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Very useful information I must say. I was wondering if having some energy drink can help recovering after the race.
milkshake is briliant as a recovery drink
waterLucozade Sportwaterchocolate milk drink (Galaxy?)lime and sodabeerbeerbeerMcDonald's milkshakelime and sodabeerbeerbeerbeerbeer
It's not textbook (can you tell where I move on to the second pub?), but that's my best guess of how things will pan out on the day.
Bar of chocolate, I've got 5 easter eggs
waterflapjackwater or lemonadestrong black coffee x 2 (can't have it before)waterg&tmassive sunday roast + winewinewineetc.
10g per kilo seems massively high to me - equiv of 20 bowls of cereal a day? I thought the idea was to keep the calorie level the same but to tilt away from fat and protein and into carbs.
I used these tips to help me through VLM 2013; however I still had to suffer muscle cramps around mile 20 and the was forced to walk/jog the last 6 miles to the finish line. I could not seem top up my electrolyte levels enough to continue running at a 4:30 pace. Finished in 5:20.