Feed the Machine

How do I avoid bonking part way through a long race?

You'd be surprised how many calories per hour your body demands while you are out pounding the pavement. Anytime you're racing longer than an hour, you'll need to think calories. Calories equal energy and most people need about 150 to 300 per hour, depending on your level of training and the weather. The body deplets its stores in about two hours, but being more highly trained and eating a high-carb diet can help you last longer before bonking, since training teaches the muscles to hang onto the energy stores. In races, focus on getting calories before the bonk happens - most certainly by about 75-90 mintes out and then eating regularly to keep the energy flowing at a constat rate.

Before a race, size up the aid stations, estimate how long it will take you to get between them and plan exactly when you'll need to take in calories. If you figure on about two "doses" per hour, each with about 100 calories, you may find that you'll need to imbibe your chosen calorie source between ai stations. Some favorite energy packed foods include gels, Shot Bloks, sport bars, and Fig Newtons. Energy drink powders such as Gatorade Endurance, Ultima Replenisher and Hammer HEED, are also an easy way to get calories down the hatch.

These drinks also supply much needed sodium and electrolytes. Being low or imbalanced on those can also bring on the bonk. Popular electrolyte supplements include Succeed, E-Caps, and Thermo Tabs. Of course, you don't have to pop pills to get the recommended 300 to 1000 miligrams per hour. Pretzels, chips and electolyte drinks also work - at least over shorter distances.

Unless your doing an Iron distance tri or an ultra protein isn't really necessary and is harder to digest. But remember: Everybody is different. You may find you only need 150 calories an hour; on a cold day, when your body is working harder to keep you warm, you may need over 300. The primary message here is: don't wait to stoke your fires. Race planning also means plotting and timing your calorie intake.

Today's Workout:
6 mile run at 8min pace

Crash sends....from my Mac.