How To Make Long Runs Easy
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- čas přidán 23. 07. 2024
- Here are the three pillars of performance for nailing your long run nutrition - as you join me for a 30km training run of my own.
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#hybridathlete #running #ultramarathon - Sport
As an Englishman living in Spain my heart sank when you said ‘I forgot my sunglasses’ 😂
Thank goodness for the first half clouds… The second half… 🥲
Fuelling is one of the biggest headaches for me in endurance training/races. Now after 2 years of experience im finally starting to find stuff that works for me. It's trial and error just like Fergus said in the video and about learning your body 👍 there's plenty of videos about this in youtube but i feel like you kept this simple and didn't go too deep in to all the products/supplements which was good! Great video Fergus, everyone should see this 😇
Great to hear! All the best with your training 🤝
I Walked the Cairns 1/2 Marathon last weekend at 55 years old as I am very unfit and have some injuries. I am going to run the Melbourne 1/2 Marathon in Oct which is 12 weeks away and I should be Ok for that. I ran 5, 1/2 Marathons about ten years ago in about 1h 57min average.
My wife is NOT a runner, but she has now registered for the 10km as part of the Melbourne Marathon festival and I am very proud of her. My Son is also doing the 10km.
I have great problems understanding race nutrition and want to find out more as we are going to make running part of our lives now.
Im Gonna run my first loooonger long run with 39km this month with 1k of elevation, prefect timing with the vid. I’ll only have around 3 liters of fluids on me, and I’ll run for probably 5 hours, hope that’ll be enough
Thanks as always, greetings from germany
Just saying another 3km and you have the marathon, I believe in you!
you got this dude!
Awesome! All the best - report back for us all here 🤝
brilliant info, thanks for sharing.
Thanks for watching!
Amazing video this has helped me understand so much’ as I train for my backyard ultra
Great to hear! Best of luck with your training 🤝
I like the new video format keep it up!
Great to hear thanks for watching!
Silly question incoming 😂
How do you actually eat solid food on longer runs (bananas, bars etc ) ? Do you just slow down , stop or walk to eat food ?
What a great vid, nice one.
Why is going over the top a problem in the first place to be save? If you can tolerate 120g of carbs per hour... what"s the issue? If you can tolerate 1L per hour... what's the issue? If you can consume 1g of sodium per hour... what's the issue? The easiest rule of thumb: Push it as far as you can -> experience side effects -> tone it down a notch. Some people might object by mentioning the cost of hydration products but you don't have to use those in the first place. Just mix sugar and salt with some flavoring agent + maltodextrin and you'll be fine for no cost.
The same reason you wouldn’t train 3x a day every day until you break and then work backwards from there, build the house on top of the foundations not the other way around 🫡
Have you got a link to your tdee calculator please as the one in one of your other videos didn't work
I assume this is the case, but will you be using the same fueling strategy for race day (same 30g bars + banana + fluids)? Also, do you plan on relying on aid stations for hydration or will you use your water pack? All love from Hawaii
How much carbs do you consume in total a day
Do we need carbs if we are not going over aerobic treshold ?
Nice video - my knee jerk reaction is why so many carbs for a lower threshold heart rate run? Esp for a conditioned runner, at 140 BPM, shouldn't your body be utilizing a good amount of fat metabolism (even if not keto)? 90 carbs an hour just seems like a bit of overkill at that slow of an effort.
Just a question and I know its more geared for Jonny as he has the beach master, but I have tried to message him to no avail. How do you manage your splits etc when using a analogue watch and aren't able to see them on your wrist?
I would never even try personally (I wear an analogue watch most of the time, only comes off for training to utilise the value of the tech) - so definitely one for JP 🫡
Fantastic informative video, just starting out on the Ultra journey and your info is clear and precise. What chews do you have in this and what is your backpack you are wearing? Am after a minimal hydration pack as my Salomon is quite big. Thanks!
I believe that’s an Osprey Duro pack. At least it looks just like my Duro 6.
