once over the line it is important to replenish the body’s energy stores, allowing the muscles to recover for the event. Recovery is most effective when started immediately. Oranges and bananas are very refreshing and will be provided at the finish line. Water is a great thirst quencher however research shows that athletes do not drink enough water to meet their needs. Continuing to take a drink or food with some sodium will help replace fluid lost throughout the race. 9. The recommended recovery foods should have a a lot of carbohydrate and little protein (4:1 ratio). A plate of Buitoni Pasta with cheese or meat in tomato sauce will provide this in the right quantities for the body to absorb! This will be kindly provided for runners in either Clifden or Oughterard after the race. 10. Finally just like training will achieve results, practicing these nutrition tips over the next two weeks will also ensure you are able to give the Connemarathon your best!! Good Luck! Ruth Kilcawley BSc. Human Nutrition. Dip. Dietetics Sport Dietitian MINDI SNIG
1. Practice makes perfect: in the run up to race day, make sure you have decided what foods and fluid are best for you and practice this in training. Stomach discomfort and cramp can occur when using new products and to avoid this in the race make sure you have used the products available on the day, in your training. Race belts and stashed food and fluid along your practice route can mimic the food stations available on race day! 2. Come to the race well hydrated and carb loaded. While tapering your training sip fluids regularly and start to increase your intake of carbohydrate in the days before the event. Try to take more carbohydrate but avoid extra fat. This allows your muscles to store energy for the event ahead. a. Take extra portions of pasta, potatoes, bread and rice at meal times. b. Fit in some additional snacks in the days before e.g. Low fat biscuits such as fig rolls, scones with jam, low fat fruit yoghurts and fruit. c. The night before the event, have a large portion of pasta such as Buitoni, with 125g meat and tomato based sauce and also have a dessert such as fruit salad and yoghurt. Try to have a bowl of cereal or a banana sandwich on white bread for supper. PRACTICE this in your last big run before the event! 3. Race day starts early for the Ultra runners who will probably prefer to drink some isotonic sports drink and coffee pre-event. However the marathon and half marathon runners have time for a breakfast which should be based on easily absorbed carbs such as a. Porridge/cereal with low fat milk, fruit b. Pancakes with Syrup c. Toast with honey/jam d. Low fat/muesli breakfast bar & banana 4. Sipping an isotonic sports drinks in the hours leading up to the event is better than taking large volumes quickly which may lead to hypoglycaemia and going to the toilet more frequently. Look at the weather and know your sweat rate, use this info to decide how much you need to drink in the run up to and during the event. 5. Water will be available every 3-4 miles during the event. As a guide, Ultra and Marathon runners aiming for a good time would benefit from scheduled drinking strategies to match sweat losses, whereas marathon runners aiming for around 4 hrs and half marathon runners should obey their thirst and drink when they feel the need. 6. It is vital that easily absorbed carbohydrate is taken during the event, generally taken early and around 30mins before fatigue would set in. So for most this would be after 60-90 minutes running. Then take small amounts regularly. Many runners like to bring some special sports gels or normal jellies with them. Taking these when you reach the water stations allows for better absorption and planning. 7. Don’t worry if you haven’t brought any with you, The Conamarathon organizers have kindly provided a number of specialist energy products at Mile 22 (Mile 9 in half marathon) to help you get to the finish faster. a. Figrolls – Made with the high carb sports fruit; figs, Figrolls contain over 11g carbohydrate per biscuit. For salty sweaters 3 figrolls will also provide the same amount of sodium as 200ml of isotonic sports drinks. Taking 3 -6 Figrolls, chewing well and washing down with water will give runners the extra burst they require for going over the line. b. Jellies – A handful of jellies taken with water will also provide a boost over the last mile. But as these are quite small remember to get the benefit you need to take a good handful!!! Also they do not contain any sodium so consider having a tuc biscuit aswell if the day is hot and you are sweating. c. Funsize Mars – although containing sugar these also contain 30% fat, which doesn’t benefit performance during a race. The fat will also slow down digestion, keeping the food in the stomach longer. 8. Having enough food and fluid now to reach the finish, once over the line it is important to replenish the body’s energy stores, allowing the muscles to recover for the event. Recovery is most effective when started immediately. Oranges and bananas are very refreshing and will be provided at the finish line. Water is a great thirst quencher however research shows that athletes do not drink enough water to meet their needs. Continuing to take a drink or food with some sodium will help replace fluid lost throughout the race. 9. The recommended recovery foods should have a a lot of carbohydrate and little protein (4:1 ratio). A plate of Buitoni Pasta with cheese or meat in tomato sauce will provide this in the right quantities for the body to absorb! This will be kindly provided for runners in either Clifden or Oughterard after the race. 10. Finally just like training will achieve results, practicing these nutrition tips over the next two weeks will also ensure you are able to give the Connemarathon your best!! Good Luck! Ruth Kilcawley BSc. Human Nutrition. Dip. Dietetics Sport Dietitian MINDI SNIG
