We have reached the final phase of tapering and resting – the final week leading to the much awaited race tomorrow week.
A crucial aspect now is what and how to eat to have enough energy reserves to last the whole distance without hitting the wall.
Carbo-loading is an important factor, starting three days before the marathon.
Training experience has probably led you to run better on fat metabolism, therefore the extra stores of carbohydrates are useful for the longer event, allowing you to run further.
The original plan for carbo-loading is a process where your muscles are deliberately dep-leted of glycogen for a short period and then loaded up again.
The theory states that after extreme depletion, muscles are reloaded more than if you had just gone on eating normally.
Depletion means cutting back on all carbohydrates, that is no bread, pasta, potatoes, etc, for two days (in this case starting from next Tuesday) and eating more protein food, like chicken, fish, meat or eggs. Carbo-loading starts immediately on Thursday, after your run.
The first day of loading is the most important, starting with a large carbohydrate breakfast, such as cereal, toast or pancakes. Store as much complex carbohydrates as you can without over-eating or making yourself sick.
By Saturday, cut down on bulk or high fibre food but drink plenty of fluids – water, electrolytes or even gels if you can take them. Do not eat food which you do not normally consume and do not try anything new!
I share my experience here as a runner, having followed this study for several years, but I must emphasise that we are all different.
I remember the irritability, lethargy and disorientation during the depletion stage as my body ran out of energy but I must admit this carbo-loading did work for some time.
However, after a couple of years, apart from the emotional unbalance experienced during that week, it started playing havoc with my sugar levels and, worse still, caused unwanted metabolic unbalances.
Alternatively, a study conducted by an expert physician panel in 2005 stated that most marathon runners opted for a balanced diet with 60 to 70% carbohydrates the week before the race, without increasing calories.
The reduction in training (tapering) has a strong impact in reloading muscles with glycogen.
If you plan to eat on race day, a light toast with honey or jam may be consumed two or three hours before the race.
You might experience a slight weight gain of 2kgs here due to water in the muscle but this is useful and will definitely be lost with sweat loss during the race.
On race day, you should feel fully loaded, well hydrated and ready to go!
Run for Inspire
• As I’ve already mentioned in a previous article, ‘Inspire – The Foundation For Inclusion’ is the official charity for the Malta Marathon.
With one week to go, this is but a simple reminder to those many runners and walkers to raise as much money as possible for the noble cause.
Fun Run
• The now traditional Malta Marathon Fun Run will take place on race day at the Sliema Ferries on February 26.
Participants are to assemble at the finish gantry at 7.45 a.m.
There will be animation and face-painting for the young ones just before the start of the event.
Late entries for the Fun Run will be registered before the event which starts at 9 a.m. A participation medal and a ‘goodie bag’ will be given to all participants.
Registration
• Registration, where numbers, timing chips, T-shirts and the official 2012 marathon magazine are collected, starts this evening from Urban Sports, Tigne Street, Sliema.
Registration will be between 19.00 and 21.30.
One may obtain more information by logging on to http://maltamarathon.com/marathon_race_registration .