Thursday, October 28, 2010

Training Tip Thursday


"Gels are a compact source of calories, helpful in preserving glycogen mid-race. I don't take gels in races shorter than a half, figuring that I have enough glycogen stored in my muscles to get to the finish line without supplementation. For longer races, I space them out at even intervals, one every 5 miles. Runners need to develop their own gel strategies based on what they learn in training."


Source: Marathon training coach Hal Higdon http://www.facebook.com/halhigdon

12 comments:

♥ Callah said...

so true! and i will never underestimate my sodium needs again either, lol!

Vern said...

Callah, I sweat A LOT when I'm running, live in a warm climate, so I'm very careful to get plenty of electrolytes in addition to fuel! Especially in the summer!

Suzanad said...

For my longest race, I stopped at ever water station, alternated between gatorade and water, and things seems to work! :)
I haven't tried a gel yet... hmm...

Patrick said...

I ran two marathons this year and ended up using 5 gels, 1 about every 45 minutes or so. I find Gatorade to be hard on my stomach while running and I started using e-load. The strategy has worked well for me in marathons so far.

Vern said...

Suzana, Gatorade is really a pretty efficient fuel! It gives the sugar needed for energy, in about a 6% solution, which is quickly absorbed. I do most of my training runs with Gatorade. I've supplemented with gels on my longest races. I had 3 or 4 of them, plus a package of shot bloks, on my marathon, and took one gel at the halfway point of a recent 25K trail race.

I you try gels, you need to take with water, like right before an aid station. If you don't dilute it, it'll just lay there in your stomach!

journeyingjames said...

i agree! i use hammer gels
what do you guys use in the US?

Vern said...

Patrick, sounds like you have found a great formula that works well! Thanks for visiting!

James, runners here use a variety of gels, including Hammer, Gu, and Clif's. Personally, I prefer the Clif's Shots.

Anne said...

I always wonder when I see someone sucking down a Gu or Hammer gel in a 10k. Maybe they need the caffeine?

Patrick said...

For what it's worth, I like the Clif Shots as well. I have also used Hammer gels and Carb Boom. They were also not bad. They taste better than some of the other ones on the market.

Vern said...

Anne, maybe they just think that's what runners are supposed to do! :)

Maybe different folks' nutrition and hydration needs are different... I don't usually even take water duting a 5K or 10K. I don't need a nutrition supplement unless I'm doing over half marathon distance.

Patrick, I especially like the Clif's because they're mostly organic!

Patrick said...

Vern I pick the Clif's for the same reason. I get them when I can but not every store here carries them.

Anne I agree with Vern. I do not usually take anything to drink if I am out for less than 1 hour and I do not use any gels below a half marathon distance.

journeyingjames said...

will try clif's. i hope we have that here in the PH..thanks mr.green!