Now that we've gone over how to fuel in the days leading up to a long training session or race, it's time to chat about how to fuel during the activity and after. If you missed the first part of our How to Fuel series, you can check it out here.
How you fuel during endurance activity can have a massive impact on your performance. Krista and Megan, Registered Dietitians and Elite Runners have shared some great tips and suggestions to help ensure your race-day fuel plan is on point.
Example: 2 hr event, 2 hr x 40 g carbohydrate/hour=80 g total
Start with 3 ET gels, 3 ET gels x 25 g = 75 g (close to the 80 g total or 40 g/hour)
If successful, try 4 ET gels, 4 ET gels x 25 g carb/gel = 100 g total or 50 g/hour
Then work up to 5 ET gels, 5 ET gels x 25g carb/gel= 125 g total or ~63 g/hour
Pro-Tips from Krista:
Roughly how many times do you practice your race day fuel plan during training before the event?
KD: “Hmmmm, about 2-3 times/month in my longer marathon pace workouts. So, in a 12-week build, that would be 6-9 times. Write it down in your training log and make notes e.g. GI issues or not”.