Now that I've convinced myself that my legs are not going to fall off before mile 20 of the marathon, my next concerns concerned how I was going to replenish calories from on-course nutrition and how many calories I should carry with me.
I've worked with a nutritionist and thankfully haven't experienced any sensitivity to what kind of food I shove in my mouth during exercise, but to have a good rest-of-marathon day, I'd like to aim for 60 grams of carbs per hour after the first hour. That was a little tricky to put into a chart, so I made one that assums a constant rate of carbs per hour, and if I can finish around -240 calories, that will meet my goal
I plan to start with 20 oz of liquid and 3 Gu's in my fuel belt, which gives me 460 calories. I expect to have one Gu before I start, since it will have been longer since breakfast than it usually is when I'm just doing a training run. By refilling my bottle with 1 cup of Gatorade at each opportunity and adding 2 more Gu's on the course, I should be totally good for my calorie goals.
Try out the plot yourself, and see what works for you!
I do love making nice spreadsheets, and imagine a version that lets you see what would happen if they run out of gu before you get to the second stop, or where you could choose to take 2 cups of Gatorade at each opportunity, but time is finite, so there probably won't be a version 2 of this thing.
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