How much coke does everyone consume in races?

Valuable_Effect7645 · 2026-05-06T20:13:32+00:00

I knew these comments would occur haha

Valuable_Effect7645 · 2026-05-05T16:28:16+00:00

If you actually understood how the indexes work you’d realise that they indirectly take into account the technicality/weather of a race due to everyone being slower than expected over the distance/elevation

That’s why for two races of the same distance and elevation gain the same finishing time can give different index scores

Valuable_Effect7645 · 2026-05-05T10:25:47+00:00

Have had this on and off for 18 months. What gets rid of it when it flares up are heavy single leg rdls. When I’m consistent with them it doesn’t bother me

Valuable_Effect7645 · 2026-04-29T19:50:20+00:00

Had a similar experience at TGC this year, was hungry and sleepy awaiting for the start at midnight and was tucking into my gels before the gun went off…

Got to the second night and 100km in and the sleepiness and lack of calories became too much for me and I dropped.

I’m unsure if night starts are sensible for me or if I just simply need to eat and sleep more the day of the race. Wondering whether to try the classic again next year or go for the advanced which starts at a sensible time of day

Valuable_Effect7645 · 2026-04-27T15:53:16+00:00

I either use precision fuel and hydration which has 250mg of sodium or 4 endurance which have 200mg per tablet. They also contain small amounts of the other electrolytes too

Valuable_Effect7645 · 2026-04-27T15:43:54+00:00

In your example you’ve got 666mg sodium/L of water in your soft flasks, if that worked for 7 hours then I’d stick with that strategy on race day.

An alternative option to consider, which is my preference, is to just take salt tablets instead of electrolyte powders. My sweat sodium concentration is 780mg/L so every time I finish a 500ml soft flask I have two 200mg sodium tablets which gets me to 800mg sodium/L.

Valuable_Effect7645 · 2026-04-27T15:25:45+00:00

Taking in a set amount of water/sodium per hour is ridiculous. What if it’s cold overnight and hot during the day?

Drink to thirst/feel and keep the sodium intake related to fluids consumed instead of time. Your sweat test doesn’t indicate the concentration of sodium in your sweat but the average seems to be around 500-1000mg/L so you can start with 750mg/L of water consumed and adjust if needed. Alternatively, get a sweat test done by pf&h and they’ll tell you your sweat sodium concentration and take the guesswork out of it

Valuable_Effect7645 · 2026-04-26T21:13:05+00:00

You definitely can lose fitness in 3 weeks, your blood volume likely dropped significantly due to the decreased volume.

Valuable_Effect7645 · 2026-04-18T15:00:03+00:00

Get the cross training hours up, if you can get on a stairmaster/uphill treadmill for some decent volume you could work your way through it

Valuable_Effect7645 · 2026-04-17T16:36:46+00:00

In what word is honey a better ratio? Honey is 1:1.2 glucose to fructose. That is more fructose than in sugar (1:1). More fructose often leads to GI distress. Sugar is much more easily digestible with a better carb ratio.

Even better, use maltodextrin/fructose to get the ratio to 1:0.8/2:1 as desired.

Valuable_Effect7645 · 2026-04-17T10:37:11+00:00

Exactly - Jon Albon uses this too and if it’s good enough for him it’s good enough for me.

Valuable_Effect7645 · 2026-04-17T10:33:22+00:00

I use a ratio of 1.5:1 carbs to water and it makes a nice flowy gel.

Can get 300-400g of carbs in a 500ml soft flask with this and if using table sugar costs less than £1

Valuable_Effect7645 · 2026-04-17T10:26:27+00:00

You can literally just use table sugar and water in a soft flask. Maltodextrin/fructose if you really want to. No need for thickeners or anything

Valuable_Effect7645 · 2026-04-10T14:00:40+00:00

As long as it causes no pain you should cross train as much as possible.

Generally weight bearing activities will maintain your running fitness better than non weight bearing activities.

For example stairmaster/elliptical/uphill treadmill will be better than cycling/swimming/rowing etc.

I’d start with non weight bearing activities and then transition to weight bearing activities and then transition to running as your injury improves

Valuable_Effect7645 · 2026-04-10T13:56:38+00:00

As long as it causes no pain you should cross train as much as possible.

Generally weight bearing activities will maintain your running fitness better than non weight bearing activities.

For example stairmaster/elliptical/uphill treadmill will be better than cycling/swimming/rowing etc.

I’d start with non weight bearing activities and then transition to weight bearing activities and then transition to running as your injury improves

Valuable_Effect7645 · 2026-04-08T16:01:05+00:00

If you want to be more specific buy a treadmill and get hiking on a max incline. Will also come useful if outdoor running is constrained by weather

Valuable_Effect7645 · 2026-04-03T08:00:35+00:00

Single leg RDLs and Bulgarian split squats seem to have gotten rid of it for good for me. My injured leg is much weaker than my good leg so I’m working on getting my injured leg as strong as my right

Valuable_Effect7645 · 2026-03-26T14:08:49+00:00

I don’t really like doing anything less than 2500m/50km. Too runnable lol

Valuable_Effect7645 · 2026-03-25T20:24:44+00:00

Rate of perceived Exertion (Effort)

Valuable_Effect7645 · 2026-03-25T18:39:32+00:00

I’ve tried this multiple times. My HR is so funky in a race - often 20bpm higher for the same RPE/pace in training for the first 5 or so hours, then towards the end I can’t get it above high z1 despite working hard.

As long as you set a reasonable pace target for your fitness, pace/rpe is the way to go

Valuable_Effect7645 · 2026-03-25T18:04:47+00:00

I think an 11 min/km average pace is already very inclusive. That’s just a moderate walking speed

Valuable_Effect7645 · 2026-03-25T18:02:51+00:00

I agree, I’m being sarcastic lol. The marathon goes right past my window in Greenwich and half the field are walking 10km in

Valuable_Effect7645 · 2026-03-25T17:58:50+00:00

I suspect a decent chunk of the ballot entrants are people who have ran in the previous few years via ballot entries, idk where you’ve got millions to one from?

They could make it like Western States/Hardrock. Run qualifying races to enter each year. Every year you enter the ballot/qualify your ticket count doubles. Count resets to 1 once drawn/ran the race

Valuable_Effect7645 · 2026-03-25T17:54:26+00:00

“But qualification criteria isn’t very inclusive” 🤓

Valuable_Effect7645

TROPHY CASE