Race Nutrition

[Sandy]

     Upset stomach, diarrhea, cramping, bloating sounds like a Pepto commercial when in fact it?s symptoms discussed by runners and cyclists during training or racing in the heat.  Along with these symptoms athletes report slowed performances, dizziness, not sweating, swelling of hands and feet and just a general dissatisfaction with performance.  The typical reaction of most runners will be to assume if their performance is not where they felt it should be they are not training hard enough.  You know what happens next. 
     The first approach should be to pick apart nutrition.   A runner can sweat out 32-96 oz. of water PER hour of running but can only absorb 28-32 oz.  So this means if you run for two hours you need to drink 56-64 oz of water having lost 64-192 oz.  Most runners will say they drank all four Fuel Belt bottles (28oz.) or they drank two 500 ml bottle (32oz). 
     I know, I know, I have heard EVERY excuse under the sun why an individual can not drink when they run.  The problem is if you run long you can?t afford NOT to drink.  Blood is used to cool the body, blood contains water.  Dehydration means reduced cooling, means you slow down.  Our gastrointestinal system uses water to aid digestion and move nutrients into the blood stream.  No water, no digestion; so those gels you are taking to keep your energy up sit in your stomach, cause nausea, diarrhea, bloating then eventually walking.
     Are you dehydrated?  If you finish a workout red faced, if you don?t have to pee for a long time after a workout or if it?s just a dribble, if you experience swelling in the hands or toes, any kind of cramping or feel sleepy and lethargic after a workout, you are dehydrated.  Try weighing yourself before a run, then immediately after.  The weight loss is water loss and has to be replenished at 16oz of water per pound lost.
      Hyponatremia is thrown at endurance runners to scare them off drinking water.  While the condition is both real and deadly it is not reported accurately.  Often described as over-hydration it truly means under-electrolytes so you can?t discuss hydration without discussing electrolyte replacement.  Electrolytes consist of sodium, potassium, calcium and magnesium.
     You can sweat out up to 2000mg of sodium per hour on a hot humid day, extrapolating to 6000mg on a three hour long run.  The RDA for sodium is 2400mg per day, so it?s easy to see that an athlete can become depleted very quickly.
     Many athletes don?t tolerate carbohydrate mixtures well or just prefer plain water, getting their calories from solid food.  In this situation electrolyte tablets such as Endurolytes, Nuun, and E-caps are used to supplement lost sodium.  The body will only absorb approximately 30% of what is lost during activity so the amount of electrolyte you take in is designed to support your bodies systems, not overload them.  As with other nutritional products, practice this during training making note of weather, sweat rate and performance.   
   

[Kate]

Don't know if I told you Sandy ...

When I ran the Quinte West Half Marathon a few weeks ago, I carried a full 4-bottle fuel belt (what's that ... 2 litres?)  My water was mixed with the NuuNs that I am used to.  Not only did I drink absolutely everything I was carrying, I also stopped at every water station en route and drank at least one cup of water.  Also went through approximately half a bag of GU Chomps and lost count of Salt Tabs.

I finished about 5 minutes slower than my PEC time from last Fall (which I really can't complain about because I didn't really train through the winter for this one) BUT I felt SO MUCH BETTER than I did running the PEC Half.  Right down to having energy at the end of the race.

Moral of this story?  I DO listen!! 

Thanks for all of your advice and patience!!
 

[runningwild]

How do you actually consume salt tabs and chews during a run?  Do you stop when doing that, or learn to do it as you run?

I'm new to the longer distances, and am considering the PEC this fall, although I think it may be a little out of my league!

[Rachel]

@ Kate:  The fuel belt bottles hold 8oz (I believe).  1 litre is about 34oz.  The 4 bottle fuel belt is about 1 bottle short of a litre. 

[April]

At first I was refueling on the run but have since - not stopped - but a brisk walk, when I take in nutrition. If I refuel while running, I break form, go slower and use more energy. I have found that walking gives me a little break and I start up again refreshed and faster.

[Sandy]

The 4 bottle belt is exactly one liter...4 x 8oz.

A lot of people will utilize the water stations to stop, walk and ingest what they need.  Eating on the run is a practiced art and just means you have to...practice.

[The Moose1]

Don't worry too much about eating or drinking and running.  I frequently walk through water stations on longer runs, and a lot of people think that breaking runs into running/walking sections can double your run distance.
A few tips if you want to try and eat or drink while running.
1) Practice in training.  You never do anything new on race day.
2) When drinking from a cup, squeezed the top together to keep the liquid from splashing up your nose...
3) Taking gels on a cool day is often easier if you warm the gel in your hand before opening it.  Power Gels can get quite thick when cold, and are harder to consume.  Don't forget to grab water at the aid station to wash it down.  (NOT GATORADE!)
4) Consider not eating during a 1/2 marathon.  If you train not to eat, and feed yourself properly before the race, there's no reason you can't run 2 hours without food.  Gatorade not only contains electrolytes, but it's loaded in sugar, and your body is carrying more than enough energy to get you to the finish...if you train yourself to use those stores.

