tag:blogger.com,1999:blog-4979545333979747089.post8691715952080417133..comments2024-03-01T06:33:20.145-07:00Comments on The Running Man: Too Many Calories, Too Many Carbs at LeadvilleWyatt Hornsbyhttp://www.blogger.com/profile/14224514798393011001noreply@blogger.comBlogger2125tag:blogger.com,1999:blog-4979545333979747089.post-39810621393421073712014-09-10T08:40:59.224-06:002014-09-10T08:40:59.224-06:00Thanks for sharing this post. And congrats for com...Thanks for sharing this post. And congrats for completing Leadville this year - this is an amazing feat and a stellar finishing time. From what I can gather, this may be a good time to start exploring other products as this year winds down and you prepare for any major races for 2015. <br /><br />I've recently started using Generation UCAN for longer runs. With no added sugar, the company believes the product will serve as a gel replacement and lower the likelihood of sugar spikes and crashes. Though I'm not preparing for a race as nearly as lengthy as Leadville, I've been using UCAN for fall marathon preparation. Thus far it's working well. I'll be curious to see how you keep exploring the nutrition component of distance running.Austin Bondshttp://www.running-write.comnoreply@blogger.comtag:blogger.com,1999:blog-4979545333979747089.post-16789741971407208422014-09-09T14:11:09.663-06:002014-09-09T14:11:09.663-06:00However, it is a bit more complicated than just ea...However, it is a bit more complicated than just eating less. The real issue is that the data you have laid out above paint an impossible picture. You are burning nearly 60% carbs at a 103 HR. That means at heart rate that more or less represents walking (in effort) you are burning 360 kcals from carbs. If you eat your top end range -- believed to be 187 kcals per hour of carbs (regardless of source) -- then you are running a 180 kcal per hour deficit, roughly. Assuming you can burn something close to 2000 kcals of glycogen before bonking, that gives you 11 hours before you hit the wall. This is all somewhat theoretical -- though grounded in science and research -- but it illustrates the point. How do you narrow that 180 Kcal per hour gap down to something more like 100? If you get to 100 Kcals an hour deficit, then you could go 20 hours before hitting the wall. If you aren't willing to fat adapt through training and diet, then your only choice is to try and eat 300 Kcals per hour and hope like hell your stomach can take it.<br /><br />Making the picture even more grim is that very few people actually stay at such a ridiculously low HR for much of the first half of the race. I guarantee virtually no one matches that effort level for the 5-8 hour journey back and forth over Hope Pass, which means that 180 kcal deficit is growing much larger. If you are burning 60% carbs at an effort level that resembles walking, you are likely burning close to 90 or 100% carbs going up and over Hope Pass. It makes sense that most people find themselves in an impossibly big hole at Twin Lakes and have huge positive splits in the race.<br /><br />The challenge is burning a higher percentage of fat so that kcal deficit from carbs stays at a reasonable level, including heart rate ranges higher than a 100 mile effort. Once that is accomplished, then the question becomes what sources of carbs do you use to replenish (sugar, starch, etc...)AJhttps://www.blogger.com/profile/03256410616083520026noreply@blogger.com