Carbo loading and other tips/reminders

[Bharath Prabhakaran]

With the Long Beach marathon, less than a week away, here are some useful tips on carbo-loading and other stuff.

Carbo loading

• Need to start loading up on carbohydrates 3-5 days before the race (i.e. start tomorrow or Tuesday)
  
• Aim to get 65-70% of daily calorie intake from carbs (complex carbs (whole wheat etc. preferably) as well as simple (rice, pasta) - lay off the cookies etc. though - too much fat in them). The key point is that total calorie count remains constant - just a higher percentage of carbs
  
• Can be a combination of pasta, bread, rice, beans, cereal, oatmeal, fruits - whatever you typically  eat - don't experiment!
• Another way of looking at this - you need to take in 5-6 grams of carbs per kg of body weight per day (so if you weigh 60 kgs you need 300-360g of carbs per day).
• Don't completely cut back on protein and fats - they can make up the remaining 30% of intake
• Hydrate well (at least 64 oz every day) - can sip sports drinks to get the liquid + carb intake
• Coaches will have key last minute tips at the Carbo load dinner on Saturday in Long Beach - make sure to attend
  

Workouts this week

• Short easy paced runs on Mon (3-4 miles) and Wed/Thu (2-3 miles); no hills!
  
• Slow and easy jog for about 10-15 minutes on Friday if possible (to get the legs moving)
  

Other Tips

• Clip toenails by Tue/Wed (if not already done recently)
• Use Glide/Vaseline, Nipguards/circular band aid (for guys), 
• Go to the expo on Saturday but do not spend too much time on your feet!
  
• Get running clothes, cap, gloves, jacket etc. ready on Saturday (so you don't forget in the rush) - pack your running clothes and shoes :-)
  
• Pin the bib on the T-shirt and put the chip on the shoe on Saturday
• Do not wear new T-shirt/shorts/socks  (e.g. the marathon shirt you pick up at the expo) - don't experiment. The last thing you want is chafing from new clothes during the race.
  
• Pack fuel belt, Gatorade (for sipping on Sat (may need to buy this at Long Beach unless checking in bags while flying) and also filling up the flasks before race), Gu, Energy Bar etc.
  

During race

• Hydrate, Hydrate, Hydrate!!! (through the week)
  
• Drink electrolyte drink at water stops (when you are not taking Gu) - gives you the sugar.
• Take Gu/other sugar source to prevent depletion of liver and muscle glycogen reserves (don't experiment - whatever worked during long runs)
• Start slow - don't try and keep up with the elite runners!
  
• Finish strong (following the previous step will ensure this :-)).

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Thanks,
Bharath

http://0to262.blogspot.com