ULTRA MARATHON RUNNING NUTRITION: RACE DAY TIPS AND FUEL-HYDRATION STRATEGY: Coach Sage Canaday
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- Опубликовано: 28 мар 2021
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Ran my first 31 mile ultramarathon yesterday 😁
Working towards the same (50k) in May, v hilly course, hoping for
CONGRATS!
Congrats!!
Congrats! they're like tattoos - you soon forget the pain and keep coming back for more
That’s awesome, so did I!
Just did my first 100 miler a few days ago. All your videos have been a huge help over the years. Thank you!
Congrats - huge accomplishment
Really insightful Sage, thank you. Training for my first 50 miler in a few weeks. A few 50ks and a 40 miler under my belt. Only now do I finally feel like I’ve got things dialled in. But, race day is a different beast mentally and physically
I ran at about 8:30 / mile pace for 18 miles and then hit a massive wall the rest of the way .... definitely run very conservatively at the start! I learned that the hard way
Canaberry is SOOO good! I have to hide them from my kid. Thank you for helping Spring Energy to develop such yummy plant based gel I can enjoy during my marathon training!
This is a great info, like always Sage! specially because I'm gonna be doing a 100k for the first time on June I've also seen some of your other videos where you talked about pretty much the same topic, but now! this one becomes more relevant right now. Thank you very much Sage!
Thanks for the great video, very helpful!
I ran my first 50k in November and my favorite thing at the aid stations was shepherd's pie and chocolate donuts! Lol Totally different beast though, mild temps, relatively flat, and a 4 mile loop with a great aid station. I'm nervous about my upcoming mountain 50k in June... I'm guessing the heat and altitude would make a stomach full of shepherd's pie into a comedy/ horror! Time to try Canaberry!
Very pleased this came out....running my first ultra in 4 days time.
Good luck!!
@@Kelly_Ben thank you!
Distance? Good luck
@@stillrunning294 Doing my first 100km
Very useful Tips Sage... Thanks a lot!
Excellent talk Sage. Thanks!!
Good video sage, for my first ever marathon last year I had two bottles of water with tailwind in it & two bottles I just put half a teaspoon of sea salt with half tablespoon of honey left on tables around the marathon cause, came first in my age group 😀 probably should of had a few gels as well, thanks Sage 👍
Awesome video. Thank you 😊👌🏻🏃🏻♂️
I’ve found having Gerber baby foods to be excellent food sources it’s the closest to having “real” food . Apple or Blue berry was quite tasty however the satchels are only 200 calories worth!!!! And yeah coke or flat coke it’s the best especially at 2 am in the morning lol good stuff .
Good stuff Sage
Great Advice Sage 😁👍
42 miler this weekend. Thanks for the advice!!
I remember the old days of the original “accelerade” that was some slaty drink
Great information.
One thing I learned in my 100 is eating gels and sweet drinks is fine, but at Mile 70 my teeth actually started to hurt from the sugar. What I do now is use some water afterwards to rinse the mouth.
Ran my first ultra (50K) back in January. Ordered my spring energy packs for the race and I was pleased. They all kind of tasted the same imo, vaguely like bananas, but I liked them a lot. Chugging coke/soda also works! Downed about 8oz before the last 10k and felt pretty good finishing.
Chugging coke doesn't really sound like the best idea in the world. A lot of acid and not really sure if that much CO2 helps with avoidi g gastrointestinal upset.
great to hear and CONGRATS!
@@frlipa you’re probably right that it’s not the BEST idea, especially early in a long race. I did it close enough to the finish to give me a short boost to the end.
love the charlies brown cup
Different topic but seeking ur wise consul since you have spoken about Hokas extensively in the past:: what hoka would u suggest if you are supinating? my foot rolls to the outside and is wide.. I want a shoe with a springy ride, energy rebound... used hoka 6 and the feel like they are sucking up my energy, heels hurt and instep feel constricted and too tight. gaviota felt like a brick...I feel like when weaing the 6's that im sinking back into the heels ,feels weird, no forward momentum..like a car with sacked out rear springs!...Ive wide feet, a small stride, only walk and jog short distances,want confort for my aching heels but also want a springy shoe that aids momentum..i have wide and flat feet and supinate alot..not a mid striker but rather im a heel stricker, short stride. the bondis are absorbing my momentum! like walking on the beach in sand.. Any better matched Hoka or perhaps a different brand to check based on what ive shared? thanks bro!
