or light jacket Blister patches, emergency money, optional energy gels, maybe in small bumbag Old disposable long-sleeved top and leggings for keeping warm at the start, energy drink for before the start, optional dustbin liner with head and armholes
recommend you try to eat something. You would need to consume four or five gels or the equivalent in sports drink to get enough energy. Cereal and slow-release carbs are your best options.Q. How much do you recommend drinking before the race? inlastplace
, and the amount of coffee used. In the debit column, caffeine may have a diuretic effect or make you jittery. And coffee on its own isn't an ideal recovery drink. "It shouldn't be the only thing you count on for replenishment," says Gidus.Clif ShotsThe energy
and concentrations of energy drink during training. The varying composition of the commercially available drinks means that some transfer more rapidly than others, so experiment to find one that minimises your symptoms. Choose a drink with a complex carbohydrate base
reduce the speed of fluid replacement. These are better post-run drinks that offer a higher dose of energy with the fluid.
.2-1.6g/kg/day (56-75g) Fat 84g (29.6% energy intake) Approx. 25% energy intake TOTAL ENERGY 2553kcal Approx 2100 – 2850kcal per day, depending on training Comments & Recommendations Energy intake Sue's energy
glass of water for every 250kcal of food you eat. An easy way to achieve this is to drink two glasses of water with every meal.13. Stand up straightPoor posture – hunched shoulders and a shuffling gait – is a sign of energy depletion, says Robert Cooper
. Eberle says athletes often fail to take in enough energy during tough workouts to realise their potential. Change it: Fill your drinks bottle with a sports drink rather than water and set your watch alarm for every 15 minutes to remind you to sip. On a
Boosting your energy on the run has never been easier. With countless gels, drinks, chewy sweets and even an energy soup on the market, you'll have no trouble finding something to keep you fuelled to the end of even the longest ultra. For many of us
the start will ensure your glycogen stores are topped up. Ensure the drinks bottles on your bike contain carbs (see Rocket Fuel, right) or have something to eat, like a banana or an energy gel, once you are settled on the bike. The length of the event
