How to Train Smart for Your Marathon: Fueling with Maurten

SportsShoes ambassador and elite runner Nicolas Dalmasso finished the Chicago Marathon in an impressive 2:26:36. In this article he breaks down his training and race day fuelling strategy. Nicolas knows that you can’t leave fuelling to chance and that to reach full potential it’s critical that he trains with the same Maurten products he will use in the race.

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All of the detail here has been practised, experimented, and perfected by Nicolas. It reinforces the importance of a personal approach to fuelling. We are all different, with unique needs, and this should be reflected in a race day plan. Use this article as a guide to understanding your own preferred way to fuel for a marathon.

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In a normal marathon training week there will be a range of different intensities. Each session serves a specific purpose, helping the athlete adapt and assisting the incremental progress of the longer journey towards the race goal.

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Long Runs (2 hours or more)

The staple of any marathon training plan is ‘The Long Run.’ The intention is to condition the body to move for long periods and it offers a good opportunity to simulate race day fuelling.
For Nicolas this session is at least two hours and it delivers a significant load on the body.
The available stores of energy (glycogen) in the body will not be sufficient to fuel the full session so it’s important to supplement with sports fuel that’s designed to optimize the absorption of carbohydrates while running. This should start before training. “It’s essential to fill up on carbohydrates to start your run with sufficient reserves. I usually prepare the Maurten Drink Mix 320 in a 550ml bottle,” explains Nicolas.

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In the session he reverts to gels as the primary fuel source. “To keep my energy levels consistent, I take a Gel 100 every 25 minutes and I typically start with the Maurten Gel CAF 100 for a caffeine boost. I recommend taking this gel early in your run; caffeine takes around 45 minutes to reach its full effect and can last for up to three hours. If my session lasts longer than 2h15, I’ll take one final gel toward the end. Between gels, I will sip water as required, to stay hydrated and maintain performance.” Fuelling all the way to the finish is important. Naturally you will feel tired, but finishing your complete fuel plan ensures that you don’t end in a depleted state. You can think about it like preparation for the next session — fuel through the finish line, not up to it. Between sessions revert to healthy, real food options. Try to consume a carbohydrate-rich meal soon after finishing your long or most intense training sessions, to replenish your glycogen stores. 

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Here’s an example of a typical intake during a long run:

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Short or Recovery Runs (under 90 minutes)

As a general rule, most session up to 1 hour won’t need to fuel. Here it is more about personal preference. For Nicolas these lighter sessions are relatively simple from a fuelling perspective. “To keep hydrated during shorter sessions, I always carry a 550ml bottle, either with plain water or a Maurten Drink Mix 160 (40 grams of carbohydrates). If I feel like I need a bit of an energy boost, I go for a non-caffeinated Gel 100.”

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High-Intensity or Interval Sessions

Training at, or above, threshold should be fueled appropriately with sports fuel because the body will be accessing it’s easiest and efficient source of fuel — glycogen. Again, for Nicolas it’s starts with preparation. “About 20-30 minutes before an interval session, I take a Gel 100 Caf 100. The caffeine boosts my focus and helps me to perform at my best. Another great way to improve performance during high-intensity training is with the Maurten Bicarb System. I usually take it 1.5 to 2 hours before exercise; it’s quick to prepare and noticeably helps delay fatigue by allowing the body to better manage rising muscle acidity.” Bicarbonate is known to enhance performance, but the wrong dose or delivery method can have severe negative consequences for the stomach and subsequent athletic performance. As well as delivering carbohydrates through the stomach, the specially formulated hydrogel in the Maurten Bicarb System also encapsulates the bicarbonate component — protecting it from dissolving early in the acidity of the stomach.

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A note about the Bicarb System:
The Maurten Bicarb System has different serving sizes — 12, 15, 19, 22 and 25. It's not one-size-fits-all. The right serving is determined by assessing athlete weight and bicarbonate experience. In general, the higher the weight, the bigger the serving size. But without experience more doesn’t necessarily mean better.

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As an interval session progresses, blood is diverted away from the stomach to assist working muscles. Digesting fuel now becomes more challenging, increasing the risk of gastrointestinal discomfort. At this point performance might be compromised. Maurten’s sports fuels with Hydrogel Technology are developed to optimize the intake and absorption of carbohydrates during higher intensity activity, such as intervals. In fact, Maurten Drink Mix is often described by elite runners as the ‘disappearing drink’ because it immediately converts from a liquid to a gel in the stomach. This helps reduce the risk and discomfort of liquid sloshing in the stomach. It’s a benefit that Nicolas appreciates. “During harder workouts, depending on the length and intensity, I might use a 400ml race bottle with Maurten Drink Mix 320. This is a brilliant way to stay fuelled and maintain energy levels, especially on tougher training days.”

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Visit our full Maurten store if you’d like to learn more about fueling and how it can boost your next marathon performance.

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Keen to learn more about fuelling for performance and adventures? Then check out our Nutrition category for more handy tips, advice and recipes.