I've always run the half/full marathons self supported and take approx 50ml sips per KM off a solution of Tailwind with 2 scoops (50g) and a Nuun tablet per bottle. The added weight is a concern, but not nearly as much as getting the fueling/hydration wrong. Next block in the summer, I might try switching to course hydration and carry my fuel....but those silly cups...ugh!
I practice relentlessly for the marathon on all my longer runs. It has served me quite well for racing. Also, I have noticed the elite usually take a bottle at the 5k (14-15:00 into the race), which means us regular runners should probably fuel starting at mile 2 the latest, 14-15:00 into the race. Interested in ketones but just read some very recent studies in the US that show no improvement for athletes on the exercise side however the mental side seems like a big plus! Hard to know unless you try yourself it.
Thanks Stephen. How would you deal with a situation where you are not able to pick up personal drinks on the course? Would you still stick to the same fuelling strategy but carry everything with you, including all hydration, or just carry gels and ketones and rely on normal aid station drinks for hydration?
I always add some extra to each bottle, and this happens quite a lot. Especially when super cold (hands can’t grab them etc) or when you do grab the bottle, hands can barely squeeze. Last case scenario I’d use fuel on the course, but it’s worth researching who sponsors your marathon and you might get lucky. Practice with the race sponsors nutrition provider etc.. they might have gels on the course
This is what I'm looking for, a pros race fueling strategy. Very few people are talking about this. Best meals/fuel, timing, (before/during, etc.). Hard to practice precisely in training bc these gels are expensive, I'm not fueling exactly like I am in the marathon in training at 200 lbs.
Yeah lately I’ve been buying my own gels etc.. “not lying” and I feel you on that. Problem is apparently we can increase how much carbs we can store via practice. Perhaps practice with a cheaper source to improve your bodies ability to absorb / digest while running and then race day have a more expensive version? But also test that lol prior to race day.
@stephenscullion262 Ahhhh, interesting. I knew we could increase our glycogen stores via training... I did not know part of that process was ingesting more carbs to help that adaptation 🤦♂️. Ty, I appreciate your feedback.
@@TritiuminducedfusionI have seen some guys using maple syrup and maple syrup/water mixes instead of gels and carb drinks. It’s a simple sugar just like the others and tends to be a bit less expensive per serving of 20g of carbs
Or not enough water ....one tough sesh I had was 26k morn 3k warm up +10km@mar.pace+10secanother 10k @mar.pace and 3k cooldown Evening sesh another 24-26kms 3k warm up+ 10kms @mar.pace +20sec + 8x1000m @10k pace+3k cooldown These Sunday double sessions killed me ...aiming for sub 3 next week in Barca , I must say I've been were you are saying ....needed to hydrate better !! But now I'm confident for a good result , aiming for sub 3 and less ❤😊
I'm assuming you use the velociti elite 2? How do you like them? Or do they custom make a shoe for you. I get 40% off at UA, so I just picked up a pair, I saw good reviews 🤷♂️. Not that I need another pair, I have a super shoe fetish 🤦♂️.
Hi Stephen I would like to know if you tried already MCT? I tried it and used it in my nutrition strategy but never tried ketones and would like to know if you or anyone in your audience tried it and could share what were the differences that they felt!
Hi Stephen. Love your channel. Great video as always. I live in Ireland and shipping from the US is $113 . Do you know if u can buy ketone iq in Ireland. Thanks so much and Happy running 😊😊😊
Don't hit the wall..... interesting title but when I trained for Tissington Marathon and Covid stepped in I posted in Facebook Ultra group how to move up to Ultra..... was told its only 6 more miles.... and ps there is no brick wall .... once that quote was in my brain I ran x3 ultras that year...... THERE IS NO BRICK WALL ..... just slow down to talk pace
some people want to hit XX:XX time and training to do that requires getting the most out of every minute you're out there. Anyone who is a runner can slow it down and go for a very long time, but that's not the goal for these shorter races or when trying to PR a marathon.
Let’s talk micro doping, because that’s what I thought mostly everyone does at the Olympics, is it? I thought the reason most athletes travel a lot is to avoid random testing? What is it, miss 3 tests and ya out? I think that’s a great subject to talk about..
