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VAS117's Photo VAS117 Posts: 338
10/19/11 9:03 A

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I was apparently VERY successful at carb-loading for my race last Sunday (have been up 3.4 pounds for about a week now), but my body doesn't seem to want to get rid of any of that weight and it's getting frustrating.

Just as an FYI, I didn't end up eating 3400 calories. I think there were 1 or 2 days that I ended up eating approximately 1900-2100 calories, but I couldn't in good conscience stuff myself with 3400 calories, especially not days before a race! ;)

==++Vanessa from Raleigh, NC++==

BLC17 Challenger, Navy Ninjas - Red Belt


"Never be afraid to try something new. Remember that a lone amateur built the ark. A large group of professionals built the Titanic" ~Author Unknown


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DIHEALTHYHAPPY's Photo DIHEALTHYHAPPY Posts: 4,425
10/18/11 6:36 P

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Vanessa,

Thanks! Useful website!

Ghent, Kentucky
Diane

Upcoming races:

9/28/14 Fort for Fitness 10k

10/25/14 Monster Dash 5K

10/26/14 Zero Prostate Cancer Run

12/14/14 Jeff Galloway 13.1



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HILLARYMW Posts: 120
10/14/11 10:27 A

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3400 calories seems like a lot! Nice to be given permission to eat a little more in the next couple of days though. I also have had great luck with the cliff shots (mocha and vanilla) and plan to have a couple of them during the race. Thanks for all the good suggestions!

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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (213,290)
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10/12/11 2:54 P

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I'm certainly not trying to discourage you from experimenting with carb loading. But from all that I have read, eating carbs (gels) during the race is just as beneficial for getting the required energy to the muscles. Of course, gels can cause GI issues too, so testing / trying out strategies is probably the way to go.

Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


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VAS117's Photo VAS117 Posts: 338
10/12/11 11:47 A

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Thanks Catherine! That was always kind of my impression as well, but I read some (haven't made it through it all so I'm reading bits here and there) of Nancy Clark's Sports Nutrition Guidebook. In it, she says you should "saturate your muscles with carbohydrate" for any endurance event longer than 90 minutes. Perhaps if you're a faster runner and can complete 13.1 in that time it wouldn't be as big a deal, but I'm looking at an estimated 3 hr finish. She does agree with you though on the point that it needs to be tested and that not all people will be able to handle the highest amounts of carbohydrates "recommended" for loading - without experiencing GI issues and/or feeling overly bloated and sluggish on race day. I was surprised to see her carb-loading menu for a 150 pound person (close to what I am) is 3400 calories! It wasn't clear to me from her book how long you were supposed to follow that plan for - 1 day, 1 week, etc., though it seems to imply that that's a standard amount to eat all the time and that when you do your tapering for 1-2 weeks, the amount you're not exercising some of those calories off will be the 600-1000 "loading" calories. It would be nice to have clarification on that though since I can't imagine eating 3400 calories on a regular basis and not gain weight. I'm not sure how active that 150-pound person is in her scenario - maybe they're doing 100 miles of running each week or something. It's certainly too much for my level of activity! :)

Edited by: VAS117 at: 10/12/2011 (11:53)
==++Vanessa from Raleigh, NC++==

BLC17 Challenger, Navy Ninjas - Red Belt


"Never be afraid to try something new. Remember that a lone amateur built the ark. A large group of professionals built the Titanic" ~Author Unknown


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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (213,290)
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10/12/11 11:18 A

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Carb loading is more critical for races longer than 20 miles, since your muscles can't store enough glycogen to get you to the end of your race and maxing what you have can help. However, if you plan on eating gels during the race, it's much less critical to worry about carb loading. And, at 13.1 miles, it's not necessary to max out glycogen stores. Your regular glycogen will get you 13 miles, especially if you plan on eating a gel mid way through the race.

The downside of really altering your eating patterns before a race is that GI issues will impact performance much more than carb loading will help. So if you are interested in carb loading, I'd strongly recommend trying it before a training run to see how your body reacts.

Edited by: LIVE2RUN4LIFE at: 10/12/2011 (11:21)
Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


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VAS117's Photo VAS117 Posts: 338
10/12/11 8:38 A

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I've been reading up on this since my first HM is this weekend (perhaps should have started sooner) and I've seen in multiple places that 2-3 days before your race you should start "carbo loading". They say that if you do it right, you will gain between 2-4 pounds which is supposedly mostly water weight. Here's the Runner's World article they just sent out last week I believe: www.runnersworld.com/article/0,7120,
s6
-242-301--14076-1-1-2,00.html
The calculator (for the amount of carbs you should be eating) they mention at the bottom of page 1 is interesting although it seems to be created for full marathoners. I'm not sure if it's a 1:1 thing where you can just simply "half" the values it gives you since you're doing half the distance. Either way though, it IS interesting to plug the numbers in and see what it recommends.

==++Vanessa from Raleigh, NC++==

BLC17 Challenger, Navy Ninjas - Red Belt


"Never be afraid to try something new. Remember that a lone amateur built the ark. A large group of professionals built the Titanic" ~Author Unknown


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LINDATHOME's Photo LINDATHOME SparkPoints: (20,767)
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10/10/11 10:12 P

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Stick with your regular routine to avoid GI issues on race day. You should have been 'practicing' with your race day nutrition (consumables during the race) during your long runs in training, so that shouldn't be a factor.

Avoid fiber the day before the race - for obvious reasons. Stick with easy digestible carbs (starchy) - rice, pasta, basic breads (bagels, etc) the night before.

Your best best is to eat as normally as possible up until the day before the race, then add a few extra calories of those starchy easily digestible carbs. You'll do GREAT!

I've got my 3rd 1/2 Marathon coming up on Saturday, and I'm soooooooooo excited! Just hoping the weather cools down a bit before then!

HALF FANATIC #2558

"I just felt like running." - Forrest Gump

I'm happy with who I am and confident in what I can do!

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HILLARYMW Posts: 120
10/10/11 9:28 P

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Hi team,
I am running my first half this weekend and am trying to decide what to do about an eating plan. I stick pretty closely with my SP plan which is 1400-1700 calories per day based on my level of exercise and still wanting to create a caloric deficit. I am wondering if I should be eating a bit more this week to prepare for the race. Any ideas are appreciated.

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