Long Mynd Valleys

[noel]

Sadly I DNFd as I sprained my ankle on my way down to check point 3. Many, many thanks to all those who stopped to check I was OK and especially to Ross and all at the check point who helped me hobble back to the road. Swollen and bruised but not too trashed. Think I'll come back and have another crack next year.

I saw you DNFed. We were wondering what had happened to you. I hope the ankle's on the mend.

[noel]

have you any idea how much you sweat on a 2 hour run at an average of c80% MHR ? That amount of dehydration will curtail your performance a hell of a lot more than a tiny addition of 1 kg to the average 60-75kg runner...not that you'd carry the full 1 kg for the entire race anyway

what's more gylcogen depletion will be be on the cards too at around the 2hour mark....so if you want to perfrom to your max you need some energy too...whether you realise this or not doesn't stop it from being basicly applicable to everyone

That's all well and good, and supported by science and all that. But... how many of the top 50 carried any water? I guess they finish faster, so they can get away with it.

[Mike T]

have you any idea how much you sweat on a 2 hour run at an average of c80% MHR ? That amount of dehydration will curtail your performance a hell of a lot more than a tiny addition of 1 kg to the average 60-75kg runner...not that you'd carry the full 1 kg for the entire race anyway

what's more gylcogen depletion will be be on the cards too at around the 2hour mark....so if you want to perfrom to your max you need some energy too...whether you realise this or not doesn't stop it from being basicly applicable to everyone

I guess I am lucky in that I sweat very little and have for example run a couple of marathons during which my intake of food/fluid was zero and yet my times were if anything better than those where I had indulged. 1 kg is about 1.5% of the average runners weight = 1.5% reduction in VO2max = 1.5% increase in time; a handicap I can do without. Are others really sure they need it, or are they sticking with the now discredited advice that you need to drink BEFORE you are thirsty.

[Eleanor]

I guess I am lucky in that I sweat very little and have for example run a couple of marathons during which my intake of food/fluid was zero and yet my times were if anything better than those where I had indulged. 1 kg is about 1.5% of the average runners weight = 1.5% reduction in VO2max = 1.5% increase in time; a handicap I can do without. Are others really sure they need it, or are they sticking with the now discredited advice that you need to drink BEFORE you are thirsty.

Mike I'd always wondered about this, the extra-weight to speed ratio. This may seem a dumb question, but what is VO2 max, and is it definitely that straight forward to relate extra weight to an increase in time?

[mischeavous elf]

There were several around me in the top 50 and most of us took water in one form or another at some stage or another...horses courses...the reason I've started carrying water is not just because my body may need it (at 56 kilos I can get away with it for up to 2 hrs easily) but in race situ its actually to placate the mental aspect ie nerves, feeling parched near the start or to break up the climb by having a sip, or washing down that jelllybaby etc. I only carry 200-300ml in my camel and i still have maybe 100ml (i use a diluted juice for sugar n some electrolyte) at the end but there you go, i is mental

[Smut]

I saw you DNFed. We were wondering what had happened to you. I hope the ankle's on the mend.

Thanks Mr & Mrs Noel. At least I didn't get too thirsty!

[Mike T]

Mike I'd always wondered about this, the extra-weight to speed ratio. This may seem a dumb question, but what is VO2 max, and is it definitely that straight forward to relate extra weight to an increase in time?

One of the best ways to improve performance is to lose weight or to CARRY LESS WEIGHT - and this includes what you carry in your stomach, and on your back and on your feet. The relationship between VO2max and time is essentially linear for smallish changes - assuming of course that it is fat/fluid/food/clothing/shoes rather than muscle that is lost. The best analogy for VO2max I can think of is that it is a bit like car engine power - clearly the lighter the car the faster it will go, particularly up hills.

[Mike T]

There were several around me in the top 50 and most of us took water in one form or another at some stage or another...horses courses...the reason I've started carrying water is not just because my body may need it (at 56 kilos I can get away with it for up to 2 hrs easily) but in race situ its actually to placate the mental aspect ie nerves, feeling parched near the start or to break up the climb by having a sip, or washing down that jelllybaby etc. I only carry 200-300ml in my camel and i still have maybe 100ml (i use a diluted juice for sugar n some electrolyte) at the end but there you go, i is mental

I can see that you might want water to wash down food, but 200-300mls is only going to make a miniscule difference to your state of hydration.

[Stagger]

The best analogy for VO2max I can think of is that it is a bit like car engine power - clearly the lighter the car the faster it will go, particularly up hills.

Quite true but less juice means you don't go as far.

[Mike T]

Quite true but less juice means you don't go as far.

But there is no need to have a full tank of petrol all the time .....