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By no means do I profess to be an expert athlete. I enjoy triathlon and running
immensely. As I continue to train and race in endurance events I am able to draw from past
races as examples of what worked well and where things went wrong. Of course, the most
important predictor of successfully finishing an endurance event (while still smiling) is
adequate training. A couple of 10 mile runs will never help you cross the finish line of a
marathon. And putting your bike back into the garage after only a 30-mile ride will never
get you across the finish line of a 70.3 (Half Ironman). Following, and sticking to, a proper
training plan is priority number one. But that is not the point of this article.
Training is important, but what I have come to recognize from my own race experience,
is that a proper nutrition plan, while racing, is priority number two. With triathlon season
behind me and another marathon on the horizon I am left to contemplate how I will be able
to improve my game plan and that is by “fueling on the run.”
I was inspired to share my experiences after reading the article “The Fueling of the Long-
Distance Runner” in the Fall 2008 New York Runner Magazine. I am not a registered
dietician or nutritionist, but the author of the article is. I am going to draw from her
expertise and my race mistakes/successes to build my case for the importance of having a
nutrition plan in place while you train and race.
Why is a nutrition plan important in the first place? The article states that on average, a
runner, during one hour of pounding the pavement, will expend: 600-800 calories, 100-150
grams of carbohydrates, over 1,000 mg of sodium and about 1-1.5 liters of sweat. What I
have learned (the hard way) is how to replenish what I lose during an event so I can make
it across the finish line in one piece. During my first marathon, I hit the dreaded “wall” at
mile 17. My race and recovery period could have had a different ending if I had stuck with
my nutrition plan throughout the race. I was able to learn from that experience and
successfully “fueled” my way through my first 70.3. I never “bonked” and my recovery
period was fast. Sticking to my nutrition plan I felt, performed and recovered better and am
feeling that I will be better prepared to race my next marathon.
Everyone’s nutrition plan will look different. Just like running shoes, there are many
different options out there. Many are good options but you have to try them out to see
what works best for you. There are some basics that are true for every nutrition plan,
though. Generally, I have learned that proper training and race nutrition are broken down
into three components: before the race, during the race and right after the race.
All athletes need to optimally fuel their bodies on a daily basis to maintain a strenuous
training regime as well as to compete at high levels. Fueling should include high amounts of
fluids (namely water) everyday. There are many factors that influence how much water is
needed including, the environment, illnesses or health conditions, etc... The popular
recommendation is the “8x8” rule or eight ounces of water eight times a day.
The New York Runner Magazine article suggests 2.5 liters of water daily for female
athletes and at least 3.5 liters for male athletes. Anyway you slice it, your body needs
water. Let’s face it, water accounts for about 60% of our body weight and if an average
runner loses about 1 to 1.5 liters of sweat for every hour run, it needs to be replaced.
Drinking an adequate amount of water everyday will help you become better attuned to
how hydrated you are before training or racing. I have found that I race better when I pay
closer attention to how much water I’m taking in the days before a big event.
Water is great for your body everyday. When it comes to high intensity training or race
day, leave the water behind. Fueling needs become different during these times. If an
average person is losing over 1,000 mg of sodium every hour run, not only will you need to
replace the fluid you are losing, but also sodium. This is where your performance drinks
come in handy (i.e., Accelerade, Gatorade, etc…). Whatever your drink of choice, make
sure that it contains at least 200 mg of sodium per eight ounce serving. Performance
drinks not your thing? The article I read states that another way to replace your sodium is
to run with two restaurant sized salt packets. The moral of the story is if you fail to replace
the sodium you are losing you can encounter muscle cramps.
So you are prepared to replace the fluids and sodium you are losing along the way. What
about the calories you are burning? If you have ever hit the “wall” you will know what I am
describing. You are feeling good until your body slips into extreme fatigue. You are feeling
weak and maybe even dizzy. You don’t know how you are putting one leg in front of
another. Welcome to my first marathon at mile 17.
