Hydration and nutrition on the run....
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RV posted 2 years ago.
For training I will take a hydration and nutrition when running for more than an hour. That typically would be carrying a fuelbelt and gels. For a race will just use the aid stations.
RV
It takes a long time to get good. - Scott Molina
Slow is smooth; smooth is fast. - Rich Strauss
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Anton posted 2 years ago.
Usually take water and snacks on anything over an hour. A feeding schedule really varies from race to race.
For your half,you may want to have a gel about 15 minutes before the start. This helps keep energy levels up....and of course another one about an hour or so in.
Really ...there is no formula, as we are all different, so with experience you become better adept at knowing what to do.
"What would life be if we had no courage to attempt anything?" - Vincent Van Gogh
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Red5 posted 2 years ago.
During training, it's both distance dependent and temerature dependent. I live in Arizona, so heat management is a big deal. If the temps are above 100, even for a short 55 min run I'll take a fuel belt with 2 6oz bottles of Gatorade Endurance. Any longer and I take the 4 bottle belt, 3 Endurance and one Gu to use with it. This allows me to not only stary hydrated but practice my race nutrition. It's good to acclimate your body to taking in stuff while running.
For races, I just use the aid stations. No need to bring anything with you as it's all out there on the course.
_______
Bryan
Of course it's 'effing hard, it's IRONMAN!
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RV posted 2 years ago.
Also, if taking gels, I will then take sports drink in two bottles on the fuel belt and water in the other two. I will use the water when taking a gel, and the sports drink at the other times.
RV
It takes a long time to get good. - Scott Molina
Slow is smooth; smooth is fast. - Rich Strauss
.jpg "MichelleG's picture")
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MichelleG posted 2 years ago.
Thanks so much! That helps allot! I have just done one run over an hour, but just a few minutes over. I did carry a water bottle with me.
Also, I am very very slow. I am trying to keep my heart rate in the aerobic stage, sometimes it gets up there and I have to slow down. How do you get faster without increasing your HR?
Any really good books about this, or should I try to find a coach?
Thanks again!
~Shell~
"What doesn't kill you, hurts like HELL... but doesn't kill you"! - some commercial
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Jstyle posted 2 years ago.
The Triathlete Bible by Joe Friel is one of the best. The only way that I know of to go faster with out increasing your heart rate is to just train more. Do a little bit of interval work and that might help you some. Sorry I wish I had a better fix believe me :)
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beads1985 posted 2 years ago.
Welcome Michelle,
I am doing a 1/2 marathon in NYC this Sunday.
Every plan is definitely based on the individual.
Your body can have about a 2000 calorie glycogen store if you fuel before the race the night before and the morning of.
I use about 1000 calories an hour when I run at 1/2 marathon race pace. This is where I will finish between 1:45 and 1:55.
Here is what I do.
The night before;
I have a small salad, I have some barilla plus pasta w/marinara and a piece of grilled skinless chicken.
I drink endurance gatorade.
The morning of the race;
I have breakfast about 3 hours before race time.
Whole wheat bagel with some peanut butter,
and I wash it down with some gatorade endurance.
I have a gel(as Anton said too) about 15 minutes before the race.
I also take with 2 Thermolyte capsules.
(electrolyte supplement)
At each aid station I will take a sip of gatorade and some water.
Around 1 hour I take 2 more thermolyte tabs, and 1 gel.
(When I get to an aid at around an hour)
I continue to take sips of gatorade and water until I finish.
This works for me.
Hopefully It helps.
Good Luck!!
Nothing to it, but to do it
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beads1985 posted 2 years ago.
Part 2
Your Heart Rate will get lower as you train more.
As you train more you will get more efficient too and you will probably get faster.
Joe Friel has several books on training.
He just came out with a new book
Total Heart Rate Training: Customize and Maximize Your Workout Using a Heart Rate Monitor.
http://www.amazon.com/gp/product/1569755620/sr=1-4/qid=1156350623/ref=sr_1_4/002-9448105-4496844?ie=UTF8&s=books
Nothing to it, but to do it
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MichelleG posted 2 years ago.
Scott - thank you so so much!! That helps allot!!! Checking out the book....
keep the thoughts and tips coming.... I know you all are more fit and experienced then I am and I appreciate it so much!!!
~Shell~
"What doesn't kill you, hurts like HELL... but doesn't kill you"! - some commercial
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Pete L. posted 2 years ago.
amazon is saying preorder. anyone know when the book is coming out?
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MichelleG posted 2 years ago.
I think it is 9/28.... saw it somewhere on the site
~Shell~
"What doesn't kill you, hurts like HELL... but doesn't kill you"! - some commercial
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beads1985 posted 2 years ago.
Glad I could help.
This site has lots of info.
Look around and you'll will find most of what you need.
When you don't just post and somebody will help out.
I saw the book was not out yet after I checked it out :D
Nothing to it, but to do it
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Pete L. posted 2 years ago.
I would like to get the book though. I just ordered a book on training with power. I hope I can apply that and get fast fast fast!
When you run, at what distance do you take nutrition, hydration, gels, etc? I am running a 1/2 marathon and am really a beginner in all this. I did one sprint last year, but haven't done any other tri's due to family stuff... hopefully I can get back into it, and would ultimately love to do a full Ironman.
So any tips would be great for my run training. Thanks trifuelers!!!
~Shell~
"What doesn't kill you, hurts like HELL... but doesn't kill you"! - some commercial