Fueling for the Long Run

Forum guidelines BT super discount
General Discussion Triathlon Talk » Fueling for the Long Run Rss Feed  
Moderators: k9car363, alicefoeller Reply
2007-06-18 9:17 AM

User image

Regular
77
252525
Manassas, VA
Subject: Fueling for the Long Run
Ok, so my LSD run is now well over an hour, and I need a fueling plan. Unfortunately, the only time I have that doesn't interrupt family time is very early in the morning (4:30-5am), which means a decent breakfast beforehand is out of the question.

What I've been doing is drinking a little juice beforehand, then filling a bottle with juice and ice, so that I start w/ more carbs and end with mostly water. I never have to relieve myself during the run, so I could probably be more hydrated. My GI and thirst has been ok, and energy ok at the end, but I feel like they could be better.

What do others do in this situation? Any ideas? Also, running with a water bottle sux.

Thanks for any help

2007-06-18 9:23 AM
in reply to: #848384

Champion
6539
5000100050025
South Jersey
Subject: RE: Fueling for the Long Run

Nutrition is totally personal.

I have some orange juice and toast before AM long runs. I also carry fuel belt, and usually go with two bottles of water, 1 bottle of G-ade, and a gel or sports beans.  

2007-06-18 9:28 AM
in reply to: #848384

User image

Resident Curmudgeon
25290
50005000500050005000100100252525
The Road Back
Gold member
Subject: RE: Fueling for the Long Run

I'm OK with just sports drink (Gatorade) on runs up to two hours, any longer and I'll supplement with a gel every thirty minutes or so.

As far as your dislike of carrying water bottles, maybe look into a Fuel Belt. I use a four-bottle model and swear it's one of the best little tool you can invest in for self-supported long runs.



Edited by the bear 2007-06-18 9:29 AM
2007-06-18 9:28 AM
in reply to: #848384

User image

Master
2491
2000100100100100252525
Subject: RE: Fueling for the Long Run
I'm an early AM runner, too, and typically have an apple and a pint of water before heading out. I've got a Camelback that goes around my waste, which I will start wearing, now that my long runs are getting longer. I ate a GU pack at 45 min. today, and will try the Cliff Shot Blocks on upcoming runs. I'm not sure if the caffeine in the GU is good or not? For hydration, I just switched from GU2O to Accelerade (for the protein). The long workouts put me in a severe calorie deficit, so the sports drink helps with that. Hope there are some helpful ideas for you.
2007-06-18 9:36 AM
in reply to: #848384

User image

Extreme Veteran
523
500
Brambleton, VA
Subject: RE: Fueling for the Long Run
For the early morning run I start with a banana and a gel. Then a gel for every 30 mins of running. I usually run with a camel back-thing as I have gotten into the habit of a little bit of water (4 oz-ish) every 15 min.

Cheers.
2007-06-19 9:48 AM
in reply to: #848384

User image

Master
3546
2000100050025
Millersville, MD
Subject: RE: Fueling for the Long Run
I actually don't mind carrying the bottles... but get some for running, not your bike bottles.  The ones with neoprene handles are nice (strap goes over the back of your hand).  Although I must admit I've learned to carry 2 gatorade bottles on long runs without it bothering me.

2007-06-19 10:12 AM
in reply to: #848384

User image

Expert
1166
10001002525
Northern VA
Subject: RE: Fueling for the Long Run
A fuel belt or amphipod works wonders for long runs. Everyone is different for how they fuel before the run. I don't eat anything before morning runs.
2007-06-19 10:15 AM
in reply to: #848404

Subject: RE: Fueling for the Long Run
monkeyboy64 - 2007-06-18 10:28 AM

I'm not sure if the caffeine in the GU is good or not? .


I'm one of the few in the camp of "any amount of caffeine is bad"- mainly because larger amounts of it make me violently ill, so I try to avoid it completely. Clif makes some of their gels/blocks that don't have caffeine. And I think Hammer has a few that don't have caffeine either. I think all Gus have caffeine in them, sadly, though don't quote me on that - I looked but I can't remember.
2007-06-19 10:35 AM
in reply to: #848384

User image

Veteran
224
100100
Longmont
Subject: RE: Fueling for the Long Run

If you are fueling right after your workouts and eating the right foods, you should be able to run 90-120 minutes with no breakfast and just survive on drinks and gels. Here is a link on some really good nutrition ideas from Hammer nutrition.

http://www.hammernutrition.com/downloads/fuelinghandbook.pdf

I have moved this season to not eating before workouts and have never felt better and am now in the 2+ hour range for my long runs.

 

2007-06-19 10:53 AM
in reply to: #850365

User image

Runner
Subject: RE: Fueling for the Long Run

Here's the deal with caffeine.

It has been shown to have a positive effect on performance, but the effects vary based on certain things, namely your tolerance of the substance.  Some people have a very strong reaction to it.  If you are one of those people, avoid it.  If you regularly drink coffee or soda, the effects are going to be minimal at best (depending on consumption levels).  Anyone who doesn't normally take caffeine, then suddenly takes a large amount of it will have issues.

Personally, I don't race without a cup of coffee beforehand.  But that's my every day ritual. 

2007-06-19 11:03 AM
in reply to: #848384

User image

Expert
844
50010010010025
Denver, Colorado
Subject: RE: Fueling for the Long Run
I personally cannot eat within an hour of running.. I'll cramp up pretty bad. I just make sure I stay well hydrated the rest of the day and I eat some high calorie meals and it gets me through the longer runs.


2007-06-19 10:33 PM
in reply to: #848384

User image

Extreme Veteran
522
500
MN
Subject: RE: Fueling for the Long Run

Sounds like I have the same belt as the Bear.  I switch one of the 4 flasks for a gel bottle that I take a squirt from once in a while.  Technically you shouldn't need much but I get to the point that I can eat a bear when I get back.

Once in a while I have stomach issues (like on Fathers Day when I ate 2,  1/4 pounders, drank 2 glasses of lemonaid, and "carbed up" with 5 oreos and then ran 12 miles).  I mentally think that I'm making myself tougher so I can feel better during a race.  So go load up and run!  

New Thread
General Discussion Triathlon Talk » Fueling for the Long Run Rss Feed