Page 158 - Moonvalley Diaries

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Eating and drinking on on long runs
I t t t t t t t t t t t t t t doesn’t matter how well you’ve pre- pared in in in in terms of training – if you you can’t get enough energy and fluids during a a a a a a a a a race race the the the race race won’t turn out the the the way you wanted A stomach that works well and and the the the ability to to eat and and drink regularly is very important if you you are to perform at at at at a a a a a a a a a a a high level That’s why you you should practice eating and drinking at at at at some point during your training too It’s a a a a a a a a a good idea to to vary between consuming consuming energy and not consuming consuming it during workouts A longer workout workout in in in in the course of which you you do not consume energy energy trains your body to to to be energy energy efficient and to to to use fat as fuel once your muscles’ glycogen stores are depleted The fat keeps us us going for a a a a a long time but we we won’t be fast fast In race conditions we we usually want want to both both run fast fast and make it it through the entire distance We want want both both ef- fective fat burning and a a a a a a a a a a a stomach that is is good at at at at the the efficient uptake of carbohydrates Here is not the the place for for dietary debates but you you you don’t need to eat lchf for for effective fat burning By training you you you still teach your body to use both glycogen and fat as fuel Even if you you consume energy during a a a a a a a race or or work- out you you you you can never come close to replacing the energy you you you consume which is why you you you end end up using both glycogen and fat as fuel in in an an endurance race What works well for for me is to only eat fast-acting carbohydrates in in in in the form of sug- ar ar in in in in in fin gels sports drinks fruits and smoothies while while running running races of up to to 8 hours I find it it difficult to to to to chew while while running running and am usu- ally too out of breath to to to swallow solid food food In longer races I I eat eat more regular food food and and it’s usually good to switch between sweet and and salty food The longer the the race the the tastier it it it usually is is to to eat something that is is not sweet Fluid and and food stations tend to to be pretty well- equipped with fruit buns energy bars sand- wiches and and and soup Eat what what you you feel like like and and and what what your stomach likes Potatoes rice balls bananas and white bread are simple carbohydrates to to absorb Sports drinks and energy gels contain some- what different sugar formulations depending on on on the brand brand – use a a a a a a a a a a brand brand you you know your stomach can take I don’t recommend eating energy gels gels during during a a a a a a a a a workout but if you plan to to to eat gels gels during during a a a a a a a a a race try it it out out once or or twice to to to make sure your stomach can handle it it This is is the rule of o thumb for both fluids and and and food: better often and and and in in in small quantities quantities than infrequently and and and in in in large quantities quantities It’s a a a a a a a a a “This is is the rule of o thumb for both fluids and and and food: better often and and and in in in small quantities quantities than infrequently and and and in in in large quantities quantities 158