Wednesday Before the Marathon

Wednesday Before Marathon Saturday

Carbohydrate “Loading” is typically needed only for those running the Full Marathon. If you are running or walking the Half Marathon, it is not as imperative that you load up on carbs. For those running the Full, begin your carb loading today with your biggest meal at Lunch Time on Friday, and then eat normal on Friday evening. Here is a strategy to follow:

Pre-EVENT

Begin Carb-loading 3 days before the event… so for our Saturday morning race, begin eating high calorie foods Wednesday night.

Each day eat 3.5-4.5 grams of Carbs per pound of body weight.

Example: Christopher weighs 160 pounds

160 x 3.5 = 560 grams of carbs 

160 x 4.5 = 720 grams of carbs

So I need to eat each day 560-720 grams of carbs each day, starting 3 days before the race. (2240 – 2880 calories)

I know that it is a lot, but it’s only a couple of days, and you’ll burn off more than that on race day. This should be about 30-35% more calories that you are used to consuming each day. 

During the race

Consume 30-60 grams of carbs every hour.

1 Power Gel will have 25 grams of carbs.

Most sport drinks will have 10-15 grams in 8 oz. Remember: no more than 8 oz. every 20 minutes!

Coach Christopher McClintock

'There ain't no rules around here! We're trying to accomplish something!' Thomas Edison