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:
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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