184. How to Engineer a Marathon Breakthrough: A Behind-the-Scenes Coaching Call

Fueling

Race day fueling is crucial for marathon success, as Jason Fitzgerald explains. He emphasizes the importance of consuming 50 to 60 grams of carbohydrates per hour during the race to avoid hitting the wall, a common issue around mile 20 1. Brian shares his strategy of using chews and sports drinks every 20 to 30 minutes, but Jason advises checking the electrolyte content to prevent excessive intake, which can lead to dehydration 1.

It's always good to give yourself a little bit of a buffer zone, go into a race thinking that you can run 255 even though your real goal is sub three.

--- Jason Fitzgerald

Balancing electrolytes and carbohydrates is key, especially when racing in cooler conditions where fewer electrolytes are needed 1.

   

Carb Loading

Carbohydrate loading is an essential pre-race strategy to maximize energy levels. Jason Fitzgerald advises against the old depletion method, recommending instead a steady increase in carbohydrate intake two to three days before the marathon 1. Brian follows a typical carb-loading routine with bread and pasta, ensuring a substantial breakfast on race day 2.

I think it's seven to 10 grams of carbohydrate per kilogram of body weight that you have. And it's pretty easy to get that if you're eating carbohydrate at every meal.

--- Jason Fitzgerald

This approach helps maintain energy levels throughout the race, reducing the risk of fatigue and allowing for a more consistent pace 1.