Marathon Carbo Intake- GU Frequency?

why haven't you figured this one out yet on your own? you're less than 2 weeks to go and should have done praticed this sort of thing on your long runs. Nothing new on race day, right?

for someone that is "trying for sub 2:48" and "successfully raced 1/2 marathons" I would think you'd have figured this one out on your own already.

Well, I haven't needed to take anything for runs of up to 23 miles which have included 10 miles of marathon pace tempo. I have never taken GU in a race but did take it several times on training runs early in the training...no stomach upset. I was just trying to avoid bonking the last 6 miles...a territory which will be new but with conservative early pace, am hoping to survive successfully.

Dear god curious! All she did was ask for some advice and all you do is admonish her... give me a break! The least you could do is offer some advice with that lashing.

Anyhow, Gu can be a little tricky even if you have trained with it because it takes awhile for your body to use that extra fuel. You almost have to anticipate when you're going to need it. I personally start taking Gu at 10 miles and then at every 5 miles, I would take another packet. The key is to take it with water...helps with the absorption. There's my .02 cents. Good Luck in Chicago!

athena wrote:

The least you could do is offer some advice with that lashing.

A lashing? I admonished her? Not quite.

The simple "advice" that I offered was that she "should have done praticed this sort of thing on your long runs" Did you miss that?

Its a little late in the game for a strategy. Perhaps she'll learn from this marathon and have a better one next time around.

Ms. Chicago,

Please let us know how you do. I would love for you to prove "curious" wrong. It is not too late for you to strategize. Again, Good Luck!

athena-

You sure miss things. Slow down when you read.

My name is "confused", not "curious".

Thank you Athena. That is exactly what I was thinking- 10, 15, 20 miles for GU. I am pinning two packs inside my shorts, grabbing a 3rd at the GU station at mile 18.

You are right about Confused...it would have been better if he had said nothing. Knowing at what mile to take GU is not going to ruin my race "strategy".

Just a quick FYI

Do NOT count on getting Gu (actually PowerGel) at Mile 18. Pin another one in your shorts/huggers. Too risky...plus, as it was a couple of years ago, the temp at the start was 30 degrees, and guess what? That PowerGel gets awfully thick in sub-freezing temps. If you wear it, it stays a tad more "fluid" due to your body temperature.

Good luck!

Take one GU every 40 minutes (40, 1:20, 2:hrs, then the last at 2:30)

It won't ruin your race unless you have to pull over and puke. That stuff is awful.

FYI: they are providing CLIFShots this year in Chicago, not GU!!! THe drink will be lemon-lime Gatorade. Also, I have been training regularly with CLIFshots and Gatorade all summer. I take one every 45 minutes. Best of luck and see you in Chicago.

Thank you everyone...one final question...the every 40-45 minute suggestions, even the every 5 mile one, has me taking a GU very late in the race...last few miles. Is there benefit in this...does it go to work fast enough...is adrenaline kicking in then? Sorry for basic questions. I will report back after my race.

I like the taste of CarbBoom. The orange flavor has some caffeine for a little extra boost.

is cliff shot solid like a power bar or is like GU but just a different brand? curious in case i have to bring my own.

I have successfully tried a GU every 5 to 6 miles and (on advice from Owen Anderson before the Houston Marathon) a half GU packet with with a small cup of water every two miles. I avoided crashing with both approaches. The potential problem with the packet every 6 miles or so is overloading your stomach with more than it can absorb or getting a super rush that will eventually result in a crash. GU can be a tricky thing. Getting the proper mix of the GU and fluid intact so that it actually is transferred to your body can use it as energy is not easy. Good Luck

You don't have to apologize for asking basic questions. That is what these boards are for. Taking the gel late in the race may keep you from hitting the wall or at least from hitting it hard. Also, it can help your recovery after you finish. I do the gels every 10K and they seem to kick in pretty fast. I hope it all work out for you in Chicago.

Don't be lulled into a false sense of security

by your training run - there is a big difference

between 10 miles at MP and 23 at MP, most especially

because you run at MP (or faster if you are not

careful) from the very beginning of the run, whereas

in your training runs you presumably did not. Your

body does not use carbs as efficiently when you first

start running, and you will burn through more carbs

in your first mile at MP than in your last.

During my last marathon training season I never hit

the wall during training, and completed several long

runs of 21-23 miles with about half the distance at or near

MP. At mile 20 of the marathon I was feeling great and

actually picking up the pace for a storng push to the

finish. Guess what, at mile 24 I hit the wall hard and

had to slow my pace almost 90 seconds per mile for the

two miles (thank god it was only 2 miles). All I

thought about during those last 2 miles was whether

I should have maybe took in just a few more carbs earlier

in the race (I probably only needed another 150 calories

worth to cover those 2 miles - although whether my body

would have absorbed them or not, who knows).

Bottom line is that you have a very thin margin to play

with if you are running right at the peak of your abilities

so be careful. I would not wait until mile 10 to start

taking carbs - it's not that you need the carbs earlier,

but your body can only absorb them at a fairly slow rate

when you are running hard, so you want to start the process

as soon as possible. Taking a GU at 5 miles will make

much more of a difference than taking one at 25. The

only real benefit in taking carbs in the last few miles

is that it will help to keep you from getting light

headed (which is some benefit), but your muscles won't

get a chance to use them.

My 2 cents

I can't advise you regarding frequency since I'm 190 pounds and have yet to break 3:30 for a marathon but one thing I can recommend is a pair of running shorts from a company called Race Ready. They make Long Distance shorts that have pockets all around the sides and back for putting gels in. Much more comfortable than safety pins!

Thank you Carb Loader. I do NOT have a false sense of security and am trying to do everything just right. Your logic makes lots of sense. My plan is to take one full GU miles 6,12,18,24. And, to drink Gatorade along the way when I am not taking GU. Many thanks!