Good Luck,

Mike

[runningwild]

Thanks for the insight Mike, I enjoy picking your brain, as you seem to have a lot of things to share!

I've never heard that you can run for a long period like a half and not take in gels/chews.  I always thought you needed that sort of thing when running for longer times/distances. 

I tend to sweat a lot, and drink water with Nuun tabs when I'm doing my long run, or if it's hot.  I've never run more than 10k, and have only tried chews once to see what they were like.  I assumed that gels/chews would be in my future if I decide to train for the half.

[Cathy]

Everyone is different when it comes to running long distances.  I start my long runs/races with salt tablets and a gel about a half hour before.  Than I do a gel and salt tablets every half hour until done.  My water is one large bottle regular and one with Nuun in it and I carry extra nuun for another bottle on route.  I have been drinking pretty much 1 ltr every hour if not more.  So I will finish both my bottles and fill up at least once and drink at every aid station along the course.  I find this works best for me.

Now it is said and should be preached, that you should not do anything new on race day.  So what you do during training you should do that day as well.

[Kate]

When I started running longer distances and started carrying water with me, I tried drinking without stopping.  Maybe some people can do it, but I choke!

As some have already mentioned, whether it's a training run or an event, I (stop and walk briskly) to take in water, use the same opportunity to grab a couple of salt tabs and about every half hour or so, grab a GU Chomp too.  Once the GU Chomp is in my mouth, I can usually chew it and run at the same time.  I CANNOT do gels ...   

At PEC last Fall, I only took in water or gatorade at water stations and had not yet experimented with nutrition so took none.  I really am still amazed at the difference in the way I felt at PEC last Fall and Quinte West a few weeks ago.

And I agree 110% with Mike and Cathy.  Experiment when you are training, but only use what works on race day.

Runningwild ... as far as running PEC in the fall?  I would say if you are regularly running 10Ks, a half marathon could be doable.  There's tons of information on line, this forum is a book of knowledge in itself and I know the staff at the store were extremely helpful to me when I was training.

Happy running!

[Newt]

G'day Guys,

I both agree and disagree with Mike, about doing a half without any on course nutrition. I think it has, like many have already said more to do with the individual. I look at it more about time instead of distance. If you can finish the 1/2 marathon in around the 1:30 range you likely can get by without taking in anything. Probably at that intensity for most people they'll have a hard time drinking and eating anyways (again very individual). Once you get close to the 2hr mark (again depending on climate, and intensity) you'll need to have been taking in some nutrition or you'll likely "bonk" or at least have to slow down.
Definately top up your "stores" before the race like was mentioned and if you know you are going to be out there over 1 1/2 hr start taking in nutrition at about 30-45min after the start and then at least every 30min thereafter.

Remember during a race it's not about replacing everything you lose, it's about replacing what you need to finish in the fastest time possible.

Also you don't have to push the limits most of the time nutrtionally during training so sometimes more is better, just make sure you do a few race simulations to get everything nailed down.

Peace
Peter

[runningwild]

Sounds like some experimentation is in my future!

I'm not a fast runner, so I'm pretty sure I wouldn't do a half in under 2 hours.  I have only run 10k three times in my life (all three within the last 2 months).  I've found I can do 10k if I'm outside and the course isn't hilly.  I find the treadmill harder than running outside, and can't seem to push to 10k, but I think that's because the gym I use is really hot most of the time.

Thanks for all the tips, I'll be sure to listen to the mantra of not trying anything new on race day!

Cheers!
 Stephanie

[Sandy]

Well said Peter.  The reason you can't run 2 hours without food is that you only have enough stored energy for about 90 minutes of activity at a monderate intensity.  Add in the "started too fast" typical of a new runner and it won't last that long.  Runningwild I think it would be reasonale to look at a 2:20-2:30 finish time so you need to practice ingesting under all conditions and you will finish feeling strong and satisfied.

While the Gatorade you buy at the corner store may be loaded with sugar, most races dilute what they hand out to at least half strength so it doesn't contain as much as it would when you practice with it at home.  Also if you grab a cup (usually a 6 oz cup filled to 4 oz) you don't get as much as you need over the race distance.   

[Kate]

What I carry with me is what has the electrolites, etc. in it (I like Nuun).  What I grab at the water stations is water.  And sometimes I grab 2!!  Because you are right, Sandy.  Those cups are pretty small!!