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Race nutrition plan 10 k, 21 k and 42 k

Race nutrition plan 10 k, 21 k and 42 k
22 September 2017

by Ian

If you are a first time competitor or a seasoned athlete, having a bullet proof plan for you special day is a must.

All the effort and time spent during race preparation would go to waste if you ran out of energy because you had not planned your race nutrition through. Hitting the wall is well known amongst athletes. It is a dreadful moment that many fear. It is a moment that comes without any announcement and it just happens. It is the moment when even well trained and experienced athletes crush like a wave against a rock.

There are many ways to replenish energy whilst racing. High octane energy nowadays is offered in the form of energy gels, chews, energy and electrolytical drinks, bars and many more. The energy we need depends highly on our training level, pacing, lengths of exercise and body weight. As a rule of thumb one should consume 1 g of carbs per kg body weight. So if you weigh 60 kg, a consumption 60 g of carbs per hour could be advisable. Generally speaking an athlete would need 30-60 g of carbs each hour that they are running longer than 60 minutes. It is advised to fuel earlier than the expiry of those first 60 minutes to keep the energy levels up.

Before jumping to fast conclusions one should always trial before race day what sport nutrition and how much is best. Training the race nutrition plan is as important as the training itself.

To simplify life we have put together three possible race nutrition plans using Vindurance Kick Gel (flavour up to your preference) as an example. Remember to try first during training before race day! Power on!

  1. 10 km running race

Experienced runners might not need to fuel at all during a 10 km race because they might run well below 60 minutes. If you think to run longer than 60 minutes, consider to take 1 Vindurance Kick Gel 20-30 minutes before race start and then take a sachet every 30-45 minutes of your race.

Here is an example if you run the distance in 1 h and 20 minutes:

  1. 1 Kick Gel 20-30 minutes before the race
  2. 1 Kick Gel 30 to 45 minutes into your run
  3. If you feel you need it, take another Kick Gel 60 minutes into your run (if you have taken it before 30 minutes into your run)
  4. YOU HAVE FINISHED THE RACE

Please note to always drink with water, this will help to dilute the concentration and absorption of the energy.

We also recommend to consume electrolytical drinks that are offered at the aid stations to replenish your mineral levels. Sweating during extended exercising creates a loss of our sodium and potassium levels in blood which need to be reintegrated.

STAY HYDRATED WELL WITH WATER AND ELECTROLYTICAL DRINKS DURING ALL RACES (0.5-1 Liter/hour at least).

2. 21 km running race

A half marathon is already a longer challenge. Even top athletes are likely to run longer than 60 minutes. It is advised to have a light meal 2-3 hours before race. Consider to take 1 Vindurance Kick Gel 20-30 minutes before race start and then take a sachet every 30-45 minutes of your race.

Here is an example if you run the distance in 2 h:

  1. 1 Kick Gel 20-30 minutes before the race
  2. 1 Kick Gel 30-45 minutes into the run
  3. 1 Kick Gel 60 to 90 minutes into the run
  4. 1 Kick Gel 90 minutes into the run
  5. YOU HAVE FINISHED THE RACE

As you can see, a half marathon done in 2 hours can be run with 3-4 gels maximum. Please note to always drink with water, this will help to dilute the concentration and absorption of the energy.

We also recommend to consume electrolytical drinks that are offered at the aid stations to replenish your mineral levels. Sweating during extended exercising creates a loss of our sodium and potassium levels in blood which need to be reintegrated.

STAY HYDRATED WELL WITH WATER AND ELECTROLYTICAL DRINKS DURING ALL RACES (0.5-1 Liter/hour at least).  .

 

3. 42 km running race

A full marathon is the real challenge. Top athletes still run longer than 2 hours for this distance. It is advised to have a light meal 2-3 hours before race. Consider to take 1 Vindurance Kick Gel 20-30 minutes before race start and then take a sachet every 30-45 minutes of your race. It might be advisable to take a gel more often during the marathon as it is a long distance that requires a lot of energy.

Here is an example if you run the distance in 5 h:

  1. 1 Kick Gel 20-30 minutes before the race
  2. 1 Kick Gel 30-45 minutes into the run
  3. 1 Kick Gel 60-90 minutes into the run
  4. 1 Kick Gel 90-120 minutes into the run
  5. 1 Kick Gel 120-150 minutes into the run
  6. 1 Kick Gel 150-180 minutes into the run
  7. 1 Kick Gel 180-210 minutes into the run
  8. 1 Kick Gel 210-240 minutes into the run
  9. 1 Kick Gel 240-270 minutes into the run
  10. 1 Kick Gel at 270 minutes into the run
  11. YOU HAVE FINISHED THE RACE

As you can see, a full marathon done in 5 hours can be run with 6-10 gels maximum. Please note to always drink with water, this will help to dilute the concentration and absorption of the energy.

We also recommend to consume electrolytical drinks that are offered at the aid stations to replenish your mineral levels. Sweating during extended exercising creates a loss of our sodium and potassium levels in blood which need to be reintegrated.

STAY HYDRATED WELL WITH WATER AND ELECTROLYTICAL DRINKS DURING ALL RACES (0.5-1 Liter/hour at least).

If you want to know what is inside our energy gels, click here.

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2017-10-08T18:34:49+00:00 September 22nd, 2017|
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