We have reached the point in our training that the workouts are getting longer and that means we have to adapt our pre-workout routines for the longer duration. This has implications for nutrition, hydration and mental preparation, too!
The articles linked below will give you some relevant numbers to consider. The key point is that once workouts get longer than about 1.5 hours, you need to be consuming carbs AND electrolytes during your workout instead pure hydration. For most of us, that means we need to start packing gels during the runs/walks. Now is the time to experiment and find what brands/flavors/textures work for you. (See the article below on drink choices) You'll want to work on developing a routine, and test it out during our benchmark race (September 18 for ALL groups).
Hydration needs continue as well, and generally you need to consume 4-8 oz every 15-20 min. Remember, though, that you should "obey your thirst" and not over drink, and likewise don't ignore your thirst. Be sure to pack enough fluids to sustain you and check your sweat rate periodically (by weighing yourself before & after the workout ... the goal is to maintain your weight by replacing lost fluid during the workout). You can mix sports drinks along with water -- that serves the purpose of giving you electrolytes and carbs along with your fluids. A word of caution is to not mix sports drinks with gels (at the same time). It's best to drink 8 oz of pure water when you are taking a gel or chewing blocks or jelly beans.
How does this work on Saturdays? We will continue hosting aid stations approximately every 5 miles along the course with water and Cytomax so be sure that you have packed adequate hydration to last for five miles and then you can refill. You also need to take responsibility for planning your carbohydrate & electrolyte replenishment and carry some of those supplies with you. Some people like to wear the belts with several smaller bottles, so they can start out with them all filled with an electrolyte drink and then refill them with water along the course. You can then alternate drinking water and electrolyte throughout the workout. Another option is to carry an electrolyte gel (such as eGel) or electrolyte capsules, which allows you to just use water for your fluid needs. Hammer Nutrition makes a product called Endurolytes, which are capsules that you can easily pack and take with water. This has the advantage of letting you adjust the amount of electrolyte without overfilling your gut with fluid. Another product made by nuun is a pack of small tablets that you drop into your water bottle to instantly create a sports drink out of water. You will also need to pack gels, blocks or sports beans to add the necessary carbohydrates -- experiment with different brands, flavors & textures to see which works best for you (& your gut!).
Special note -- the course drink at the Rock 'n' Roll race will be Cytomax. So if you plan to rely on the official water stops for your sports drink, you need to try it out ahead of time, and train with it all season. Cytomax has donated some drink mix to our group which we will have at the aid stations on Saturday, but you may want to have some of your own to start off with on Saturdays and to use for your mid-week training days as well. If you prefer on other brands of sports drinks, then plan on wearing your hydration system on race day so you are self sufficient except for water refills. Never ever try something for the first time on race day!
The most important things are (1) to make out a nutrition plan (An example: drink fluids every 20 minutes, alternating sports drink with water; take a gel every time you drink water after the 1 hour mark) and (2) do the math! Make sure you know how many carbs you are getting at what intervals throughout the workout. You are probably NOT going to be able to get enough carbs by sports drinks alone, but it all depends on the time period and your body size. It is very important that you take control of this essential component of your training. Do not rely on aid stations & waterstops to dictate when you rehydrate or take nutrition, either on training days and on race day. Instead, make a specific, personal plan based on YOUR needs, and then figure out how the course aid stations can support your plan.
Finally, start working on your mental preparation as we head into longer workouts. For many of us, we are hitting a new milestone each Saturday. Prepare yourself to expect the unexpected and embrace the challenge!! View these workouts as learning experiences -- sometimes you will have a disappointing run/walk, but you need to be able to analyze what went wrong and make changes to avoid a repeat (nutrition? sleep? stress?). It's also important to realize that this process is all about adaptation. There is a natural cycle of build/recover that your body will go through as you continue to push it further and further. This is why you will see some weeks of taper in between peaks on the training schedule. It also means that your body might have a tough time one week, but feel great the next. This is a perfect time to consult your training log. Record what goes on during the week so that you can see what might impact your Saturday. When you have a great workout, you'll want to remember what helped set you up for success, too! Take these experiences and continue to refine your routine and preparation.
Article on long workout fueling...
Article on what to drink...
Things to remember...
