As training experience, adaptation and knowledge has increased, so too has my ability to manage my nutrition on long run days. Generally, I'm fine with sub-3 hours runs and can run them pretty hard. The trick comes with the 4 hour plus endeavors, or more than 30k.
For some background on my previous post "The Power of Puking", I had some unanswered questions at the time. Some of those questions have now been answered, and some remain a mystery, although I'm in a better position to address the areas.
|The Holy Grail?!|
2. What calorie/sugar intake is going to work into the 4 hour + range for runs. That seems to be the "trigger" point, regardless of distance.
- Increase Salt/Electrolytes Once Dehydration Starts. From what I've read, this can be a disaster. Basically, you end up taking in too many electrolytes, panic with the salt pills, and create a gastric time bomb. There's a whole string of consequences that occur in this scenario, and I've experienced this first hand at Squamish 50 last year. There's an awesome YouTube video by Ginger Runner that discusses this with Alicia Shay. The more sound advice is to keep a stable and steady amount of electrolytes in the system, without going under or over the desired requirement based on your body type. This is easier said than done, especially when you're 30 or 40 k into a long run and aren't thinking straight. This is where fueling formulas like Tailwind and Infinit have an edge on the whole juggling of gels, pills, fluid and carbs. I'm hoping the one stop bottle of nutrition is gonna be my magic bullet.
|Are these days behind me? Juggling Fuel.|