Gels

We recently witnessed one of the most iconic world records and psychological time barrier being broken. The first sub-two-hour marathon. I am not sure I should be copying the master plan of Sebastian Sawe. We have radically different physiology and I have not, at this point in time, achieved a sub-two-hour half marathon. I suspect that the main reason is the normal talent, dedication and such things but there are discussions around other factors: the new generation of trainers available, modern science to enhance training and the ability to fuel his efforts through high levels of clever carbohydrate intake in the form of gels. Time to discuss the use of gels to fuel in event requirements. 

An often raised problem with the consumption of gels is the ability of the athlete to consume enough, essentially non-standard good stuff, to fuel big sessions or events. One of the few advantages I have over other athletes is my ability to tolerate food in large volumes. While professionals struggle to tolerate small numbers of gels, I can happily chow down a handful without any such side effects of sickness and diarrhoea. This amazing natural ability to consume may be the reason I was overweight in the first place. 

The implications of this are that I can happily consume a gel with 30g to 50g of carbohydrate every 45 to 60 minutes just like a pro. However, my performance does not require such a high level. An unfortunate irony not lost on me. However, if I am aiming for an approximate 7-hour time in a 70.3 event, I do need to fuel that time. I do need to work out what I need to consume and how I am training to get me to the finish line. I do need to fuel my training when doing long events. However, I cannot just consume what my body can tolerate because that will have a negative impact on my weight and the quality of my nutrition. 

So, this is my baseline:

• Training run under an hour - no gels
• Training run from one to two hours - a single 30g gel around the hour mark
• Training run of anything longer than 2 hours (rare) - after an hour will need a single 30g gel every half an hour
• Training ride under two hours - no gels
• Training ride over two hours - after an hour will need a 30g gel every thirty minutes plus a carb and electrolyte mix in my drink to supplement. Although this is mostly about the electrolyte. 
• Olympic and 70.3 events - 30g gel at the start. Carb and electrolyte drinks on the bike. Water in transition. 30g gel every thirty minutes on the bike. 30g gel every 5km on the run - however, I would not be carrying enough product to fuel this so it will be flexible based on location and supply of aid stations at the event. Also, try and have some real food in transition. Banana, flapjack, nuts or peanut chocolate. 

Out of event fuelling is another matter.  That is dealt with in another article.