Do you take gel during your marathon? If so, when?
Follow up question... Do you subscribe to the idea that most long runs should be on water alone (to teach the body to burn fat more efficiently), with only a few long/hard efforts with sports drink/gel? Thank you!
Yes, at 45mins and 90mins.Yes but only with a gel to get used to what I will be using during the race (I only drink water).
stipe wrote:
Do you take gel during your marathon? If so, when?
Follow up question... Do you subscribe to the idea that most long runs should be on water alone (to teach the body to burn fat more efficiently), with only a few long/hard efforts with sports drink/gel? Thank you!
No. Gel didn't exist when I was running in that time frame. But I never really drank during marathons and don't drink during training runs unless it's extremely hot and I'm running in excess of two hours.
Matt, You are too fast for this thread now aren't you? I think he said 2:20 - 2:40 ;)
Brad
PR 2:35
Gels @ 15/25/35k Its hard to gag down the last one, but neccessary.
No gels during training, just a good feed before. But *my* experience is that your body's system is already stressed, squeezing as much energy as possible out of your reserves when you are running +2hrs. There is no need to subject yourself to additional stress - again, my opinion and experience. I have not experienced any incremental gains from inducing a minor bonk.
I have tried carb depletion and had the same experience - stressful, with no noticeable gain in the race.
way to call him out bjp! mj - i tried your suggestion on one run and it was awful ... of course i didn't have water either! now on runs of 2h+ i do 1 gel (2 if 2h20m+) and prob 16-20 oz of powerbar endurance formula over 3-4 drinking periods, placing bottles along the route ahead of time. seems to be working well.
sl
I don't take GEL during a marathon. Sports drinks suit me just fine.
I firmly believe in doing long runs on water alone.
I've never crashed during a marathon, usually running very even splits.
No to gels. Too many variables with needing water and controlling concentrations. I use a sports drink with carbs and salts having the luxury of my own bottles. I also practice with the official drinks to get the stomach conditioned as a back up. (Having to use Gatorade for STWM and its horrible but at least I have a plan B...)
Long run. Plain water only for the reasons you describe. Save the energy drink practice for shorter/faster runs.
Also, caffeine. Still experimenting with this but a couple of pro plus with 5k to go seems good.
Hope this helps
Adrian
How soon after consumption does the body begin to use the gel? Thank you for the great answers!
I take them at 10, 15, 20 miles, with a reserve for anytime during the final 10K when I feel I'm getting in trouble.
I don't know how long they take to take effect for certain, but when I'm in bad shape I think I feel them kick in within a mile and the effect wear off within 2-3 miles.
Best time: 2:30.40 (1981)
No gels, only water at the time, and not much. I have only run 3 marathons in my life, and finished two. I think I could have ended up with a time of 2:25 for the marathon, based on my shorter distance pb's including 51:21 for 10 miles (September 1980, Mansfield, Pennsylvania, U.S.A.
When I ran 1:50.49 in the Finchley '20' (April 21, 1978), I did not drink a drop in the race, possibly a mistake, but I didn't feel the need (again a mistake, no doubt). In that race, I was ahead of Tony Simmons for 10 miles, as he ran incredible 'negative splits that day. Check A.W. for details. The incredibly rapid cadence/turnover his legs produced during the last two laps (the Finchley was run over a 5 mile course) of that race had to be seen. It was really impressive.
Bernie Ford ran 2:10 at Fukuoka, without consuming more than a few sips of water. That was around 1980 (can't remember exact date).
A friend, Bob Roath (Walton A.C.) ran 1:44 for the Belgrave '20' in the mid 70's and also did not drink anything.
In those days, things were less sophisticated than they are now, but most people in Britain were running faster marathons!
Ghost
no gel.
I drank a gatorade/red bull/water mix frequently though...around 8% carbohydrate solution. I used that in training also, but to get used to the taste and not totally dehydrating myself on training long runs.
I think that perhaps if you carbo load the right way and are very well-trained (ie the pros back in the 70s and 80s..and some now) you could probably get away with just drinking water as you technically should have enough fuel to make it the full distance.
It takes about 15 minutes for your stomach to empty while exercising. So, take gatorade every 15 minutes or so. Also, pure glucose (sugar) is absorbed as soon as it hits the small intestines. Keep in mind that consuming too much sugar at once can lead to stomach "problems" and a spike in blood sugar leading to a dramatic drop and fatigue. Basically, it's best to consume small amounts of glucose through the entire run than a lot all at once. Also, I think the gel is just too much to worry about. You end up worrying more about your gel than your race. Salazar beat Beardsley running 2:08 and change taking very little of nothing in '82. Of course the energy demands of a 2:08 marathon is slightly different than a 2:30 marathon. The 2:30 marathoner will need more in the way of glucose because they are out there for 20 minutes longer, so basically you need enough to get you through the last 3-4 miles, which you should be able to get through gatorade along the course. The gel will help you more AFTER the race than actually during.
Alan
I use gels, because I think they give you less to worry about, rather than more, as some have said.
If you have the luxury of having your own bottles, there is still the possibility that these will be either poorly positioned or blown off the table by wind (I have had both happen to me).
If you rely on the provided special drink, there is always a bit of a risk that they will not have it at a particular aid station, despite announcements ahead of time that they will (this, too, is not unusual).
With gels, I carry 3, and the only thing I need is water. I have yet to run a marathon that did not have regular water stops.
Where do you guys carry the gels? Shorts with pockets? Belts?
am at the slower edge of things with a PR of 2:37h. am 6'1 and 160lbs - weight can make a difference and I am pretty heavy for a runner (I'm a triathlete).
therefore no personal drinks for me which means I go for the gels at 15 and 25 k.
I carry one gel in my hand and put two in the back pocket.
I used to have no back pocket so strapping the gels on back of the shorts at the waist (fixed with rubbers that were fixed to the shorts by needles).
www.raceready.comPhilly Phan wrote:
Where do you guys carry the gels? Shorts with pockets? Belts?
I used to use gels and experimented with sports drinks and diluted soda but found they all sat in my stomach for way too long, making it very hard to run. Now I just use water during the races.
Long runs without anything but water (including no breakfast before).
No belts. Belts are gay. I won't pay $50 for a survival belt when 3 safety pins does the trick. Most shorts have that key pocket = 1 gel(sometimes 2). Then pin one inside the waistband of each hip ( to avoid chaffing) +2 = 3. You are all set.
The other disadvantage of relying on energy drinks to be at the stops is the unscientific dilution/concentration mixture. You know some guy is just dumping in a package of crystals and then whatever amount of water will fit to top it up.
Water is the only essential requirement. I tell my athletes that if your stomach isn't bothered by consuming Calories then it can't hurt, even if it is just to promote recovery the second you cross the line.
Good luck.
And according to the book "Duel in the Sun" - on that day Salazar's decision not to take water caused him to contract asthma (spelling??) and also permanently hampered his running career.
As for gels, I try to take them every 5 miles (10,15,20). I try to avoid mixing them with gatorade, all that sugar will lead to that fatigue mentioned above.