Crawley accomplished a 30-kilometer (18.6-mile) run in 2:51, torching 2,517 energy.
Final up to date on July eleventh, 2024
Hybrid athlete Fergus Crawley conquered a 250-kilometer ultramarathon in March 2024 and now desires to run a sub-three-hour marathon.
On July 8, 2024, Crawley shared a video on his YouTube channel detailing the three pillars of efficiency vitamin for fueling lengthy runs. He accomplished a 30-kilometer low-intensity regular state (LISS) coaching run at a mean coronary heart charge of 140-145 beats per minute (BPM).
3 Important “Vitamin Pillars” for Endurance Athletes
Try the video beneath:
Crawley’s fueling technique is cereal, banana, and protein milk earlier than embarking on a 30-kilometer coaching session.
For a future, saturate glycogen shops with an enormous meal.
[Related: How Does Running Change Your Body? An Expert Weighs In]
Carbohydrates
Crawley prioritizes intra-workout vitamin if endurance coaching exercises last more than 90 minutes.
Hit 60 to 90 grams of carbs per hour throughout a future to maintain efficiency.
Throughout his 30-kilometer run, he fuels his physique with a banana, power gels, and 1.5 liters of water blended with carbon electrolyte powder, totaling 187 grams of carbohydrates. This sports activities drink concoction ensures Crawley hits his carbs, fluids, and sodium objectives.
Throughout this marathon prep, Crawley maintains a each day carbohydrate consumption of 270 grams. With a objective ending time of sub-three hours, he goals to eat 90 grams of carbohydrates per hour through the race.
Fluids
The Scottish hybrid athlete suggests consuming 500 to 750 milliliters of fluids per hour however emphasizes adjusting the quantity primarily based on particular person sweat charges and climate situations.
It’s necessary to notice that I say fluids relatively than water.
Crawley makes use of a pedometer in his smartwatch reminders to make sure constant hydration all through the run. He goals for 3 to 4 sips of fluid each quarter-hour and a few meals each half hour. He additionally consumes a banana or power gel each half-hour.
Sodium
Crawley combines sodium with fluids and carbohydrates for optimum efficiency. He suggests a baseline consumption of 400 to 600 milligrams of sodium per hour whereas acknowledging that particular person sweat composition might necessitate changes.
There are two parts to sweat — quantity and composition.
Quantity refers back to the quantity of sweat produced. Composition denotes the focus of electrolytes misplaced through the run.
Crawley’s suggestions ought to function a basis, encouraging people to experiment and personalize their vitamin methods primarily based on their distinctive wants and responses. He recommends experimenting with numerous fueling methods throughout coaching runs to make sure a personalised and efficient method on race day.
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Featured picture: @ferguscrawley on Instagram