Comrades Marathon is a name that is known around the world as a test of pure grit and a celebration of perseverance and comradery. We embrace the long road, not knowing how the day will end. One thing we know is that if we fuel right, we will eliminate a number of risks that are inherent with running 89km on tar. We have designed a race pack for the Comrades Marathon. It works on the basis of +/-70g of Carbohydrates on average per hour for a 9 hour run which totals 655g of carbs for the duration of your run. This excludes the pre-race fueling the days preceding Comrades.
The thinking behind this is that if you plan to run a 7 hour Comrades you will increase the carbs per hour to 95g per hour. If you plan to run an 11 hour Comrades you will reduce the amount of carbs per hour to 60g per hour.
Our race plan for Comrades is based on using Maurten for the entire day, with only small deviations when you feel you need something ‘different’. Drink water to thirst. Consume salted potatoes and/or bananas as you would normally. If you are using caffeine products you can alternate from the second feed between caffeine and regular Maurten.
2 nights before Comrades 9 June: 1 x DM160 before bed
1 day before Comrades 10 June: 1x DM320 during the day and 1 x DM160 in the evening
Morning of Comrades Marathon Breakfast: 1 x Solid 225, 1x DM160 (85g carbs)
START: 0km until 20km of Comrades: 500ml premix DM320 and 2 x GEL 100 (130g carbs)
RACE: 20km until 40km of Comrades: 500ml premix DM320 and 2 x GEL 100 (130g carbs)
RACE: 40km until 60km of Comrades: 500ml premix DM320 and 3 x GEL 100 (155g carbs)
RACE: 60km until 89km of Comrades: 500ml premix DM320 and 3 x GEL 100 (155g carbs) *
*Optional Solid 225 for real food
If you are running a 7 hour Comrades you will increase your carb intake by 20g additional per hour for 90g per hour. If you are running an 11 hour Comrades you will decrease your carb intake to 60 grams per hour.
Comrades Marathon Race Pack (for sale @ Durban Expo)
Visit Maurten at the Comrades Marathon Comrades Marathon Expo during registration period to secure your Race Pack while stocks last.