Okay so a long time ago I rode really far on my bike with a fruit roll up and a bottle of water. Needless to say, I fared poorly. A couple of years ago I rode 3 hours on a cool rainy day with 1 water and a Gatorade, think why would I need food. I just made it home. Usually I am good about food and water when I exercise, but occasionally I have been caught out.
Well that happened again the other day. And frankly I should have been paying attention more, but instead I have been paying so much attention to the actual exercise and things like increased base training, that I may have neglected my calories (and I am one of those people that needs a decent amount of calories). Well I won't make that mistake again this season.
Most of my training so far this year has been under 1 hour. 8-10K runs, bike commutes and swims. All in the name of building a good base. I don't need food during that level of exercise. I can easily make up that deficit when I get home or to work. But alas as I started to add in long runs in my attempt to get ready for a half marathon, I didn't think to bring anything with me.
My first 15K run was fine. I ran slow, I made it home and had a decent meal. It was very good. Then a week later I headed out for a long slow 20K run (well I headed out for a 2 hour run). I ran along and by the end I was dragging myself home. It took me 3 days to get back into shape. a week later I ran with a bottle of Gatorade and a Powerbar. The next day I swam 2400M and rode 32 KM without any trouble.
So I write this mostly as a message to myself not to forget about calories and as a warning to others starting their long runs and long rides after a winter of slumber. Find something you can carry, bring 2 bottles on a ride, and if need be set your watch to beep every 20 minutes or so and take a bite and a swig of the bottle.
Now I need a rest. Just managed an 8K run at a 4:13 pace. Yeah, I had plenty to eat and drink today and had some good old chocolate milk when I got home. Mmmm.
2 comments:
I know that personal preferences vary, but my key to running the half is two 250ml bottles on a belt, one gatorade and one water, and two gels. The first gel is at 45 minutes and the second is at 1:15. Use water after the gels and to chase the gatorade when you feel bonky. Usually I finish the second half of the gatorade when I'm done, and there's no water left.
Sounds good, Mike. My powerbar big bite with Gatorade chaser every 30 minutes (and a swig of the gatorade every 15 min) seems good so far. When the pace picks up a bit and the weather gets warmer I may require more.
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