Energy plan Worlds deepest marathon

So less than a week to the highly anticipated marathon in Garpenbergs mine!

The base of my energy plan is in 8 soft bottles of 150 ml. We are running 11 laps of around 4 km. So 10 times I will pass my stuff in the depot area. The plan is to pick up one soft bottle each lap and drink most of it right away and then keep it in my running belt once it's empty. And then exchange it every lap.

So I will use these 8 soft bottles of 150 ml mixed with around 35 grams of carbs each. These total 280 grams of carbs. I'm aiming for 100 gram/hour and at my goal time between 3:15 and 3:30 this gives around 350 grams total need. The difference 350-280 = 70 grams is ~2 gels. So for 2 laps I will just get a gel instead of the soft bottle. Then energy is on point. If I need to skip the water i can always replace with gel to still get the energy. 

The energy will be mixed from Umara energy drink mix 1:0.8. The soft bottles total 1200 ml of water. To drink 500 ml/h for my planned duration I need 1750 ml total. So beyond the soft bottles i need to get around 400 ml water from bottles (the two gels total 100 ml water also). Due to the heat it might be necessary to drink even more than 500 ml, but biking I have never drank more than that, and I'm a bit worried to need to stop and pee if i drink to much. So I will rather go a bit low on fluid and keep energy high. But I will see how much I sweat as well and adapt.

If the stomach has issues I can always go for more water by just drinking water from the bottles or less water by just going for gels. 

I also have salt tablets and I will add salt to a few of the soft bottles, and then just take a tablett here and there during the race.

Caffein I will take 200 mg on the very start, (to delay peak for 1 hour in) and then I will mix caffein in a few of the bottles. As I'm writing this and looking at the picture I realiaze I will make the hydrapak soft bottles include extra salt and caffein, so I know to spread that.

I will also bring a paper cup and see if the functionaries can pour a cup every lap so I dont have to drink from bottle. Ofcourse we are not allowed to throw anything anywhere in the mine, so I think I have to stop briefly in the depot to drink the extra water. That's why I like the soft bottles that I can just pick up and drink while running. I have one 250 ml that i will have there as a backup if i need more water. The problem with that is that it is to large to have in the belt, it gets very bouncy even half full. The bottles need to be empty before going in the belt.   

--------------------------------------------------------------------------------------------------------
Följ mig också på: