 
One of the golden rules of the marathon is not to change anything on race
day, and this applies to your nutrition as well. If you plan on racing
with a gel it is important that you also use the gel during your
training runs. By training with the product you ensure that your body
doesn't have a problem with it on race day, and you "teach" your body to
tap into this supplemental source of energy.
Before building e-Gel into you training program, we strongly
recommend that you first read about the importance of proper hydration
for gel users.
Short Training Runs
In your shorter training runs (approximately 7 miles or less), the use
of gels is far less important than in your longer runs. If you choose to
use a gel during these runs we recommend taking it with a few (4 to 8)
ounces of water 5-10 minutes before you go out the door. In addition,
gels are more likely to be beneficial when your glycogen stores are low
(ex. first thing in the morning).
Intermediate Training Runs
Intermediate distance runs (8-12 miles) are good candidates for gel
training. For these runs we recommend using either one or two e-Gel
packs. If you are using one, it can be taken either immediately before
or any time during the run. If you choose to use two gels, we recommend
taking the first before you go out the door and the second somewhere
after the 5 mile mark. You can take them both during the run, but taking
one before the run makes one less thing to carry and less water you have
to worry about during the run.
Long Training Runs
We recommend using one or more gels on all of your long runs in
preparation for a marathon. Our general rule of thumb is to consume no
more than one e-Gel pack every five miles. If you run 6 minute miles,
you would consume no more than one every 30 minutes. If you run 12 minute miles
you would consume no more than one per hour, etc. However, if you are
not able to maintain the recommended hydration plan during the run, then
you should reduce your gel intake accordingly.
Recovery
During your run you will deplete your glycogen stores and it is
recommended that you replenish this energy with a good carbohydrate
source. Consuming a pack of e-Gel with a tall glass of water will
quickly replenish 150 calories of expended energy along with critical
rehydration. The amino acids in e-Gel are designed to reduce lactic acid
build up and aid in recovery, while e-Gel's antioxidants help protect
against tissue damage and reduce muscle soreness.
Now that you know how to train with e-Gel, see our Race
Day tips
|