Hey Sage! How much improvement should I see in my 5k being 16 yrs old on a 4 week training plan starting at a 19:27
Sage, I am trying to find the video where you show people how to pinch and drink out of a cup when racing halfs & marathons. I've shared that video with others before but can't find it. Any suggestions?
I have a questions for everybody (just can't figure out with only my own), What's the convinient way to carry a serve of powder with yourself during a race. I would like to have packing like gels, but rarely see isotonic packed this way
Hi Sage, not exactly related to the video BUT Q for you: Which Hoka shoe to race a road 10k these days? Rocket X? Rincon? i'm pretty new to Hoka but have been really liking the Clifton 7s I've been trying out for some easy running, keen to look at some for other running.
Can I overdo the electrolytes a little bit to be on the safe side? Times one and a half let's say? (I'm a salty sweater)
Thanks for the advice. Although I wince whenever you say "bonk". Means something totally different in South Africa.
you know I realized that as soon as I said it (even here in the US I means [meant[ the same thing I think!)!
@@Vo2maxProductions Looking forward to seeing you at the Comrades again someday.
I have a real problem with my hands during marathons and long distance runs. My finger swell so much that I cannot close my hands or make a fist and they feel sore. I was told it could be hyponatremia but this happens on every long run so is it really I wonder?
where’s your website gone!? i want a training plan :)
I know that if I drink Fanta (I hate cola flavours but the same goes for coke) I initially feel fantastic and then about an hr later I hit a bonk that is multiple times worse then any other bonk.
Hello Sage. Hope you are safe and doing alright. I have a question. I am thinking of purchasing a pair of Hoka One One . My previous shoes were Adidas Ultraboost, Nike Pegasus 37 and last one Saucony Kinvara 11. I am an amateur runner(usually 10k-21k races) who runs on road or dirt. Which shoe would you recommend to me? Thanks in advance
Safe? Get ahold of yourself.
I have a summer ultra and I’m a bit worried because I’m a very salty sweater. I’m really going to have to take in a lot of salt and electrolytes.
@@vic6820 maybe if I properly have enough nuun before. Once I get to the “bonk” phase nuun isn’t enough, and I need to stop for a while. Perhaps I need to look into salt tablets.
I just started taking nunn and almost passed out and nearly called the ambulance after eating dinner post 32mi
Any tips on how to run indefinitely without losing too much salt and potassium
I think this may be why potato chips are so common at aid stations. Their size to sodium ratio is pretty good it seems compared to other quick/easy snacks
I think the farther your run is, the more benefits of being fat adapted become apparent. In a relatively new runner (~2.5 years) and haven’t taken a calorie in for any runs < 2.5 hours in over a year. My water intake has also decreased probably due in part to increased fitness but also as a result of less carbs in my diet. Carbs are correlated to hydration need and I think being fat adapted pays huge dividends as opposed to relying on exogenous carbohydrate, I think electrolytes are at least as important as calories from carbs. They are of course helpful in certain situations just not sure I subscribe to the whole carbs make your run better and you need them idea. Different things work for different people but when I eat a lot of fiber, I often have to stop to go to the bathroom whereas a nice cheesy omelette with a lot of butter and my stomach is feeling much much better usually. I’m pretty much over sweets and carbs except in very little portions and timed strategically around exercise
@@vic6820 if one relies on just fat for fuel then they aren't going reach their full potential in running. If you want power to go uphill (up mountains) fast at high altitude you're going to need carbs. Even the Zach Bitters of the world have a bunch of sugary carbs during a race...for a flat 100-miler on the track. In the Hills you'll really lose power though
@@Vo2maxProductions agree with you and Vic completely. Carbs will work better for you on race/ threshold/ super long runs though if you limit them generally speaking. I don’t know why anyone needs gels for a
1:15 Kofuzi always starts fast..
My only concern with fruit would be high fiber during your race…
where’s your website gone!? i want a training plan :)