The final 4 weeks preparation for a marathon is crucial, and your race performance will be enhanced with a perfect last month. So, with a little over 4 weeks to go before the 2022 Snowdonia Marathon Eryri we have uploaded the final training instalment and have put together this concise Training Plan as the countdown culminates with the day of truth on 29th October.
As you can imagine the plan has a lot of resting in the the last few weeks with that all-important taper week into the race, ensuring that you will reach Llanberis in optimum shape!
As we enter the last 12 weeks to go before the 2022 Snowdonia Marathon Eryri we have uploaded the final training instalment and have put together this concise Training Plan as the countdown continues.
The plan which takes you up crucial last 4 weeks before the race has a great mix of sessions, ensuring that you will reach race day in optimum shape!
With 24 weeks to go it’s that time again 2022 Snowdonia Marathon Eryri we have uploaded the final training instalment and have put together this concise Training Plan.
The plan has a great mix of sessions, ensuring that you will reach race day in optimum shape. This section takes us up to late July, and that critical block through those warm summer months!
If you’re tackling a marathon, you will have trained hard for months to get in great shape and ready to line up at the start of those 26.2 miles. One of the critical pieces in the marathon puzzle is your race-day nutrition strategy…
As we enter the final 30 weeks or so before race day of the 2022 Snowdonia Marathon Eryri we have put together this concise Training Plan.
The plan has a great mix of sessions, ensuring that you will reach race day in optimum shape. This section takes us up to early May, and the start of that critical block through those warm summer months. Expect the next section of the Plan in late April!
Eat a high carb breakfast (between 600 to 800 kcals) about 3 hours before the race, nothing too sugary, not too much fruit perhaps a banana (100kcals), bagel or toast and honey. Make it something you like and can easily digest. Why 3 hours? Well after a meal your body will release insulin which inhibits some factors in your body that improves performance, after 2-3 hours this becomes negligible and your energy system and performance is less affected.
Then try to eat between 200-250 kcals per hour during the race so that you fuel all your efforts with less chance of ‘bonking’ or ‘hitting the wall’ early.
Try to get your stomach and kidneys used to your race diet. Often the reason we may suffer from stomach ache and increased bloating is our varied diet. So get used to eating the same breakfast, the same pre race drinks, and race food so as not to upset your stomach or kidneys (sugars are harder to digest and may cause nausea and upset stomach so either mix with water or alternate between eating and drinking). Eat the same gels, bars or fruit on training runs and bring those with you to the race….race day is not the best day to try out something new unless you want to be caught short by the roadside. ‘DRINK BEFORE YOU’RE THIRSTY, EAT BEFORE YOU’RE HUNGRY’
If you’re going to be out on the race route for 4 hours or more then you might consider taking a couple of salt tablets with you as you will lose this over this period of time and you don’t want to add cramp to the pain of your challenge!. Some runners take a salt tablet anyway as this also aids digestion (you may need to consult a Sports Physician if you have a longstanding problem such as heart disease, diabetes or a kidney problem for advice on raceday nutrition).
**Avoid caffeine for a week before the race then have a caffeine based drink in the last third of your race, it aids use of glycogen and will give you an energy boost when you most need it!**
After breakfast keep your mind busy by making sure you have all your running kit ready and that it is appropriate for the weather…likely to be wet and cold at some point in the race…this is Snowdonia in October after all! Have a spare set of clothes ready for you to change into at the end of the race so you don’t catch a chill as you cool down at the finish. Make sure you use some Vaseline/ talcum powder for any areas that are likely to chafe or rub.
There will be number of sports physiotherapists, sports osteopaths and sports masseurs near the finish available for FREE advice and TREATMENT pre and post race, a donation to Llanberis Mountain Rescue would be appreciated. Post race we’ll advise most runners to use our purpose built cryotherapy facility to cool your painful for muscles and aid recovery…the facility is Llyn Padarn the lake at the bottom of the event field, wade in for up to 10 minutes and then come and visit us at the physio tent and we’ll treat you.