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4 weeks before an Iron man - I wouldn't try anything new. You are probably going in a taper in 2 weeks, and you should already be at the peak and ready for the race. Yes, Gels are a personal (and some medical) choices, but just continue with what got you through the half, and you'll do just great. There are Gels, Gums, powders, pills (and probably 20 ...


4

To keep going for long time periods, you need to stay hydrated and to take in calories, primarily in the form of carbohydrate, and salt, to replace what you have sweated out. You can generally absorb somewhere around 250-350 calories per hour while you are exercising, and if you are working hard, you can sweat a liter an hour, or more if it is hot. I ...


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Most weight gained during longer runs is water weight - fun fact you're more likely to drink too much water during a long-distance run than not enough. (It's Wikipedia, but it's got a lot of good sources.) A quick search shows that Kilian Jornet competes in Ultramarathons of 100+ km where maintaining adequate nutrition is difficult mainly for logistic ...



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