Create a Plan for Fueling During Long Runs
Knowing your hourly calorie targets can help you maintain high energy during exercise. A sports nutritionist can help you estimate your energy needs per hour. You should try to replace at least 1/3 or more of the calories burned during the ultra-distance event. A good target is about 240 to 360 calories, or 60 to 90 grams, of carbohydrate per hour.For example, during an extended four-hour run, you could stay well fueled by consuming 1 quart of sports drink (200 calories per 50 grams of carbs) plus three fig cookies (165 calories per 33 grams of carbs) per hour. Another good option would be a Clif Bar (240 calories and 45 grams of carbs) plus a gel (100 calories plus 25 grams of carbs) and water. The goals are to maintain normal blood glucose. If you feel dizzy or lightheaded, you're failing to consume enough calories.
More: 7 Ways to Fuel Your Race Performance
Practice Your Event-Day Fueling
An essential part of your training is to train your intestinal tract so you can minimize undesired pit stops. During long training sessions, determine which food and fluids you prefer to eat during exercise. That is, you need to know which settles better: Gatorade or Powerade? Energy bars or gels? Liquids or solids? By developing a list of several tried-and-true foods, you need not worry about making the wrong food choice on race day.Also think about taste-bud burn-out. How many gels per hour can you endure in a triathlon? When training, how many days in a row will you enjoy oatmeal for breakfast? Will you get sugared-out on sports drinks during the marathon? Plan to have a variety of options available.
More: How to Adjust Your Nutrition on Race Day
