ATC 271: Fuelling for a Double, Hill Training 101, Should Kids Take Supplements, MAF on Limited Time, and more!

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In this 271st episode of Ask the Coaches, Brock Armstrong and Lucho answer these listener questions and chat about their own training and racing. Lucho shares his enthusiasm for the Murph Crossfit workout (1 mile run, 100 pull-ups, 200 push-ups, 300 squats, and 1 mile run). Both Brock and Lucho agree that strength training and track workouts offer a lot of benefits to endurance athletes by developing more well-rounded fitness, improving technique, and mixing training up.

Lisa asks:

I was hoping you could give me some fuelling advice. In particular, in between two races on the same day. First I have a Championship 5k at 9 am and then a (less important) 10k at 11:15 am. So, I don’t have long at all really. I will finish my 5k, grab my checked bag and order an Uber to the next race.

I’m going to bring a bottle of water with Nuun and an endurance tap gel… But should I bring some protein? Some kind of gluten-free bread sandwich? The last thing I want is to feel starving during the 10k or get a cramp. But I know I should have something in between. Before the 5k I would have a piece of gluten-free bread with peanut butter and banana. I’ll sip on water with Nuun on my way there. Then I’m lost!

The coaches say:

• What it will come down to is simply not feeling hungry. Nothing you eat in between is going to “fuel you” for the race. Fitness trumps nutrition!
• Neither distance is going to even put a dent in your glycogen stores, so, physiologically, you won’t need to eat anything, but psychologically you will want something.
• Protein is optional but I would keep it to the minimum (fat too) since it takes the longest to digest and convert into energy.
• Best food choice: 1/2 a banana and a carby Nuun (most of their products have no carbs, so check to make sure the one you choose does).
• As always, stick with foods you know, and practice your fueling plan before race day (which in this case is pretty easy to simulate).
• Don’t worry about electrolytes either, maybe after the 10k but not between. No way you will deplete those in a 5k. Not even if it is 90ºF Your browser does not support the audio element.

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