I hit the “wall.” But why does this happen? Your body produces energy in two ways:
metabolizing fat and breaking down of glycogen into glucose. An athlete’s primary fuel
source is carbohydrates in the form of blood glucose (via breakdown of glycogen) and fats.
The body only stores about 2,000 calories worth of glycogen in the muscles and liver. Once
those reserves are used up, that’s it. Game over. One way not to completely deplete your
natural reserves is to fuel-up or “Gu” early and steadily throughout a race. Again, there are
many good options out there but you need to find what will work best with your body. Gu,
Accelerade Gel, Powerbar Gel, etc, are easily digestible sources of nutrition that have a
combination of carbohydrates, protein and calories needed to ward off the total depletion of
your glycogen stores. So start early, maybe even 15 minutes before the race and keep “gu”
ing throughout the race.
Congratulations! You crossed the finish line. Think you are finished worrying about your
nutrition plan? Not quite yet. It’s time to do the post-race fueling. Why else do you see
food tents at the end of the races? Sure, you are probably hungry enough to eat a horse,
and rightfully so, but you need to replace what you lost. You need to restock your muscles’
glycogen stores to help aid your recovery. Ideally this should be done within the first 30
minutes after racing. Reach for carbohydrate and protein rich foods. Wash it down with a
recovery drink or at least an electrolyte replacing drink and bask in the glory of your
accomplishment.
I did it wrong at my first marathon, but thankfully I got it right at my first 70.3. I had a
nutrition plan outlined and I stuck to it. I also worked on my nutrition plan and found
something that aided me throughout my race. I had a good carbohydrate heavy breakfast
two hours before starting. I also started “gu”ing 15 minutes before my swim and then
every hour for the remainder of the race. I took advantage of both my water bottles
during the 56 mile ride (which were filled with an electrolyte replacing drink) and every
water station along the run. I felt strong for the entire race. I never felt the need to stop
and I finished the race with a smile on my face. To give you an idea of how great I felt, I
was already looking for my next 70.3.
-Trish Hanson
immensely. As I continue to train and race in endurance events I am able to draw from past
races as examples of what worked well and where things went wrong. Of course, the most
important predictor of successfully finishing an endurance event (while still smiling) is
adequate training. A couple of 10 mile runs will never help you cross the finish line of a
marathon. And putting your bike back into the garage after only a 30-mile ride will never
get you across the finish line of a 70.3 (Half Ironman). Following, and sticking to, a proper
training plan is priority number one. But that is not the point of this article.
Training is important, but what I have come to recognize from my own race experience,
is that a proper nutrition plan, while racing, is priority number two. With triathlon season
behind me and another marathon on the horizon I am left to contemplate how I will be able
to improve my game plan and that is by “fueling on the run.”
I was inspired to share my experiences after reading the article “The Fueling of the Long-
Distance Runner” in the Fall 2008 New York Runner Magazine. I am not a registered
dietician or nutritionist, but the author of the article is. I am going to draw from her
expertise and my race mistakes/successes to build my case for the importance of having a
nutrition plan in place while you train and race.
Why is a nutrition plan important in the first place? The article states that on average, a
runner, during one hour of pounding the pavement, will expend: 600-800 calories, 100-150
grams of carbohydrates, over 1,000 mg of sodium and about 1-1.5 liters of sweat. What I
have learned (the hard way) is how to replenish what I lose during an event so I can make
it across the finish line in one piece. During my first marathon, I hit the dreaded “wall” at
mile 17. My race and recovery period could have had a different ending if I had stuck with
my nutrition plan throughout the race. I was able to learn from that experience and
successfully “fueled” my way through my first 70.3. I never “bonked” and my recovery
period was fast. Sticking to my nutrition plan I felt, performed and recovered better and am
feeling that I will be better prepared to race my next marathon.
Everyone’s nutrition plan will look different. Just like running shoes, there are many
different options out there. Many are good options but you have to try them out to see
what works best for you. There are some basics that are true for every nutrition plan,
though. Generally, I have learned that proper training and race nutrition are broken down
into three components: before the race, during the race and right after the race.
