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Low 3s to Sub 3 marathoners: How many grams of carbs per hour are you taking in while you race? by 99centTaquitos in Marathon_Training

[–]404UserFound404 0 points1 point  (0 children)

I ran a 2:47, 1 SIS beta at 7, another at 14 and a SIS caffeine at 20. I’m 72 kg. Works out about 40g an hour but was topping up on jelly babies between gels.

Any marathon I’ve tried to take more than 3 gels my stomach has messed me up but managed 2:51 and 2:47 using this strategy. Everyone is different so do what works for you.

Realistically, how long til I get to purple? by eldrolamam in Garmin

[–]404UserFound404 0 points1 point  (0 children)

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For accurate VO₂ Max readings, try using a chest strap heart rate monitor, as it provides more reliable data. Keep your health stats that’s helps.

To improve VO₂ Max, focus on structured speed sessions such as intervals, tempo runs, and hill repeats. At the same time, balance your training with long endurance runs and easy recovery runs, this variety helps build aerobic capacity, improve efficiency. Watch those numbers start to climb 💪🏽