Marathon nutrition

Triathlon Forum
1

Hi,

I have a marathon coming up in January (my first actually) and was wondering if any of you could give me some advice as far as nutrition goes. I’ve been trying to experiment with nutrition during my weekly long runs but am unsure about the frequency of taking in fluids/gels. I’ve had good luck with the Powerbar Power Gel, although I like the HammerGel better, but that can’t be had in Germany. The race will be held on a 6k loop, run 7 times, so that should make it easy. Anyway, training has been going well, trying to go just below 3 hours, that should put me at about 25 minutes per loop. How many gels are really necessary for the whole race? Thanks for the input, Jan

3

About 145-150 lbs at 5’9"! I know, I know, I’m a skinny guy, lol

4

Jan-

Experiment. I am the same height and about the same weight as you, and I’ve found that 1 Powergel every 1/2 hour keeps me going.

If you feel yourself getting light-headed or just slowing down for no particular reason, then it is time for a gel. The trick is not getting to that point in the first place. Make note of occurences like this and figure out when you need to take a gel before you go out for your next long run.

-Regards

5

I’m about the same height/weight and run about the same time, here’s my thoughts:

  1. Don’t go crazy overboard with eating during a 3hr race. I see people carrying all kinds of crap with them on marathon runs that, IMO, is not needed.

  2. Eat a solid food breakfast 3-4 hrs before start time (I prefer toast w/ PBJ and bananas - eat whatever you’re used to (w/in reason)). Strong coffee & a good dump and you’re done w/ solid food (no bars during the race).

  3. Sip some gatorade/extran/sports drink the rest of the morning.

  4. Eat a gel 5-10 mins b/f race start w/ water.

  5. Drink water and gatorade/extran/sports drink at every aid station. I do water only about every 3rd one.

  6. Eat another gel at mile 14, and have another one available for mile 18-22 if needed (I’ve substituted 1/2 a banana in the past and that seem’s to work for me.)

  7. Flat coke is great later in the race if it’s available - for me only after mile 18, and only if it’s going to be available the rest of the way.