All athletes need to optimally fuel their bodies on a daily basis to maintain a strenuous
training regime as well as to compete at high levels. Fueling should include high amounts of
fluids (namely water) everyday. There are many factors that influence how much water is
needed including, the environment, illnesses or health conditions, etc... The popular
recommendation is the “8x8” rule or eight ounces of water eight times a day.
The New York Runner Magazine article suggests 2.5 liters of water daily for female
athletes and at least 3.5 liters for male athletes. Anyway you slice it, your body needs
water. Let’s face it, water accounts for about 60% of our body weight and if an average
runner loses about 1 to 1.5 liters of sweat for every hour run, it needs to be replaced.
Drinking an adequate amount of water everyday will help you become better attuned to
how hydrated you are before training or racing. I have found that I race better when I pay
closer attention to how much water I’m taking in the days before a big event.
Water is great for your body everyday. When it comes to high intensity training or race
day, leave the water behind. Fueling needs become different during these times. If an
average person is losing over 1,000 mg of sodium every hour run, not only will you need to
replace the fluid you are losing, but also sodium. This is where your performance drinks
come in handy (i.e., Accelerade, Gatorade, etc…). Whatever your drink of choice, make
sure that it contains at least 200 mg of sodium per eight ounce serving. Performance
drinks not your thing? The article I read states that another way to replace your sodium is
to run with two restaurant sized salt packets. The moral of the story is if you fail to replace
the sodium you are losing you can encounter muscle cramps.
So you are prepared to replace the fluids and sodium you are losing along the way. What
about the calories you are burning? If you have ever hit the “wall” you will know what I am
describing. You are feeling good until your body slips into extreme fatigue. You are feeling
weak and maybe even dizzy. You don’t know how you are putting one leg in front of
another. Welcome to my first marathon at mile 17.
I hit the “wall.” But why does this happen? Your body produces energy in two ways:
metabolizing fat and breaking down of glycogen into glucose. An athlete’s primary fuel
source is carbohydrates in the form of blood glucose (via breakdown of glycogen) and fats.
The body only stores about 2,000 calories worth of glycogen in the muscles and liver. Once
those reserves are used up, that’s it. Game over. One way not to completely deplete your
natural reserves is to fuel-up or “Gu” early and steadily throughout a race. Again, there are
many good options out there but you need to find what will work best with your body. Gu,
Accelerade Gel, Powerbar Gel, etc, are easily digestible sources of nutrition that have a
combination of carbohydrates, protein and calories needed to ward off the total depletion of
your glycogen stores. So start early, maybe even 15 minutes before the race and keep “gu”
ing throughout the race.
Congratulations! You crossed the finish line. Think you are finished worrying about your
nutrition plan? Not quite yet. It’s time to do the post-race fueling. Why else do you see
food tents at the end of the races? Sure, you are probably hungry enough to eat a horse,
and rightfully so, but you need to replace what you lost. You need to restock your muscles’
glycogen stores to help aid your recovery. Ideally this should be done within the first 30
minutes after racing. Reach for carbohydrate and protein rich foods. Wash it down with a
recovery drink or at least an electrolyte replacing drink and bask in the glory of your
accomplishment.
I did it wrong at my first marathon, but thankfully I got it right at my first 70.3. I had a
nutrition plan outlined and I stuck to it. I also worked on my nutrition plan and found
something that aided me throughout my race. I had a good carbohydrate heavy breakfast
two hours before starting. I also started “gu”ing 15 minutes before my swim and then
every hour for the remainder of the race. I took advantage of both my water bottles
during the 56 mile ride (which were filled with an electrolyte replacing drink) and every
water station along the run. I felt strong for the entire race. I never felt the need to stop
and I finished the race with a smile on my face. To give you an idea of how great I felt, I
was already looking for my next 70.3.
-Trish Hanson
| Fueling Up During A Race -Trish Hanson |