Thanks for watching - chews from Precision and bag from Osprey 🤝
the main thing i struggle with is carb intake. if i have around 300g carbs a day im alright stomach wise but if i start hitting 400/500g on big run days then i get tummy issues if you know whar i mean. not sure if i have a slight IBS issue. one thing im gonna take from this video is the carb electrolyte drink, i havent tried that before so gonna give that a go.
hey i was wondering what that backpack thing u used is called im looking to buy one also where can i find a list of the equipment you use like your heart rate monitor
Hey!
Im currently looking to buy an omnia training plan, however i cant seem to purchase in Australia. Is there something i may be missing that will enable me to purchase? Thanks!
Should be no issue unless with your bank my man! We have athletes in every corner of the world so might be worth checking payment provider 🤔
Any tips for the camelback fit? How to slosh less, how to not have your shoulders and traps sore the next day
Thanks Fergus. This is giving me some clues as to why my fasted 21km on Monday (without any fluid or sustenance) dropped off a cliff in the last 30 mins! I think a running vest would be helpful - which one do you recommend?
Should help for sure! This is an osprey duro 6, always been a fan!
Hi m8 love palma be there in 5 weeks🤞what’s your weekly run routine or you got a fairly recent video on it, don’t get chance to go through many thx?
Hi mate! Enjoy! Plenty of recent videos on exactly that 🤝
Nice video, thank you, I could not see the Carb/electrolyte powder brand you put into your bladder. Can you please let me know the brand, thank you
It looked like precision fuel and hydration
@@Thisisallthereis777 thank you
I sweat so much on long runs and have to drink a ton of water so probably need more sodium?
May be a silly questions... but what if i take in too much salts/electrolytes ?
I usually only take water ( South African weather ) and usually fasted ( cuz im silly ) and I run like 15km usually - and I guess om okay? - now im thinking i can defs up performance by just fuelling a little bit more
You’ll feel a little rough in your stomach, and learn a valuable lesson for next time! No real risk of overconsumption other than discomfort, unless you’re like a Labrador and just send it to new horizons 🤷♂️
Whenever I run 20k I use a camel bak with 2 electroclyes and 6-8 teaspoons of sugar, then 1 gel every half hour works like a charm.
It seems that I am quite like you. Hybrid athlete, 86 kg, my easy runs are between 5:35-5:50 and I am currently training for a marathon, not exactly sub 3 hour, but I am aiming for at least sub 3:20. I was wandering when exactly is you marathon, are you currently in Base period and are you doing any track or threshold workouts?
All the best with your training! Yep currently working in track and tempo work 🤝
As a bigger guy didn’t you find doing 30k on the concrete of Playa de Palma really hard on your joints? I ran 3hrs on the Bondi boardwalk and it really hurt my joints and Achilles
Hopefully this helps! czcams.com/video/4sQW6uHTHOk/video.htmlsi=Mb-jjrR6-tmsR6p3
Good video. been reading conflicting things about electrolytes lately. some people swear by them others say there is no need for them and that the body has plenty of sodium reserves even over long sessions. science seems a bit mixed too.
The trend seems to be people challenging the norm with research hypothesis as a way of keeping their research funded, not because traditional research is wrong (as far as I can gather, as well as having spoken to people in an academic setting).
If the research was conflicting, the TDF, pro tri etc wouldn’t be fuelling themselves the way they are given their need for optimisation!
More than open to information on this, but the age old issue of nutrition information constantly trying to reinvent itself so people can champion their own ‘methods’ always leads back the same outcome: the basics.
Good points man. I think also there's something to be said for 'if it works it works', as long as something isn't harmful then if it helps you it helps you!
Hi mate just wondering if you’re still doing the Monday evening sessions at meadowbank, and for how long?
Yes sir, 3 more weeks (including Monday) to go!
@@ferguscrawley95 ah unfortunately doesn’t line up with my summer leave would go if I could
Can you link the ingredients to that drink you’re carrying on your back please mate.
And link the vest/bladder you use please 🙏
@@chapchappington2475 The vest is an Osprey Duro 6. I have one, comes with a 1.5l bladder, very comfortable.
