This is probably the most sensitive subject within marathoning…the fueling. What to take? When to take it? How much to take? There are a million questions and a billion answers…
But here’s the truth:
DO WHAT WORKS FOR YOU. And PRACTICE, PRACTICE, PRACTICE what you are going to do on race day.
But, since this is a series on WHAT TO DO in marathoning…here is my suggestion; and as everything I’ve written in this series…it’s MY SUGGESTION.
PRE-RACE:
Eat a breakfast — something light and less-likely to cause stomach distress. I always did plain oatmeal with some peanut butter, or a bagel w/ peanut butter, a banana, and a mixture of water and sports drink.
IN-RACE:
Early and often taking water and sports drink. Even on cooler days, do not neglect this. I believe in drinking every 5km during a marathon…alternating sports drink and water. As far as fueling (gels, gu’s, etc.) I would encourage taking a gel, gu, or chewable with each time you take water…that would be just about every 10km.
POST-RACE:
Carbs. Carbs. Carbs. Water. Water. Water. Sports Drink. Sports Drink. Sports Drink.
Or…if you are like me…Dr. Pepper!!!
I want to reiterate…find what works for you and practice it. I believe that most of your ‘specific-sessions’ should be done while practicing taking in the fluids and gels.
Practice makes perfect.
Phillips Running 