Half Marathon Race Weekend Nutrition.
Friday and Saturday, weekend of race.
Increase carbohydrate intake 10g per kg of body weight, Example, a 70kg runner would need to consume 700g of carbs on Friday and on Saturday before the Sunday race, this is on top of your regular meals (hence carb loading). For most runners this is impossible to achieve through food, you would have to eat huge carb meals which would leave you feeling terrible. The best way to hit these carb storage numbers is with High5 Energy Source and High5 Energy Bars. Every 2-3 hours, drink 500ml of water with one serving Energy Source, or one energy bar. Plus of course your regular plant based light meals.
NO FRUIT. The goal is to keep fibre intake to a minimum so not to have any toilet issues on race morning.
Race morning breakfast.
1 x High5 Plus gel (caffein) with 300ml of water to drink.
First High5 gel after 40 minutes, then another every 30 minutes. No need to consume the whole gel, just a mouthful is ok.
Take one electrolyte tablet every hour with 500ml of water (this can be divided into smaller amounts of water and by breaking the tablet into two pieces.
Use a Karrimor waist pouch to carry your gels and electrolyte tablets, wrap electrolyte tablets in cling film and carry in bum bag. Drink water often as you comfortably can from aid stations - DO NOT TAKE ANY FREE SPORTS DRINKS, GELS OR ANYTHING ELSE YOU FIND ON THE COURSE UNLESS IT'S THE SAME BRAND YOU ALREADY USE.
Cereal bar and bananas within 30 minutes of finish. Balanced meal one to two hours later.
Need more help with your marathon training? Contact the Limassol Running Coach at http://bit.ly/limassol-running-coach
If you have been following the Cyprus Ultra races since 2012 but haven't taken part due to a lack of confidence in your running ability or personal fitness, then this is for you.
Cyprus Ultra personal training in Limassol with the founder and race director Michael Rivers.
Michael has been running personal fitness and running coaching classes in Limassol since 2011 at the Limassol Running Club which he also created. This club is now the largest Limassol Marathon running club in Cyprus.
Michael's experience about training and running the Cyprus Ultra trails is of course second to none, he know's every meter of the course inside out and has a wealth of experience about taking part in the races from living every minute of the races through the hearts and minds of it's many international participants.
Limassol Personal Training with Michael Rivers comes under his fitness company V1 Fitness Limassol. Professional trail and road running coaching as well as personal training in his second passion of Mixed Martial Arts and street self defence.
So be part of the world wide growing community of Cyprus Ultra runners with expert race training and guidance through the man who knows this race best, Michael Rivers and V1 Fitness Limassol. Book a training session today and be part of the 5th Cyprus Ultra race
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