From precision hydration my man, and diluted it with a 1.5L Aquarius (Spanish sports drink) 🤝
@@ferguscrawley95 Great stuff, thanks mate 🙏
How do you drink 500ml an hour and not end up with cramp? I'm similarly 95kg and 1500ml over a 3 hour run has me cramped up so bad
I’m not saying you’re wrong at all with this idea @jakey (I also have to consume a ton of water when I run), but research on cramping isn’t very conclusive. It hasn’t been repeatedly tested/confirmed that lack water/electrolytes lead to cramping. Instead, it seems to be related to overall exertion. In short, your cramping may be related to overall exertion (something you’ll just have to build up into), versus a lack of hydration. BUT I take a lot of electrolyte tablets with me just to be safe!
@@Robert-lu9dv thanks for the info, I've never heard this before. I'll look into it 👍
I’ve experimented a lot with nutrition over my first 100k block and settled on Precision flow gel mixed with high quality maple syrup - tastes great and goes down easy 👍🏼
🏃🤸🏋
I'm in Majorca on Saturday if your still there and want a running partner 👍🏼🤣 long shot but thought I would ask!
Haha a few weeks back on home soil already! Enjoy!
Three to fours hours is fine - things get trickier after that, in my experience. And for some reason, I never want to practice that!
5:54 i definitely got jump scared by the very slack-esque sound in the music
😂
A little too specific in my opinion when you started digging into grams/L/etc.
I like all the general guidelines but I'd be careful to prescribe actual numbers since people vary SO much.
Still good info!
I prescribed parameters for people to use as a foundation for a trail and error process - parameters reinforced by research as well! If someone doesn’t know where to start, whether it’s fuelling for endurance, financial budgeting, or time management, people need parameters to work with otherwise they’re stabbing in the dark no?
@ferguscrawley95 Ok fair point sir. I guess your verbiage made it sound like there wasn't much room for experimentation outside of those numbers but everything you said is also correct (from what I've read as well).
The nuance then is whether most people are READY to think in such specific increments.
I think you know your audience best though so if that is information a lot of them would want then ultimately it was good.
Love your stuff so keep it up! Just had a thought this time 👍🤙
avoid shin splints then its easy
Are heavily processed foods not a concern? Maybe a cleaner diet with more fat based foods would work better for recovery and health than consuming so much sugar.
Sugar is easily processed fuel to be utilised for energy - brush your teeth and you’ll be fine in this case.
This is about fuelling a specific training session, not an overall diet recommendation. Two very different things.
I really can’t be bothered writing a comment but I feel morally obliged to now that I have learned new information. I’m not here for a debate or argument, just a clear conscience. I also think it’s good to provoke thought, hence the Q like structure to my comment…How long does it take carbohydrate products (££) to fully oxidise after ingesting? So, why does ingesting CHO have such a rapid change in your ‘energy levels’? Ingesting glucose during a run rapidly feeds the brain. Maintaining fuel for the brain is the systems’ top priority, this makes sense when you think about pre modern man. By maintaining enough glucose to fuel the brain, we can think clearly (and survive) fuelling the brain also changes the perception of exertion and therefore the athlete can maintain running form. A small
Amount of CHO during an endurance effort can therefore be used to maintain normal
Levels of blood glucose. Current advice, as provided in this video, could take athletes on the path to diabetes. Why? Well, how many hours do endurance athletes train per week, how long will they be in a hyper glycemic state? After long term training do you think this will negatively impact insulin production? How many triathletes retire with diabetes? There are new theories coming out very soon-look for edition 5 of Tim Noakes ‘Lore of running’ (not yet released) this will hopefully explain how present trends on fuelling might be harmful. The safe way is to move to oxidative metabolism, at least if you want to maintain long term health. Shifting to fatty acid metabolism requires a massive shift in diet or even lifestyle e.g…carnivore (it’s not for everyone). Please look this up online, the information is presented in Anthony Chaffee’s conversation with Tim Noakes. This video was released on July 24. Safe training. Oh and the diet may also help with mental well being. Okay, I’m going to watch dogs reunited with their owners videos now.
keto club alert 🚨
Best way to make the longer runs easier is to simply not do them :D
Whatever helps you sleep at night 🤝