S2E2 - The HOTSEAT! Our athletes quiz us on nutrition for running, menopause, recovery strategies, pacing long runs, and much more!

Summary

The conversation covers topics such as lack of appetite during training, managing nutrition during menopause, recovery strategies, pacing long runs, fasted training, mobility work, and fueling with gels. The conversation covers topics such as the timing and benefits of caffeine gel, fueling for different types of runs, taking a break from long runs, and transitioning from slow to fast running.

Takeaways

• Lack of appetite during training can be managed by eating smaller portions more frequently and focusing on nutrient-dense foods.
• During menopause, it is important to track and understand your body's individual needs and adjust training and nutrition accordingly.
• Recovery strategies should focus on the basics such as good sleep, rest, nutrition, hydration, and stress reduction.
• Long runs should be paced based on training goals and can include specific pace sections as race day approaches.
• Fasted training is not recommended, especially for females, as it can have negative effects on hormones and bone density.
• Mobility work can be beneficial for improving range of motion and balance, especially for trail and off-road runners.
• Fueling with gels should be personalized based on body weight and carbohydrate needs, with gradual increases in intake during training.
• Caffeine gels can be used strategically during races, but absorption may vary depending on the intensity of the run. Caffeine gel should be consumed about 90 minutes before the end of a marathon to allow time for absorption and performance enhancement.
• Fueling during long runs is important for performance and recovery, especially during marathon-paced runs.
• Taking a break from long runs can be beneficial to prevent burnout and rediscover the joy of running.
• Transitioning from slow to fast running requires gradually increasing intensity and getting used to being comfortably uncomfortable.

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