“Like many of my peers, I almost always crave a burger and a beer after the race.” —MollyHuddle 🍔🍻
I like to alternate with gels because, depending on how cool or warm it is, I can customize how much hydration goes with the set amount of sugar. With the fluid carbs, I sometimes don’t feel like I can stomach all the liquid sloshing around. Although I try to carry the bottle a long way and drink slower, I still usually have to sacrifice at least a third of the serving.
I’ve heard many strategies for caffeine use. Gatorade suggests taking 1 milligram per kilogram of body weight every two hours during a race, as well as 3 milligrams per kilogram of body weight an hour before the race. Anecdotally, I’ve heard of athletes who save it for the last bottle or two in case it disrupts their stomach, but I’ve also heard to use it early because it takes 30 to 45 minutes to kick in. I typically take one or two caffeine gels with roughly 15K and 10K to go.
Finding the sweet spot amidst these guidelines is what I practice in long runs and long tempos. If you play around with the brands, amounts, timing, and other details, you’ll figure out what works best for you. There’s even evidence that justand spitting out a carbohydrate solution can have a positive physiologic response during a race if you feel you can’t actually stomach the solutions. I’ve not yet tried this, as I’ve been able to drink a majority of all my bottles so far.
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