Why estimate your time on a Marathon? How? 'Or' What ?
The distance of a marathon is the same for everyone 42.195 km.
What changes is the time we spend on it ...
The world record of the distance is currently owned by Kenyan Eliud Kipchoge who sets the time for 2:01:39 during the Berlin Marathon on September 16, 2018.
But rest assured, the average time on a marathon is around 4:30, more than double this record.
When you start a marathon, it is important to plan as precisely as possible the time you plan to achieve.
This allows you to better manage your pace and your effort so as not to "explode in flight" due to an adrenaline-boosted over-speed on the first half of the route or, conversely, to be below its potential due to a sub-regime maintained by caution excessive.
Here are our tips for setting a reasonable goal and living up to your ambitions:
1 - make the right prognosis
To help you best estimate your time on the next marathon, there are several formulas, one of the best known of which is the Pete Riegel calculation method. This method is based on the empirical observation of a drop in performance, following fatigue, of around 6% when the distance of the course doubles.
Here's a very website which will allow you to estimate your time on the basis of an updated Riegel formula (4 to 5% instead of 6%).
Of course adapt this estimated time with the many variables what are the weather, the difference in level, the world on the course and the traffic jams at the start and quite simply your state of form on D-Day
2 - Small tips
warming : Before departure, it is THE key to efficient rhythm and effort management from the first hectometers. Many marathon runners say to themselves "I'm already going to run more than 40km, I don't need to add more, I'm going to start my energy resources". It is a mistake! A serious warm-up for 20 to 25 minutes will allow you to stall in the right rhythm, YOUR rhythm from the start.
The pace leader: In marathons there are runners who are members of the organization who will complete the distance to the nearest minute and at a very regular pace. The time allocated to them is visible from afar on a sign, flag, inflatable balloon, etc. You just need to position yourself not far from the point guard who announces the time closest to your goal, he will be an excellent benchmark throughout the race.
... and of course your audience, your music, ... and around you a city and a magical atmosphere... who will carry you.
3- Nutrition and hydration, optimize your chances!
In a long-term event like the marathon, sports nutrition and supplies play a key role. These include, among other things, prevent possible states of dehydration, ensure an optimal level of glycemia, fight against fatigue and the feeling of hunger and thus maintain a state of form which allows you to reach your goal. In this case, the logic of a nutritional strategy very well adapted to the specificities of the "Before, During, After" periods is of particular importance.
The 3 days before the competition:
- Get enough hydration: it will be important to stay hydrated throughout the day. Water is essential for the storage of glycogen: 1g of glycogen requires 3g of water (a slight increase in weight is therefore normal). The water must be good mineralized and contain the sodium necessary for the absorption of carbohydrates.
- Increase the portion of starchy foods (bread, pasta, rice, semolina, etc.) with each of the 3 meals in order to increase the glycogen supply.
- To build up these reserves, a "carbohydrate load" (carb loading) is possible. For this, we can consider a cure of 3 days of drink based on maltodextrin .
- Reduce the consumption of foods rich in fats and sugars to balance the energy balance and spare the digestive tract (expense = intake). Avoid cold cuts, fried foods, fatty cheeses, sauces, sodas, etc.
- Limit the consumption of fiber the day before, present in large quantities in raw fruits for example in order to spare the digestive tract during the competition. However, favor compotes or cooked fruit.
- Consider a cure that supports effort management and the prevention of fatigue. For exemple, malate and citrulline, act on the energy production in the cells, waste disposal and a better oxygenation of the muscles.
- A hydration upon awakening is necessary, as well as before, during, after the competition and throughout the evening
- No fat: cold meats, cheeses, fried foods, pastries, cookies, chocolate… during meals and for cooking
- Eat lean boiled or grilled meat or fish
- Decrease fat additions; butter and fresh cream; without removing oils rich in fatty acids
- The previous meal must be taken 3 hours before the start of the competition.
- 2 hours before you can also consider a energy cake or 2h before a energy bar
It is fundamental to bring to the body a supply of water (mineralized), sugars and proteins in order to build energy reserves you will need during your run. An insufficient level of energy is the risk of a race badly exploited because of fatigue and a loss of motivation.
During the race:
We advise athletes that we support regular consumption (every 15 to 20 minutes) of a isotonic drink of the effort. As well as energy gels every 30 to 35 minutes or energy erasers every 20 minutes. It is very important to drink before you are thirsty and to eat before you feel hungry or feel weak. A slight dehydration or a blow of bar can destroy a competition or a training.
After the race:
For optimal recovery We recommend that the athletes we support consume an isotonic drink or a special drink of recuperation at the end of the effort (no later than 3 hours after) and add protein consumption (drink ou bars protein) at the end of the effort.
In summary, this gives:
Don't hesitate to ask us for advice on how to align your nutritional strategy with your training and running plan.
Find our flagship brands for the marathon: