Practice
makes Perfect
Many runners
place so much emphasis on training that they overlook race
practice in preparation for an event. Try to consider all
aspects of your preparation, including nutrition, so that your
best performances are not left on the training track.
For races up to
one hour duration, ensure that you are replacing fluids at a
rate of 250 - 500ml per 15 minutes (depending on personal
perspiration rates and weather). Practice this by sipping fluids
every 15 minutes in training during track sessions or interval
workouts.
For races over
1 hour duration (half or full marathon) you need to replace
fluid and carbohydrate. At least a litre of fluid and about 50
grams of carbohydrate would be ideal. Consider using a sports
drink, as this provides up to 60 grams of carbohydrate per litre.
Choose a brand that you enjoy the taste of in order to optimise
usage.
If you have
problems with stomach cramps during races, the cause may be lack
of practice using fluid replacement /sports drinks, or delaying
consumption of fluids until too late in the race.
For ideal
effect, use sports drinks during long runs at least once a week
in the month prior to your main race. It is advisable to
continue doing some longer training sessions without the use of
sports drinks, as depleting carbohydrate stores and switching to
fat burning is also an important adaptive part of your
preparation.
Drink extra
fluids (say an additional litre of water per day) a few days
before the race, and top up with sports drink pre-race, before
using a combination of water and sports drink throughout the
event.
For nutrition
ideas on recovery from races and training, see
Recipe for
recovery
Kerith Duncanson
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