How to break your Marathon PR using an individual fueling & pacing strategy
The Running Power-Performance Decoder revolutionizes running training. But this isn’t where it ends. A lab level accurate metabolic profile allows to create an individual fueling & pacing strategy to break your PR. Here is how…
Bernat Xamena tried to run a sub-3 marathon in Barcelona, but he blew up after 30 km. His coach concluded: “Bernat had nutrition issues and also started too fast.”
After a lesson learned the hard way, they were ready to do things properly this year. They chose to do an INSCYD test three weeks before the race.
Lessons learned from the past
Xamena’s coach Jo Spindler (Trisutto) : “We did the test on a track, so the closest possible to a race scenario. For me, this is the beauty of INSCYD: you can test in real-world conditions, you don’t need to go to a lab and you don’t need a treadmill.”
Based on the test results, it was clear that Xamena should be able to run 4:08 per km, and have finish in 2 hours 54 min for the whole marathon.
Race results
After the race, Xamena sent a pretty eloquent picture of his pace breakdown to Jo: average pace: 4:08 per km. Total 2:54:19. Job done!
How to use INSCYD to predict marathon results
But how did they really predicted the result so precisely using INSCYD?
“I looked at how many carbs Xamena would burn to sustain a certain speed, according to the fat and carbohydrate combustion chart. At the prescribed speed of 4:08min/km (= 4,04m/s) he burns 187g of carbs per hour, so 561 over the entire marathon.” (Read more about using fat and carbohydrate utilization in runners in this blog.)
“We planned his race nutrition with a supplement of 60g of carbs per hour after the 1st hour. So that gives him 120g for the marathon (1st hour: 0g / 2nd: 60g / 3rd: 60g). Therefore, to sustain the effort, he needed about 440g of carbs stored in his body (561 minus 120). The INSCYD test report showed that this is realistic for his level and body composition.”
Take a look at our webinar: science based pacing and fueling
Watch the full webinar recording for free or start watching a preview:
GET STARTED WITH INSCYD
Using INSCYD and getting the data Xamena’s coach used has never been so easy before with the Running Power-Performance Decoder.
It eliminates the barrier of access to a testing lab, by capturing all the data you would get in a lab – and more – in a simple field test. The only thing you need: a GPS watch.
Although only a GPS watch is needed for the testing, the PPD-R software is able to use and compare lab test data (e.g. VO2) and field tests (e.g. lactate measurements).
WHAT YOU GET with the PPD-R
- VO2max (maximum aerobic capacity)
- VLamax (maximum anaerobic capacity)
- Anaerobic Threshold (FTP)
- Lactate accumulation rate at high intensities
- Lactate recovery rate at low intensities
- FatMax (intensity at which the runner burns the most fat)
- Fat and carbohydrate utilization at any intensity (kcal/h and g/h)
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Contact us to learn how the PPD-R can enhance your coaching and maximize performance.
