Long training run hydration/nutrition - training

David Flint

Just wondered what the EN wisdom was on the longer training run (1:30-2:00+) hydration and nutrition - and I guess equipment.

If I didn't want to loop back to home & had no water-fountains on route (or bottles stashed en route) - what do you do? Run with a bottle or use a Fuel-belt (limited fluid? never used one).

Impact on race startegy also - RR/practice etc.

Thanks folks!

Dave

 

Michele Cellai

Dave,
I wear a waist pack single bottle holder. On runs up to 1:00, I carry a 20 oz bottle, up to 1:30 a 24 oz bottle- knowing that I will be a bit dehydrated. When the runs are that short I hate to be doubling over the same area. Over 1:30 and I am stashing bottles and making shorter loops. I have never found a Fuel Belt to be comfortable or to hold enough. I do not have access to stores or water fountains at the time of day or vast majority of my run routes. I live out in a very woodsy, suburb.

The first time I stashed bottles, I froze them over night, wrapped them in something to match the surrounding vegetation and was basically quite paranoid that someone would mess with them. Of course nothing happened to the bottles. And since the morning was cool, they did not thaw well. I was extremely dehydrated. Bad plan. I had tried carrying a camelbak with 60 oz of water and found it a to be nothing but trouble until I drank enough to make it more comfortable.

Nutrition- during OS and up to 1:30 runs in IM training, I drink Heed because I like it. In the heart of IM training, I switch to Infinit- same as the bike. And that is what I use for the race. So every run is practicing nutrition.

But you will need much more fluid and calories than 1 bottle can hold. Consider doing a sweat test to figure out how much you need.
My $.02.
Good luck. M

Nemo Brauch

I carry a 24ounce bottle for shorter (1:30 or less) runs and will use a Fuel Belt for anything longer. On the REALLY long runs leading into IM training (2:30) I'll take along both. The closer I get to race day the more serious I get about testing & using the stuff I'm going to be using on race day. Testing your nutrition/hydration plan is very important and you don't want to wait until 2 weeks out from IM to discover your tummy won't take Gatoraide Endurance or whatever else they have on the course.

Deller

I have an Ultimate brand hand held water bottle that I like a lot for runs 2 hours and under. Fuel Belts take some practice with getting the bottles in and out, so it's not something you want to wait to use if you're going that route. The most important thing though is to try out anything food wise you want to use on the run and stick with it. They offer so many different things on the IM buffet of nutrition in the run portion offered up by really nice volunteers, sometimes in costume (think pirates, people in prom dresses or even Dorothy from the Wizard of Oz at IM Arizona). It's really easy to start playing games with yourself to make yourself feel better, when chances are eating what's offered will make you feel worse if you haven't experimented with it in training. Nemo's right. Try some things like a little coca cola or Gatorade to see what it will do to your stomach. As testimony, stomach problems in my last IM nearly ended my race, and taking a cookie from the scarecrow was NOT the solution.

mancona

Dave, this is a very personal thing.

As Nemo mentioned as I get close to race day I start to pay attention to this stuff. For the last maybe 6 weeks of IM training I wear a fuel belt and bring what I will drink on the course... ie gatorade endurance, some flat coke, and gels.

For training the rest of the year, I don't take anything with me unless I'm going for over 2 hours or it is really hot out.

kurshing

I read in Traithlete Magazine, I think last month, an interesting 'nugget' on nutrition...and that is, "a calorie is a calorie, whether from Gatorade, gels, GUs, HEED, etc."  The article went on to explain that the only real purpose these different products offer are in electrolytes and in flavor/texture.  Based on that, I am the type of person that enjoys things being simple, and I am thinking that some kind of Infinite formulation would do it as long as I got it pumped full of electrolyte mix and as long as I am getting 250-ish kcal per hour.

Is that right?  Anyone else's thoughts? --> I think this is along the same lines as David's question, so, I figured I would post here instead of starting a new thread...

David Flint

Thanks for the advice folks. Following on from Stephen, keeping it simple works for me too - with that in mind is there any reason not to use Gatorade if its a brand/mix I can tolerate at all stages of run/bike? I've never used Infinit or Gatorade (use a UK brand called Torq) but I seem to be able to tolerate most products - I guess I'm wondering (and without any research so far) if Gatorade is lacking in any respects?
Sure, I can see the logic in Infinit for a 'custom mix' for a hot race (i.e. Steve & myself at IMCoz) but couldn't any shortfall in Gatorade - such as increasing electrolytes - be made up my adding say Nuun or similar?

