Fit blondes in Berlin

[kinboshi]

Sigh. Ballot entry sent. Seriously starting to wonder wtf is wrong with me.

Haha, welcome to the world of being a runner. Entering races you don't want to do and have no logical explanation as to why you sent in your entry form.

[Claw75]

Sigh. Ballot entry sent. Seriously starting to wonder wtf is wrong with me.

Haha, welcome to the world of being a runner. Entering races you don't want to do and have no logical explanation as to why you sent in your entry form.

I just know that if I didn't, next April would roll around and I'd be watching it on the telly really wishing I'd tried to get in.

[gatso]

I went to a few seminars this weekend.

There was one on nutrition which I made a couple of notes on.

The response might be either - already know, don't agree with or didn't know - but thought I might as well put them down here on the off chance they might help, or at least generate discussion about good nutrition.

1. Training.
20g of protein + 1g of carbohydrate per kg of weight straight after training will maximise the benefit from your recovery

2. Carb Loading.
You can build up extra carb stores for 3 days - and keep them for 3 days.
So if you're racing on Saturday then carb load on Mon,Tue, Wed then eat at a 'comfortable' level for Thu Fri so you don't feel uncomfortable when racing.

3. Pre Race.
2g of carb per kg of weight 3 hours before the start.
750ml sports drink (carb+electrolytes e.g. Gatorade) spread out over those 3 hours

4. Race
Assuming you can draw on carbohydrate reserves for the first hour
Just over 1g of carbs per minute (will mean your body will process just under 1gpm) is a rough guideline - and spread out the intake as much as possible over that extra time.
Glucose + Fructose mixtures will mean your body will process more of the carbohydrate than Glucose alone (but adding sucrose doesn't make that much of a difference)

That was almost literally the notes I took so with any luck that makes some sort of sense. There was a lot more he was talking about but I kept on getting ..... distracted..... by Cassie Patten looking surprisingly hot  

Any other ideas about nutrition that can be put in handy bullet point form? (because any more detailed and it gets too boring to remember)
Including any disagreement with these points above?

no idea about 1, I have no concept of what a gram of protein is

the others seem to be pretty much what is accepted but with adjustments for the individual. most people would have carb loading a day later than you have it there so tues, weds, thurs eat normally on friday and race saturday

[gatso]

so my first marathon has now been confirmed as being long so I'm now officially an ultra-marathoner. everyone seemed to measure mile 7 as being 1.25 miles long but we were waiting for official confirmation which we now have. flooding was so bad at that point that they had to throw in a detour but as it was agreed pre race with the race referee the results will stand as marathon distance

[kinboshi]

Sounds like more of a biathlon than a marathon!

[vegaslover]

I went to a few seminars this weekend.

There was one on nutrition which I made a couple of notes on.

The response might be either - already know, don't agree with or didn't know - but thought I might as well put them down here on the off chance they might help, or at least generate discussion about good nutrition.

1. Training.
20g of protein + 1g of carbohydrate per kg of weight straight after training will maximise the benefit from your recovery

2. Carb Loading.
You can build up extra carb stores for 3 days - and keep them for 3 days.
So if you're racing on Saturday then carb load on Mon,Tue, Wed then eat at a 'comfortable' level for Thu Fri so you don't feel uncomfortable when racing.

3. Pre Race.
2g of carb per kg of weight 3 hours before the start.
750ml sports drink (carb+electrolytes e.g. Gatorade) spread out over those 3 hours

4. Race
Assuming you can draw on carbohydrate reserves for the first hour
Just over 1g of carbs per minute (will mean your body will process just under 1gpm) is a rough guideline - and spread out the intake as much as possible over that extra time.
Glucose + Fructose mixtures will mean your body will process more of the carbohydrate than Glucose alone (but adding sucrose doesn't make that much of a difference)

That was almost literally the notes I took so with any luck that makes some sort of sense. There was a lot more he was talking about but I kept on getting ..... distracted..... by Cassie Patten looking surprisingly hot  

Any other ideas about nutrition that can be put in handy bullet point form? (because any more detailed and it gets too boring to remember)
Including any disagreement with these points above?

no idea about 1, I have no concept of what a gram of protein is

the others seem to be pretty much what is accepted but with adjustments for the individual. most people would have carb loading a day later than you have it there so tues, weds, thurs eat normally on friday and race saturday

think the protein one is wrong. Huge amount for a runner

[gatso]

think the protein one is wrong. Huge amount for a runner

jon is a swimmer as is the bird he was perving at so maybe it was tailored to that

[Jon MW]

think the protein one is wrong. Huge amount for a runner

jon is a swimmer as is the bird he was perving at so maybe it was tailored to that

The nutritionist doing the seminar was an ex elite triathlete - I think it was a general thing rather than any particular sport.



That's got nearly 17g of protein in and that's not that big so is 20g really that huge for recovery after training?

I thought the carb side might be the bit I couldn't read properly in my notes

[gatso]

I don't understand why the protein would be a fixed number and not in g/kg body weight

[Jon MW]

I don't understand why the protein would be a fixed number and not in g/kg body weight

hmmmmm might have been, can't remember for sure, but I think it was similar to why the amount of carb to take in during a race is 'about' the same for everyone - however big you are, stomach sizes aren't that different - and the amount your body can metabolize doesn't change that much however big the rest of you is.

[vegaslover]

think the protein one is wrong. Huge amount for a runner

jon is a swimmer as is the bird he was perving at so maybe it was tailored to that

The nutritionist doing the seminar was an ex elite triathlete - I think it was a general thing rather than any particular sport.



That's got nearly 17g of protein in and that's not that big so is 20g really that huge for recovery after training?

I thought the carb side might be the bit I couldn't read properly in my notes

lols sorry guys misread on my part.
Read it as 20g protein per kg of weight

[gatso]

lols sorry guys misread on my part.
Read it as 20g protein per kg of weight

Lol, despite having no idea of protein I could guess that taking in well over a kilo of out probably wasn't right

[Jon MW]

lol

I don't know anything, so I didn't know whether you were intuitively right or not

I'm pretty sure other people could have gained more from that seminar than me, I'm only really good at paying attention when I'm properly interested in the subject. And nutrition is boring.

[Claw75]

lol

I don't know anything, so I didn't know whether you were intuitively right or not

I'm pretty sure other people could have gained more from that seminar than me, I'm only really good at paying attention when I'm properly interested in the subject. And nutrition is boring.

were the notes you took just a good excuse to cover for all the 'jon 4 cassie' doodles?

[Jon MW]

lol

I don't know anything, so I didn't know whether you were intuitively right or not

I'm pretty sure other people could have gained more from that seminar than me, I'm only really good at paying attention when I'm properly interested in the subject. And nutrition is boring.

were the notes you took just a good excuse to cover for all the 'jon 4 cassie' doodles?

The notes are a bit tricky to read through all of these