Are you one of the estimated 48,000 training for the 2013 New York City Marathon? As I write this, there are 56 days 2 hours 29 minutes and 30 seconds to go before the starting gun goes off in Staten Island, and you’re probably looking forward to finishing your training and getting to the race.
Thankfully, the weather has cooled but your longest training runs are still ahead of you. During this make-it-or-break-it time, it’s important to start practicing your fueling and hydration strategies. The best strategy will ensure that your nutrition needs are met without leaving you feeling as though your mouth is gummy or your stomach gurgling.
At this year’s NYC Marathon, water will be supplied by Poland Springs, sports drink by Gatorade featuring their Endurance Formula, and gels by Powerbar. Gels provide twice the amount of carbohydrate as Gatorade (27 grams vs 14 grams) with the same amount of sodium (200 mg) and, of course, no fluid. So there are 2 things you must start to figure out now: will you be using sports drink, gels and water, or both, and how will you balance the amount of fluid needed with gels so that you do not end up with stomach cramps from a concentrated form of sugar? The most current research finds that 60 to 90 grams of carbohydrate each hour is optimal. This means at least 32 oz of Gatorade or 2.5 packets of gel with 32 oz. of water per hour. A heavy sweater might need more.
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If you have not been using these products, you must decide whether you will carry your preferred fuel and fluid source or use those available. If you are going to switch to the products available, do so now. If you don’t feel right after the first time with a new product, hold off before throwing it away. Our gut can be trained to handle the right amount of food and fluid, but some will find that this takes longer than others. You can start by mixing products, using some of what you are accustomed to and adding in Gatorade or Powergels. Gradually increase the amount of product until you can tolerate the recommended amounts.
Some of you are racing to beat a PR, while others may just hope to reach the finish line. Regardless, planning and trying out your fuel and hydration strategies will increase your chances entering Central Park feeling strong and reaching your goals on race day.