Marathon Nutrition Plan
After going over the Core Diet web seminar last month, and using some of the insight from that in my half IM last month (with some decent results), was wondering what or if anyone else has been able to use/tweek from that program for the open Marathon? I am thinking that the intensity level at the Marathon pace might dictate (or limit) calorie and carb. intake but with practice I should be able to make it work.....it is just a matter of HOW? ya can only carry so much. can't ya?
In that web seminar I wrote down the formula (for the RUN) of (2/3) x (lean body weight) = approximate grams of carbs. per hour.
At what should be a higher intensity pace, I ran a 2:45 negative split for a 3 minute PR at 1:44:55 for the 13.1 yesterday and took in 1 gel @ 30 minutes before and 1 approx. every 30 minutes for a total of 3 during the run, and drank the gatorade on the course and had no issues at all with stomache, during or after. That comes to approx 300 calories & 83 grams of carbs per hour, (based on a couple assumptions) which is not close the formula above. at 170# it calculates up to 112g.
While it might sound excessive, I am working on coming up with a plan to help complete the goofy challenge @ disney in January so that I have plenty of energy in the late miles of the marathon on Sunday morning. So what have you come up with?
Comments
For a marathon , breakfast is the same 3 hours before the event. 15 min prior to start a caffeinated gel with 8 oz of water. Every 30 min a caffeinated gel up to two hours then switch to 1 shot block every 2 miles. Drink Gatorade off the course and or bring a fuel belt.
D
The marathon plan they laid out is similar to what David describes above. For my height 6'1" and weight 185.5 at the moment they have me at 68 CHO and 540 Sodium per hour.
Thank you for your help, sounds like I might be going in the right direction, and will take your advice and look more into the different programs from Core Diet site.