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-   -   Low carb marathoners. How do you fuel your races? (http://www.lowcarbfriends.com/bbs/exercise-board/822773-low-carb-marathoners-how-do-you-fuel-your-races.html)

elliot 02-16-2014 06:41 AM

Low carb marathoners. How do you fuel your races?
 
I had been training to run a half marathon which I completed this last friday at 3:30 (super slow I know) and now training for a full marathon next Jan.

My biggest concern is fuelling during the race. I am afraid to push myself till the last K or two for fear I'll crash earlier. Also I really like to avoid the gels and stuff, as they are really expensive where I'm at and not practical for me to use in my training runs and I do long runs or walk/run every fortnight or so.

All my long runs I run on empty except for a cup of tea with heavy whipping cream that I have 30 mins to an hour before the run. This has sort of gotten me through to the 21k I completed last friday. I did have a bar of chocolate (snickers) that I divided into 4 pieces and had from the 8k point till the 18k point and really sprinted as much as I can in the last 1k.
However this is not going to get me through a marathon. So I would really appreciate it if I could get some ideas of real foods that I can experiment with that will help me through the race and not affect me being in ketosis after the run.

For the next 4 months I am concentrating on shorter faster runs to help speed me up with a long slow runs on the one day of the week to keep my body used to moving that long. Then the bulk of the marathon training starts after that as I progress my long runs from running non-stop for 30 mins to the 5 hrs 30 mins that I think I'll need at least on race day.

palegirl 02-27-2014 02:47 PM

This is something I'm thinking about too. I'm training for a half marathon (and beyond!) and my long runs have just started exceeding 10 miles -- on Tuesday night miles 10 and 11 were really really tough and I'm wondering if eating/drinking would help. I have "The Art and Science of Low Carbohydrate Performance" but I've only read part of it--I guess I should break it out and take another look.

One thing I might try is adding additional gelatin to this recipe to make kinda low carb BCAA/protein shot blocks A Zero-Carb Fat-Burning Protein Jello although I am not quite understanding the nutritional info on those, 9 calories w/ 6 grams of protein? That's not mathematically correct and I'm not sure where those numbers are coming from in the first place. But it's a starting place at least. I kinda like the idea of protein BCAA shot blocks.

if I try that, I'll report back

Baddabing 03-24-2014 12:05 PM

This is a very interesting question because I have used gells etc in the past and it all seems to rely on sugars etc for immediate energy. I wonder, but am not willing too try myself, if when you consume sugars in this situation if you would ever get out of Ketosis since your body will most likely burn it as your running.

Also wondering how running in a diuretic state affects you as well. The longest I have ran on this diet is about 6 miles.

westside 03-24-2014 10:41 PM

Gel or any carb consumed during a marathon will be used for fuel by your body and not stored as glycogen or fat. Issues might come up with your body and in particular your stomach, not being use to processing CHO on the run, if this is all new to you during the marathon. If you were in ketosis at the start of the marathon and you consumed CHO during your marathon with the last consumption say... 45 minutes before the end, you would probably be in ketosis at the end or shortly after the marathon. Way back, when I used ketosis strips, I would consume a gel or two during a long run and when I finished and a few hours later, the test showed that I was in ketosis.

westside 03-24-2014 10:47 PM

Quote:

Originally Posted by Baddabing (Post 16848863)
This is a very interesting question because I have used gells etc in the past and it all seems to rely on sugars etc for immediate energy.

There are some people who can have a significant blood sugar spike by taking CHO on the run but this is not typical. If you have a blood sugar spike then yes, the fat metabolism will be turned off to much or some degree and you will have a down patch during the run, maybe significant. If you're trained to run that distance, then CHO should have a drip, drip, drip effect and used along with a fat metabolism. A lot will come down to how you run the marathon and your level of training. If you run the marathon at the same pace as one of your long runs (20 miles) then maybe you can get through the 26.2 with not much more than you take on one of your long runs. If you run the marathon at 60 to 90 seconds per mile faster than the pace of one your long runs, then fuel might be more of a concern.

westside 03-24-2014 11:23 PM

Elliot,

It sounds like your just starting out. Take some time, build up and run some 10k races. When you can run 9-10 miles on a long run non-stop, you're ready to find out what a 10k is all about and give it your best shot at this distance. Run a few of them. Your race times in a 10k will tell you something about how you might do in the marathon and indicate your training paces for runs building up to a marathon.

Baddabing 03-25-2014 09:53 AM

All in all if and when I would be doing a marathon I would probably go out of ketosis during the later training and Marathon. Surely all that running would still cause weight loss. I guess I will find out when I cross that bridge but it would probably not be this year. I working on general all around fitness and the only race I plan on doing will be a sprint tri at the club just because it sounds fun.

BAM 04-18-2014 01:19 PM

Quote:

Originally Posted by westside (Post 16849586)
Elliot,

It sounds like your just starting out. Take some time, build up and run some 10k races. When you can run 9-10 miles on a long run non-stop, you're ready to find out what a 10k is all about and give it your best shot at this distance. Run a few of them. Your race times in a 10k will tell you something about how you might do in the marathon and indicate your training paces for runs building up to a marathon.

Hey Bill!

Glad you are still keeping folks well informed....:notwrthy:


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