Please Scroll Down to See Forums Below Synpax, my time was 15:17 and you are right, each time i ran it I set a new pr (well almost each time). I didn't start out running that fast but with playing soccer all my life I had a lot of previous training. Sounds like you are on the right path. Listen to your coaches and train at 110%. GOOD LUCK.
Help me with a race day cocktail
- Thread starter Synpax
- Start date
juve
New member
9-12g's of carbs (combination of complex+simple malts) per 8oz pre/during a run is ideal. BCAA's interestingly enough are getting some spotlight too: leucine, isoleucine, valine mainly due to their anti-catabolic effects (none of the runners care about this one) but also in their process of formation (and sparing/retention) of glycogen allowing for longer, more intense output. Electrolytes by themselves can make or break the race: pot citrate+calcium citrate are very beneficial for endurance. Magnesium is good, but should be taken on a more systematic basis, as opposed to just events.
Synpax
Well-known member
Juve - So are you saying Ultima Replenisher is good stuff or not? I've never felt as good running this thing as when I spend an hour and a half nursing a 32 oz bottle of water with one packet mixed in.
Wflftr - I trust my coaches 100%. I will do exactly as I am told. I'll let you guys know.
BTW - I ran the course as a test two weeks ago. My time: 22:30. I ran it on Thursday: 20:31. I ran it on Saturday: 20:00. So in two weeks, maybe I get it to 18.
j/k. Or not. Lets see.
Wflftr - I trust my coaches 100%. I will do exactly as I am told. I'll let you guys know.
BTW - I ran the course as a test two weeks ago. My time: 22:30. I ran it on Thursday: 20:31. I ran it on Saturday: 20:00. So in two weeks, maybe I get it to 18.
j/k. Or not. Lets see.
juve
New member
Ultima replenisher is one of my favorites. You can also look into PowerGel (excellent choice) and CarboRush (has glycerine, but 60g's non-sugar carbs per bottle so might not be a viable option)
Ultima Replenisher + Glycerine = top notch, but seeing as you only do 5k, go with either UR or Power Gel, forget about glycerine.
As I said before be wary of ceffeine, ALA and vanadyl sulfate (it's in Ultima Replenisher) for your blood sugar might drop significantly prompting an onset of hypoglycemia since you will have to maintain an intense peak throughout your race.
good luck.
Ultima Replenisher + Glycerine = top notch, but seeing as you only do 5k, go with either UR or Power Gel, forget about glycerine.
As I said before be wary of ceffeine, ALA and vanadyl sulfate (it's in Ultima Replenisher) for your blood sugar might drop significantly prompting an onset of hypoglycemia since you will have to maintain an intense peak throughout your race.
good luck.
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