3 Hour Long Run and Endurance Race Fueling Plan
I’ve been using a new fueling plan that’s worked for me for 2.5 to 3.5-hour runs.
I eat a clean, carb-focused meal 2.5 hours before my big run or race (usually a bagel with just a little bit of cream cheese).
About 1 hour before I eat a 100 calories snack (usually a granola bar). I also drink 12 oz of fluid with electrolytes with about 50 calories during this time (my preference is Tailwind).
Then I take one Roctane Gu 5-10 minutes before go time to top off glycogen stores.
During the run, I’ve been using Hammer Perpeteum, 1.5 scoops in the bottle. It’s been fabulous. I drink the Perpeteum between 45 minutes and 90 minutes into the run.
I supplement with Roctane Gus around this, usually 2-3 based on feel. I usually need 2 past the 2 hours marks. One just after 2 hours, one preemptive Gu 25-30 minutes to finish strong.
My recovery drink is one scoop Tailwind (full serving) with a half scoop of collagen (1/4 serving), with a regular meal starting 30 minutes later.
As always, everyone’s different, so I’m just sharing to provide some ideas!