Marathon Intake
Like every other aspect of my racing I do apply a drinking and carbohydrate strategy during the race. The best way to describe this is cover what I actually did during the race and give some reasoning along the way. The carbohydrate loading leading was covered in Carbohydrate Loading - Melbourne Marathon . Pre-race: 2.5 hours prior to race start: 60g cornflakes 150g peaches & pears 200ml low-fat milk Espresso 500ml Gatorade This topped up my liver glycogen stores that get depleted during the overnight sleep. The timeframe allows everything to settle and pass through my stomach to minimise the risk of gastrointestinal problems during the race. The water within the gatorade combined with the hydration strategy as part of the carbohydrate loading over the previous days should have me adequately hydrated for the race start. 45min prior to race start: 300mg caffeine 10min prior to race start: 200ml water This was preceded by a 15 minute easy war...