Runners

[Dmart]

@Jcaz6996 From my experience you really need to train your gut. Gradually. Practice it in training, especially at race pace efforts and train to gut to tolerate carbs. As for the carb load I go around 6-8g carbs/kg bodyweight 48h out to 10g carbs/kg bodyweight 24 hours out. Then again, I train carb loads as well.

[goosehd]

@Jcaz6996 I know it’s easy to look at what you could have done, but looking at what you did do is impressive as hell. You ran for 2 hours at max hr…the only way you did that is with the training up to that point.

Sounds like you have just about everything figured out and the next race will go much better.

I’m impressed and wish you the best…

[dinobarnesberlin]

@Jcaz6996 3:16 ?? I mean come on!! even with the cramps, etc. that is really good man.
for most hobby joggers getting a sub 4 would be a dream!

[Jcaz6996]

@Dmart yeah mate honestly didn’t know what I experienced was a possible outcome, definitely wish I practiced it in the build up.
Doing Valencia marathon in December so definitely not going to make the same mistake

[Nik]

I've started making my own home-brew of carb/electrolyte drink since most of my runs are over 90 mins now I have to eat on every single run

[Jcaz6996]

@dinobarnesberlin cheers .. I wasn’t bothered what the time was going to be just that I made it too the end after what I experienced it was by far the most brutal thing I’ve put myself through..

If I just ran and blew up because lack of fitness I would of been disappointed , but I know I’m capable of a a sub 2:56 I’ll give it another go in December Valencia Marathon

[Jcaz6996]

@Nik a mate of mine did that last year in a marathon build and run with a pack , but now has gone back to gels..

Nik how serious do you do a carb load ? Is that something you practiced beforehand?

[Dmart]

@Jcaz6996 Valencia is a fast course! Enjoy it

[Dmart]

@Nik intensity wise you spend the majority in the now called zone 2 I assume, or top end of zone 2? But yeah for 90‘+ I always fuel even when intensity is lower. How does your mix look like? Maltodextrin mainly? Do you never have solid fuel on your long runs ?

[Nik]

@Jcaz6996 @Dmart i have gotten through 7.5kg of homemade carb/electrolytes that I usually have as around 75 grams of carbs and 500mg sodium per 500ml of water.

My mix is equal parts maltodextrin, dextrose, and fructose with the electrolyte mix added. Blend it up and it dissolves better. Tastes sweet and salty like naked tailwind and costs 1/4 of the price.

For lower intensity stuff that does everything for me. When I do higher intensity stuff I step it up to 100 grams or more per hour, either by increasing the concentration of the mix or adding gels. I don’t eat any solid food running. I prefer it all as just the drink, then I don’t have to fuss with gels. My watch buzzes every mile so I drink then.

I did some weight tests to see how much water I lose running and it is a lot so I can basically drink as much as I want and know I’ll still be in a water deficit. In terms of carb loading outside training I don’t really do that, I know it works well for a lot of people but I think I have a carb heavy diet anyway so I just go with that. It’s interesting how different we all see when it comes to all this stuff. I have a pretty resilient gut and can eat and drink a lot without discomfort or barfing, which I think is actually the single major thing that has meant I do ok at ultras.