If Gatorade is good for me in training then it would sure make things a 'no brainer' perhaps for racing - unless IM starts using another sponsor that is! I'd then be able to think about adding 'extra's' to my nutrition such as salt -tabs, gels, coke etc.

Any advice on this?

Thanks again,

Dave

Nemo Brauch

David, if you can tolerate Gatoraide from the course- then you have many more options than others. However, even those who use the Gatoraide on the course may use Infinit (or other stuff) as part of their strategy.

For example, if I could tolerate Gatoraide- I'd use Infinit on the bike and switch to Gatoraid on the run. No matter how much you LOVE your drink, after 6 hours of it you are going to turn your nose up at it. So it's nice to have a change. Plus-using concentrated Infinit as a "feed bottle" on the bike is easy. The only thing you have to worry about getting from the aid stations is water. Simpler solution.

Just some additional things to think about.

mancona

X2 to Nemos post ...

I use only infinite (custom mix) on the bike and then only on-course (gatorade/gels) on the run. I actually don't mind the same drink all day, but if I don't have to carry stuff with me I wont, and therefore I really on aid stations for the run.

Also, the majority of my calorie intake is on the bike. On the run I am only sipping gatorade every other aid station at most. I take in mostly water during the run.

Chris G

 I try to bring something with me if I am going to be running much longer than an hour.  In the winter I just shove a loose fuel belt bottle in my pocket.  Just a few sips are fine.  Today I ran 12 with Kevin Lanahan and we drank the gatorade we did not finish on last weeks run.  Luckily it was kinda warn this weekend and it was not all that frozen.

I used to drive the route and leave bottles out for long runs.  That gets annoying when the runs get longer.  I like the fuel belt and forget it is there after a while.  I have a 4 bottle model but the 2 bottle one will get me through any sub 2:30 run.  As for racing it seems crazy to carry anything while running, especially in an IM which has all kinds of stuff.  Not to mention that what I want can vary wildly after 9-10 hours.

For races I have used Infinit for years.  It makes it really simple.  I use one bottle for a half, 2 for IM, no fuss no muss.  For training rides I usually just stop at a gas station any buy whatever after a couple of hours.  

As has been said, very personal, gotta see what works for you.  If you can be super flexible and get by on anything it will serve you well because no matter what happens you will not stress too much.

Wiseman

x3- Nemo's post..No Infinit on run courses, and its nice to have a taste change even to Gatorade Endurance.
Nothing for me under 1:30, and i'm a heavy sweater. Also, I hate carrying anything while running.

Cary Blanco

I gave in an bought a two bottle fuel belt while training for a marathon last year. I wasn't going to be looping my long runs and the area is not conducive for leaving bottles. Once you get used be wearing the bottles, it's not that bad. I wore it for any run longer than 90 minutes. I try not to go more than 10k or 1 hour without fluids.

On course I let the fueling stations take care of me.

Paul Hough

I do my long runs (and rides) on bike trails with catered water stops; actually ice cold coolers in tamper proof containers with dixie cups mounted underneath. The park rangers refill them several times a day! The problem with the long run is that my loop is 5 miles to the first water stop at the the trail head, and its about 4 miles back to the house where I come off the trail. No problem this time of year, but by Jun that is too far to go without a drink in this weather. So the summer means looping by the house every 2 to 3 miles to grab a drink out of the garage fridge. This May I'm going to try a fuel belt to get to/from the trail.

Coach Rich

Depending on the heat and length of the run, you can/can not afford to be lazy or diligent about this stuff. My worst case, a hot, 2+hr run:

• Chug bottle fo water about 15' before I start.
• Run with a bottle of g-ade, couple gels tucked into my shorts.
• I know where every water fountain, hose, unattended faucet is in a 5 mile radius. I REALLY don't like running with a bottle, much less two, so I plan my runs to hit a watering point about every 5 miles.
• At that water I'll drink a full bottle of water, then refil the bottle. If its crazy hot I'll bring a baggie of powder or plan to hit my car halfway to take on sportsdrink/electrolytes

In general, with all of my training, I use my stomach as at least two water bottles and drink like a camel at water stops. It's also good practice for racing with a stomach full of liquid, etc.