Happy Halloween!
On my way to work I pass about three different schools. Since I walked into work this morning (instead of cycling) I got a chance to see lots of kids in their costumes. Last year we didn't give away candy, but this year we are going back to it. It is kind of a pain with our apartment - we access our place by the front door, but live on the second and third floor of the house. The front door is a foyer that is about 5 feet wide where we keep our shoes, two bikes, our outerwear and the litterbox. So if we are going to give out candy, and we don't want to have to keep running up and down the stairs, you really have to just sit in that little foyer. I am hoping it will stay warm enough to sit on the front porch instead.
Since the half marathon I wanted to run filled up so quickly, I think I am going to try a 10 mile race in Ajax instead. I have never run a 10 mile race before so it will be a new experience and since it is my first time I am guaranteed a personal best time! I figured a 10 mile race is close enough to a half marathon that I won't feel like I wasted the training.
If you are looking for an endurance racing eating protocol, I saw this posted online the other day:
The issue isn't how many calories you burn, but how many you can digest and absorb. You will start the race with fuel stored in your muscles, liver, and bloodstream. You can't possibly replace the fuel as quickly as you use it (without an IV), but you start with a cushion of stored fuel. Below are my recommendations. More can be found in my book The Triathletes Guide to Run Training, available at www.Fitness-Concepts.com
Good luck, Ken
Race Day Breakfast
• Consume 10-12 calories per pound of bodyweight 4 to 5 hours prior to the start.
• Prioritize low glycemic index carbohydrates.
• Minimize fiber at this meal.
• Include about 1 gram of protein per 10 pounds of bodyweight.
• Choose foods that digest easily and do not cause gastric distress.
Pre-Race
• Eat regularly, but lightly, 100-200 calories per hour between breakfast and the race start. Emphasize low glycemic index foods with very little protein. Stay with liquid or very easily digestible foods.
• Drink a bottle of sports drink in the last hour before the race start.
• Drink a mixture that includes sodium between breakfast and the race. If you drink plain water, make sure to have a sodium source with it.
Bike
• Consume 2 calories per pound of bodyweight per hour throughout the bike segment.
• Carry all of the fuel you require, depending on aid stations only for water. It is fine to use fuel from the aid stations, but have enough with you that you don’t require fuel from any other source.
• Use solid food as little as possible throughout the race, especially during the last hour of the bike and during the run.
• Consume 1 ounce of water per 7 pounds of bodyweight per hour. Mixed drinks count as water.• Consume about 600 mg of sodium (1 gram of salt) per 150 pounds per hour on the bike and run. Getting too much salt is not a problem unless carried to excess. Remember to include sodium from all sources.
• Some athletes find that their minds wander, causing missed feedings. many are successful setting a watch to beep every 15 minutes as a reminder.
Run
• Consume at least 1.5 calories per pound of bodyweight per hour, using almost entirely carbohydrate.
• Use only plain water, not a sports drink, when consuming gels.
• Consume as much water as you can up to 1 ounce per hour per 7 pounds of bodyweight.
If you are really savvy you can put all of these great suggestions into a spreadsheet and do the calculations for your bodyweight. Then it is just a matter of figuring out which foods (and combinations of food) fit the bill and testing it out in training sessions.
Since the half marathon I wanted to run filled up so quickly, I think I am going to try a 10 mile race in Ajax instead. I have never run a 10 mile race before so it will be a new experience and since it is my first time I am guaranteed a personal best time! I figured a 10 mile race is close enough to a half marathon that I won't feel like I wasted the training.
If you are looking for an endurance racing eating protocol, I saw this posted online the other day:
The issue isn't how many calories you burn, but how many you can digest and absorb. You will start the race with fuel stored in your muscles, liver, and bloodstream. You can't possibly replace the fuel as quickly as you use it (without an IV), but you start with a cushion of stored fuel. Below are my recommendations. More can be found in my book The Triathletes Guide to Run Training, available at www.Fitness-Concepts.com
Good luck, Ken
Race Day Breakfast
• Consume 10-12 calories per pound of bodyweight 4 to 5 hours prior to the start.
• Prioritize low glycemic index carbohydrates.
• Minimize fiber at this meal.
• Include about 1 gram of protein per 10 pounds of bodyweight.
• Choose foods that digest easily and do not cause gastric distress.
Pre-Race
• Eat regularly, but lightly, 100-200 calories per hour between breakfast and the race start. Emphasize low glycemic index foods with very little protein. Stay with liquid or very easily digestible foods.
• Drink a bottle of sports drink in the last hour before the race start.
• Drink a mixture that includes sodium between breakfast and the race. If you drink plain water, make sure to have a sodium source with it.
Bike
• Consume 2 calories per pound of bodyweight per hour throughout the bike segment.
• Carry all of the fuel you require, depending on aid stations only for water. It is fine to use fuel from the aid stations, but have enough with you that you don’t require fuel from any other source.
• Use solid food as little as possible throughout the race, especially during the last hour of the bike and during the run.
• Consume 1 ounce of water per 7 pounds of bodyweight per hour. Mixed drinks count as water.• Consume about 600 mg of sodium (1 gram of salt) per 150 pounds per hour on the bike and run. Getting too much salt is not a problem unless carried to excess. Remember to include sodium from all sources.
• Some athletes find that their minds wander, causing missed feedings. many are successful setting a watch to beep every 15 minutes as a reminder.
Run
• Consume at least 1.5 calories per pound of bodyweight per hour, using almost entirely carbohydrate.
• Use only plain water, not a sports drink, when consuming gels.
• Consume as much water as you can up to 1 ounce per hour per 7 pounds of bodyweight.
If you are really savvy you can put all of these great suggestions into a spreadsheet and do the calculations for your bodyweight. Then it is just a matter of figuring out which foods (and combinations of food) fit the bill and testing it out in training sessions.
posted by sweetpea at 4:58 PM
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