I’m running a marathon for the first time in a long time. I’m trying to figure out my water/carb intake for the race. My current plan is to consume 5 Roctane Energy Gels (which I’ve been training with): 1 at the start and then 4 at regular intervals. That’s a total of 125 grams of carbs. For water intake, I plan on consuming 10 of the typical on-course water cups over the course of the race: 2 at the start and then 8 at regular intervals. My guess is that each will provide about 4 oz for a total of 40 oz of water. I’m a 158 lb male with a typical sweat rate and am hoping to complete the race in slightly less than 4 hours. Thanks in advance for any helpful observations.
That seems a tad low imo, but we’re all different… I run around 2:50ish, and I use one bottle of Maurten 320 (80g) and three to four Honey Stinger Gold gels (27g x 3-4) for a total of 161-188g.
I’d use two bottles of Maurten if carrying it wasn’t an issue.
A 2:30ish friend of mine run on 7 gels and water. I’d tend to say to add a gel or two, or carry a hand bottle with sport drinks. I carry the Maurten in a plastic bottle that I throw away once it’s empty.
First of all, I think you’re over-thinking it. What has and hasn’t worked in training? What was your strategy and nutrition intake on your 20-22mi long runs? What if the cups on course aren’t as full as you expect or whatever? Do what you’re used to. My instinct is that based on your estimated finish time, I’d say that’s not enough calories unless you’re very well fat-adapted (I know that’s a loaded term around here). At ~9min/mi pace you’d need a gel every 5mi to meet the recommended “every 45min” from GU and you’d run out at 20mi and you will definitely need sugar/caffeine in the 4th hour of your marathon.
For my own strategy, I did something new for my last marathon, I took gels at decreasing intervals - 7mi, 13mi, 18mi, 22mi - with water and/or gatorade at the water stops every 2ish miles. I think the decreasing intervals helped physically, but I have no real evidence to support that. Although, I do believe it helped mentally to break up the second half of the race.
I’ve heard from a few nutritionist friends to never, EVER take a Gu before the race starts. Gu gives you a caffeine/sugar high and if you can’t keep up with supplying your body with that sugar/caffeine, you will crash. I took 2 Maurten gels in my last marathon, one at mile 10 and the other at mile 18 (although I’d suggest taking more, like your plan is right now). I also drank a cup of water at every aid station, although half of the time I spilled most of it. I will probably try to get 3 gels in during my next marathon.
I’m an older AG runner (mid-50’s) and work with a coach. He recommends, and I follow suit, to take a Gu every 3-4 miles. I do this when I train and during the race. I am a 3:20’ish marathoner. Hydration wise, I stick to the water at the aid stations. Good luck!
ditto. I’m similar in terms of age, wt and pace.
running at marathon pace for me a mixed fuel scenario, so I like 250-300 cal of CHO per hour. more and the gut stops and so do I, less and I bonk and have to run at aerobic/fat pace. I avoid the gatorade and stick with water so I can keep track.
E-gel every 45 minutes. Drink water at every aid station. Enough so that I’m getting 10-12oz between each hel to help with absorption.
Dab of salt every 2 miles.
Beer whenever I can find someone to hook me up on course.
Everyone is different.
Props to even having a plan to start with… a lot of people don’t.
I’m a less is more kind of guy with marathons. I cannot tolerate too many gels. Sounds about what I would look at. Something 30ish minutes before the start and gel every 45 to 60 minutes mixed with 4oz of water when close to taking a gel and sports drink when not taking a gel.
Also depends on race conditions. Heat and cold will make a difference in what your body needs.
My best is 2:39. I always just ate jelly beans along the route and drank supplied water. I’d guess I probably took in 200-300 calories of jelly beans and water at every availability.
I never hit the wall and with the exception of my last marathon where I went 1:20/1:23 I generally ran even or negative. My PR race was an 11 second positive split for instance.
It’s great to have a plan, but some flexibility is needed as race day and training days are not always the same.
I’m 190lbs and run 4:10. I like a gel every 25 minutes and 20-25oz of water per hour (heavy sweater and mouth breather).
If it’s a warmer race, I’ll backoff on the gels but add in salt tabs.
Use your training days to experiment with different strategies. Try upping your caloric intake and see what happens. That way you can establish an upper limit and know what it feels like to over fuel.