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Marathon Fueling Plan (June 2019)

This is an update to my post in April.  For the Coastal Delaware Marathon, I used Spring gels every 3 miles with a Clif Bloc chew as an alternate.  What I noticed recently is that these gels provide significantly less carbs than the Huma gels (17g vs. 21g) and less sodium (60mg vs 250mg).  This might explain some of issues that I saw in the race (bonking around mile 20 and cramping at mile 24). 

I am targeting 60g of carbs and 750mg of  electrolytes an hour.  To get there, I am now planning on using/executing the following: 

  • taking a gel, electrolyte capsule and BCAA capsule 15 minutes before start of run (to pre-load energy processing prior to the run)
  • taking a gel every 20 minutes 
  • rotating through carb boom!, huma, and spring gel every hour (one of each, and 1-2 will be caffine)
  • adding 1-2 salt capsules from gu every hour (140mg per capsule)
  • adding a BCAA capsule from gu every hour (will have to see if this helps in long runs)
I have started the 20 minute gel strategy but need to lock down on the capsules and the specific types of gels.  I have given up on the Maurten gels for now because of costs, lack of electrolytes, and nagging concern that they seem to upset my stomach just a touch.  The carb boom! gels have as much carbs per package, have more calories, and electrolytes.  They are my replacement for Maurten.


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