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2:55 not to only practice eating drinking on your *slow* long runs but actually on your hard effort race pace runs when most don't actually use gels or water. Still do it! Hard breathing and bouncing about, struggle to open gels and spilling your stuff is simulating race conditions much better. Actually thats why I prefer hydration vests in training and runs, avoiding aid stations. With vests, 100% of water reaches my body. whith cups they're half filled and I spill half of it. Need to slow down or I under-hydrate.
The biggest takeaway for me was caffeine not peaking in your body for up to an hour after ingestion. Could use that information on my longer runs to see how it would affect the later stretch performance & metric wise. Thanks will be giving it a whirl with some caffeine gels in the near future.
Great advice and I really like the fuel planner. I would be interested to hear more about specific caffeine strategizing for a marathon or longer race. Better to focus it toward the later end of the race?
Thanks for sharing valuable information. With my marathon training sessions starting this is very helpful. My favorite takeaway from today's conversation is the peaking time of caffeine. I have been making rookie mistake of consuming caffeine gels close to end of race. Will try the new knowledge in upcoming sessions and races. ❤
My favourite point was about caffeine absorption. I need to more research because there is a product that claims to be absorbed through the cheek while chewing, that is faster absorption. I’ve used it in training to good effect. I’ve also been using Precision Fuel in my water.
Eye-opening fact was that the caffeine takes 45 minutes to kick in! I was taking my caffeinated gel with 5k to go in the FM. Seems like it was not optimum timing for race performance. Thanks guys.
@@TheBramptonValleyRunner That assumes you are watching two guys run. Not much value in that for me so I listen to the video while doing other things. As you mention, there are work arounds but what value does the sound effect add to the video?
I have recently been experimenting with recovery shakes (3:1 or 4:1 ratio of carbs:protein), to your point of starting recoveryduring the run. Your take on that please?
Where does fat adaption come in? I know most like to say this is for easy paces but one can move fat oxidation rates upwards and thus save carbs for when efforts are harder. This is not to say one should not use carbs but there is an option to increase the cross over point for fat burning and then bring in carbs as required so that it is not all about carbs and thus less gut distress. Electrolytes are super important no matter the fuel as often a feeling of being under fueled is often about being nuder hydrated with hydration including electrolytes.
How do you fuel? I found everything helpful info other than yours and the comment above...yes I can see you dont agree/think you know better etc...but can you just actually provide the better info rather just be contrarian and whatnot? Thats the part that drive me nuts about youtube commenters. Like Floris and this guy are successful and objectively (most likely) know far more than you or I would ever know on the topic...but yet the youtube commenter THINKS they're smarter, more ethical, fuel better etc....but have you actually provided any helpful info or are you just a salesman of negativity?
@@ryandoucette5966I am sorry you can't handle source critism. But not my problem that you have a problem with my comment. Go tell somebody else who cares.
Takeaway for me, drinking too much water-it can flush the electrolytes.. makes sense! So sorry you have to repeat this, but which camera are you using for the run? Thanks for all the info here! Brilliant 🫡
GIVEAWAY! What was your favorite lesson, takeaway or quote from this conversation? Subscribe and comment below for a chance to win a $100 gift card from www.pathprojects.com/. Winner will be announced November 1st.
My takeaway: "Recovery starts on the run" and start taking in caffeine at the halfway point. Informative video.Thank you.
2:55 not to only practice eating drinking on your *slow* long runs but actually on your hard effort race pace runs when most don't actually use gels or water. Still do it! Hard breathing and bouncing about, struggle to open gels and spilling your stuff is simulating race conditions much better. Actually thats why I prefer hydration vests in training and runs, avoiding aid stations. With vests, 100% of water reaches my body. whith cups they're half filled and I spill half of it. Need to slow down or I under-hydrate.
I visited that website and it really helped me a lot.
Thanks from Korea
Very helpful, also appreciated the timing as I'm 2.5 weeks out from the biggest race I have ever signed up for!
