Tips for nutrition and liquid intake
The 30th Valencia Half Marathon Trinidad Alfonso EDP will be held on the 24th of October 2021. We want to make sure that you safely complete the race.
Refreshment tips
To successfully run the half-marathon you need to have a proper training plan supervised by a professional . The plan needs to take full account of both the training work load and recovery periods. You also need to take nutrition into account during your training. In addition, you must have a good race strategy on the big day — which means properly pacing yourself and managing your food intake and nutrition during the trial. That is why we have prepared these tips on nutrition and liquid intake.
Nutritional information on refreshments
Powerade: will be handed out in a beaker containing approximately 150 ml, which is roughly 8 grams of carbohydrates.
Enervit Gel: contains 17.8gr of carbohydrates.
Key points:
In the hour before the race, drink about half a litre of the sports beverage, which contains between 50 and 75 grams of carbohydrates per litre.
During the race, you must drink between 30 and 60 grams of carbohydrates per hour (the amount depends on your weight).
You should drink between 60 and 80 cl. per hour (wherever possible, little by little, not all in one go).
Caffeine boosts performance but taking more of it does not help. Taking between 3 and 6mg per kilo of one’s weight seems to get optimum results. Take the equivalent of one or two coffees 45 minutes before the race start, and the equivalent of another coffee 20/40 minutes after starting the trial. It is vital that you have tried this before in easier races and without ill effects.
Mineral salts are important to prevent dehydration. Enervit and Powerade gels contain these minerals but we also recommend you take an extra mineral capsule for each hour of the race with at least 20 cl. of water (never take the capsule on its own).
Bear in mind the various combination of liquid and food refreshment so that you can act on the tips above.
Worked Example:
A runner with a pace of 5’/km will pass the stretch between refreshment points each 25’. Let us suppose that he weighs 80kg and needs 60 gr/carbohydrates per hour.
- Km 5, 25’: 2 beakers of Powerade: 300ml of liquid and 16 grams of carbohydrates
- Km 10, 50’: 2 beakers of Powerade: 300ml of liquid and 16 grams of carbohydrates
- Km 14, 70’: Enervit gel: 17.8 grams of carbohydrates
- Km 15, 75’: 150 ml water + 1 beaker of Powerade + 1 mineral salts capsule: 300 ml of liquid and 8 grams of carbohydrates
- Km 18, 90’: 2 beakers of Powerade: 300ml of liquid and 16 grams of carbohydrates
Consejos elaborados por Fernando Ortiz, entrenador nacional de atletismo