I also fell over very similar to you, ended up with broken hand, bruised elbow, ribs and lungs (according to doctor). Was out running 2 days later. Runners are daft😂
it seems exogenous ketones have come a long way since a few years ago. ThankYou for this video, Stephen. thinking i might try simulating this strategy for upcoming 1/2marathon and in further training. THANKS
Thank you Stephen, i learnt to use the little and often and works for me. Can i ask how to train your body to use fat at a higher pace, this confuses me. TIA 🤙🏴
@@trailnut6002 Not sure, he waffles on a a good bit. also he runs so many more miles than the average runner so can sit in zone 2 more as has more runs to use up if you get me
I am a slow runner, and I have been thinking about what he is saying a long time. I read somewhere that the body is able to absorb 60g of glucose every hour, but I think that to maximize that, the body needs that 60g a little at a time over one hour, not all at once. I have a dry mouth, so sipping fluids (with carbs) frequently seems like a good thing 😅
Will never get tired of that fall on the coast lol can’t say it never happened to me either
I've always run the half/full marathons self supported and take approx 50ml sips per KM off a solution of Tailwind with 2 scoops (50g) and a Nuun tablet per bottle. The added weight is a concern, but not nearly as much as getting the fueling/hydration wrong. Next block in the summer, I might try switching to course hydration and carry my fuel....but those silly cups...ugh!
hands down one of the best "running channels" around. love your content and it keeps getting better!
I practice relentlessly for the marathon on all my longer runs. It has served me quite well for racing. Also, I have noticed the elite usually take a bottle at the 5k (14-15:00 into the race), which means us regular runners should probably fuel starting at mile 2 the latest, 14-15:00 into the race. Interested in ketones but just read some very recent studies in the US that show no improvement for athletes on the exercise side however the mental side seems like a big plus! Hard to know unless you try yourself it.
Highly unlikely your brain would use ketones without your body being glucose depleted especially in a marathon prep when you're loading with carbs...
Thanks Stephen. How would you deal with a situation where you are not able to pick up personal drinks on the course? Would you still stick to the same fuelling strategy but carry everything with you, including all hydration, or just carry gels and ketones and rely on normal aid station drinks for hydration?
I always add some extra to each bottle, and this happens quite a lot. Especially when super cold (hands can’t grab them etc) or when you do grab the bottle, hands can barely squeeze. Last case scenario I’d use fuel on the course, but it’s worth researching who sponsors your marathon and you might get lucky. Practice with the race sponsors nutrition provider etc.. they might have gels on the course
Permanent marker rings!!! I never even considered such a solution. Thanks Stephen.🎉
This is what I'm looking for, a pros race fueling strategy. Very few people are talking about this. Best meals/fuel, timing, (before/during, etc.). Hard to practice precisely in training bc these gels are expensive, I'm not fueling exactly like I am in the marathon in training at 200 lbs.
Agreed, its the one thing which I feel a bit iffy about.
Yeah lately I’ve been buying my own gels etc.. “not lying” and I feel you on that. Problem is apparently we can increase how much carbs we can store via practice. Perhaps practice with a cheaper source to improve your bodies ability to absorb / digest while running and then race day have a more expensive version? But also test that lol prior to race day.
@stephenscullion262 Ahhhh, interesting. I knew we could increase our glycogen stores via training... I did not know part of that process was ingesting more carbs to help that adaptation 🤦♂️. Ty, I appreciate your feedback.
@@TritiuminducedfusionI have seen some guys using maple syrup and maple syrup/water mixes instead of gels and carb drinks. It’s a simple sugar just like the others and tends to be a bit less expensive per serving of 20g of carbs
Or not enough water ....one tough sesh I had was 26k morn
3k warm up +10km@mar.pace+10secanother 10k @mar.pace and 3k cooldown
Evening sesh another 24-26kms
3k warm up+ 10kms @mar.pace +20sec + 8x1000m @10k pace+3k cooldown
These Sunday double sessions killed me ...aiming for sub 3 next week in Barca , I must say I've been were you are saying ....needed to hydrate better !! But now I'm confident for a good result , aiming for sub 3 and less ❤😊
Don’t forget electrolytes too 😉
I'm assuming you use the velociti elite 2? How do you like them? Or do they custom make a shoe for you. I get 40% off at UA, so I just picked up a pair, I saw good reviews 🤷♂️. Not that I need another pair, I have a super shoe fetish 🤦♂️.
