Marathon 42km race weekend nutrition -
This is what we do.
Your last run would be the Sunday 7 days before race day. No more than 30km. Just a short 3-4km run on Tuesday evening to test clothing and shoes.
Friday and Saturday, weekend of race.
Increase carbohydrate intake to 10g per kg of body weight, example - 70kg runner would need to consume 700g of carbs on Friday and on Saturday before the Sunday race, this is on top of your normal meals (hence carb loading).
Note; for most runners this is impossible to achieve through food. The best way to hit these carb storage numbers is with High5 Energy Source drink and High5 Energy bars. Every 2-3 hours, drink 500ml of water with one packet of Energy Source, or one energy bar. Plus of course your regular meals with carbs. NO FRUIT.
Race morning breakfast.
30g porridge with coconut milk, almond milk or rice milk. NO FRUIT. Coffee back, drink 500ml of water with one packet High5 Energy Source.
Drive to race stat, one High5 Energy bar to eat during your journey.
15 minutes before race start.
2 x High5 Plus gels with caffeine, drink 300ml of water with half Electrolyte tab.
First High5 gel after 30 minutes, then another every 30 minutes. Take one electrolyte tablet every hour with 500ml of water (this can de divided into smaller amounts of water and by breaking the table into two pieces.
NOTE: Use a Karrimor bum bag to carry your gels and electrolyte tablets, wrap tablets in cling film and carry in bum bag.
Drink water often as you comfortably can from aid station - DO NOT TAKE ANY FREE SPORTS DRINKS.
Vegan protein bar within 30 minutes of finish. Balanced meal one hour later.
For personalised marathon training programmes, contact your Limassol running coach at V1 Fitness.
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