I haven't trained with energy gels or beans for this run. But, I have used them for longer distances in the past. I ran 11 miles a few days ago and my legs were absolutely gassed at mile 7. I still made it in before the balloons would have caught me, but I'd like to fuel a little better during the run. Will there be anything at the expo or on the course anyone would recommend? I could also just bring something with me. Any recommendations?
Great questions! I'll share what experienced runners told me before I did my races, and now that I've done a few (half- marathons and an ultra marathon) I found the following to be helpful:
- Do not "try out something" on (or very close to) race day. Test your body / fuel compatibility beforehand.
- Fuel every 4ish miles, and know which fuel is designed to take water with it.
- Salt is important for muscles, but also for cognition. Salt intake can help with "brain fog." I prefer salted maple syrup packet.
- I love non-caffeine gels, but I've heard the caffeine gel is good for the back half of a run... just know when your body is going to actually use the fuel. Don't wait for the last two miles to push caffeine!
- My favourite gels were honey stinger. I liked the gummies for courses where I wanted a little bit more often. My favourite electrolyte is Nuun. People like tailwind, but it wasn't for me. (People love GU a lot)
- Weather can impact fuel / hydration strategy. Plan ahead to be well hydrated (but not over hydrated) at least 1-2 days before the race. Be aware what's in the cup at the aid station.
- I LOVE the Stinger waffles, but I save them for a treat after a race. I don't like them for on course running. They're great for hiking!
Standard disclaimer: As always check with your doctor for any fuel concerns, especially if your situation requires certain levels.