Great video. I didn't know about the recommended caffeine intake levels based on body weight. Very helpful.
The biggest takeaway for me was caffeine not peaking in your body for up to an hour after ingestion. Could use that information on my longer runs to see how it would affect the later stretch performance & metric wise. Thanks will be giving it a whirl with some caffeine gels in the near future.
New subscriber here 👋🏼. Really interesting insight. Really love when he said “Recovery starts on the run”.
Beyond helpful video! Cheers coach! Favourite lesson. Recovery starts on the run!
I am a big fan of both of you guys :-) Thanks
Great advice and I really like the fuel planner. I would be interested to hear more about specific caffeine strategizing for a marathon or longer race. Better to focus it toward the later end of the race?
Always enjoy your post with Andy very informative. with regards to PH , the 90g gel pouches are fantastic for training . Thanks.
Thanks for sharing valuable information. With my marathon training sessions starting this is very helpful. My favorite takeaway from today's conversation is the peaking time of caffeine. I have been making rookie mistake of consuming caffeine gels close to end of race. Will try the new knowledge in upcoming sessions and races. ❤
Recovery starts on the run! And how best to use caffeine and electrolytes before a long run and race
My favourite point was about caffeine absorption. I need to more research because there is a product that claims to be absorbed through the cheek while chewing, that is faster absorption. I’ve used it in training to good effect. I’ve also been using Precision Fuel in my water.
Eye-opening fact was that the caffeine takes 45 minutes to kick in! I was taking my caffeinated gel with 5k to go in the FM. Seems like it was not optimum timing for race performance. Thanks guys.
The background sound effects make it harder to listen to the conversation.
It’s got subtitles at the bottom….🤷♂️
@@TheBramptonValleyRunner That assumes you are watching two guys run. Not much value in that for me so I listen to the video while doing other things. As you mention, there are work arounds but what value does the sound effect add to the video?
I thought the same. I'm not an English native speaker and the music makes it difficult to concentrste.
Yeah, what's with the annoying AI generated "music"?
I have recently been experimenting with recovery shakes (3:1 or 4:1 ratio of carbs:protein), to your point of starting recoveryduring the run. Your take on that please?
Where does fat adaption come in? I know most like to say this is for easy paces but one can move fat oxidation rates upwards and thus save carbs for when efforts are harder. This is not to say one should not use carbs but there is an option to increase the cross over point for fat burning and then bring in carbs as required so that it is not all about carbs and thus less gut distress. Electrolytes are super important no matter the fuel as often a feeling of being under fueled is often about being nuder hydrated with hydration including electrolytes.
Takeaway: Must consume at race pace at some point in training.
Gel Owner...shills for you to buy more gels...great content thanks
Such a helpful comment....THANK YOU....this is what I needed to hear...no more gels Ill just eat youtube comments during long runs
Caffeine kicks in after 20 mins for me and only feel performance enhancing effects for 30 mins or so
My first takeaway is not listening to an energy products sales man on how to fuel.
How do you fuel? I found everything helpful info other than yours and the comment above...yes I can see you dont agree/think you know better etc...but can you just actually provide the better info rather just be contrarian and whatnot? Thats the part that drive me nuts about youtube commenters. Like Floris and this guy are successful and objectively (most likely) know far more than you or I would ever know on the topic...but yet the youtube commenter THINKS they're smarter, more ethical, fuel better etc....but have you actually provided any helpful info or are you just a salesman of negativity?
@@ryandoucette5966I am sorry you can't handle source critism. But not my problem that you have a problem with my comment. Go tell somebody else who cares.
@@ryandoucette5966 Don't get all butthurt over people that have critical sense. This is not fanboys zone only.
Takeaway for me, drinking too much water-it can flush the electrolytes.. makes sense!
So sorry you have to repeat this, but which camera are you using for the run? Thanks for all the info here! Brilliant 🫡