A very good product maybe but price is completely inaccessible to most.
Haha that intro bro. Thanks for sharing knowledge
Very expensive...
Hi Stephen I would like to know if you tried already MCT? I tried it and used it in my nutrition strategy but never tried ketones and would like to know if you or anyone in your audience tried it and could share what were the differences that they felt!
Hi Stephen. Love your channel. Great video as always. I live in Ireland and shipping from the US is $113 . Do you know if u can buy ketone iq in Ireland. Thanks so much and Happy running 😊😊😊
I’ll have to ask, but when I ordered them it was from heaf maybe, or something like that, and it was pretty fast delivery
Thanks for letting me know. Take care Stephen and best wishes with all your training and racing.
Thank you for the great information you put out!
Don't hit the wall..... interesting title but when I trained for Tissington Marathon and Covid stepped in I posted in Facebook Ultra group how to move up to Ultra..... was told its only 6 more miles.... and ps there is no brick wall .... once that quote was in my brain I ran x3 ultras that year...... THERE IS NO BRICK WALL ..... just slow down to talk pace
Some of us want to race.
some people want to hit XX:XX time and training to do that requires getting the most out of every minute you're out there. Anyone who is a runner can slow it down and go for a very long time, but that's not the goal for these shorter races or when trying to PR a marathon.
The Jornets, Walmsleys, Dauwalters of the ultrarunning world would disagree about slowing down.
Thank you for all your pro tips 🙏
5:00 mile is so ridiculous
Let’s talk micro doping, because that’s what I thought mostly everyone does at the Olympics, is it?
I thought the reason most athletes travel a lot is to avoid random testing?
What is it, miss 3 tests and ya out?
I think that’s a great subject to talk about..
KetoneIQ is the worst tasting supplement I've ever tried lol
100
Hi, i would have loved to register your online class, but the software seems to have a bug, if it comes to contacting the VISA page!
I also fell over very similar to you, ended up with broken hand, bruised elbow, ribs and lungs (according to doctor).
Was out running 2 days later.
Runners are daft😂
it seems exogenous ketones have come a long way since a few years ago. ThankYou for this video, Stephen. thinking i might try simulating this strategy for upcoming 1/2marathon and in further training. THANKS
The lads on the Tour are doing ketones with an EPO chaser
Congratulations, Stephen! 🔥😊😊😊👌
Great information that I can use and test out for my October- Marathon!
I ordered myself some 😊
What do you eat before the race?
Very important
How do u do that
How do u train your body to use far as fuel close to the speed u wanna run ?
Look at his steady run videos, he explains it well there
Thank you Stephen, i learnt to use the little and often and works for me.
Can i ask how to train your body to use fat at a higher pace, this confuses me. TIA 🤙🏴
Run fasted
@AugherAndy is that really what he means? Or is it to spend a lot of time at your target and zone 2 pace?
@@trailnut6002 well you use fat more when you run fasted!
@@AugherAndy I know, I just have heard him preaching getting there by other ways
@@trailnut6002 Not sure, he waffles on a a good bit. also he runs so many more miles than the average runner so can sit in zone 2 more as has more runs to use up if you get me
First
It looks like you really enjoyed the Ketone IQ flavour! 😄
Hahaha yeah good luck
You and all the elites don't know the half of it! Try fueling for a 4 to 5 hour marathon 🤪
I am a slow runner, and I have been thinking about what he is saying a long time. I read somewhere that the body is able to absorb 60g of glucose every hour, but I think that to maximize that, the body needs that 60g a little at a time over one hour, not all at once. I have a dry mouth, so sipping fluids (with carbs) frequently seems like a good thing 😅