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Slowtwitch Forums: Triathlon Forum:
10k question

 
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johnthesavage

Mar 18, 04 8:28

Post #1 of 6 (298 views)
10k question Can't Post
hoping some of you stud-runners can set me straight on 10k and oly 10k nutrition&fluid requirements...

am i corrrect in assuming that anyone running a 10k road race in under 40min will typically not need to eat or drink during the race? (unless i guess it is scorchingly hot). It seems to me that the runner could store up ample fuel up before the race and that trying to ingest anything may cost time and/or cause GI issues. If I am correct in this, to what extent would this hold true for the 10k in oly tri, assuming it is also done in less than 40min? My thoughts here are that the athlete could take on fluid, gel and/or bars on the bike, maybe down some cola or another gel at T2, and then run the 10k as a road race, also not taking any additional fluids or food.


Tom Demerly

Mar 18, 04 8:31

Post #2 of 6 (289 views)
Re: 10k question [johnthesavage] [In reply to] Can't Post
Most of the hydration for the run portion of an Olympic distance race is done on the bike. However, if the run takes you more than 35:00 (99% of us) it is wise to take at least a couple cups quickly in an aid station. Realistically, it won't slow you down.

I set a 10K PR of 34:15 in 1986- haven't come close since, and as I recall, I did not take a single cup in that race- it was just a striaght 10K running race.


timberwolf

Mar 18, 04 8:37

Post #3 of 6 (265 views)
Re: 10k question [johnthesavage] [In reply to] Can't Post
<<maybe down some cola or another gel at T2, >>

Make sure that is de-fizzed cola.

Brett


jaylew

Mar 18, 04 8:53

Post #4 of 6 (236 views)
Re: 10k question [johnthesavage] [In reply to] Can't Post
It's probably not absolutely necessary, but I run sub 40 in tris and always drink on the run. I also take a couple of drinks during a stand alone 10k. It's what works for me.


devashish_paul

Mar 18, 04 9:13

Post #5 of 6 (208 views)
Re: 10k question [johnthesavage] [In reply to] Can't Post
In a flat out 10K forget water. Even for a flat out half marathon I'd skip it. Hydrate in advance, and pour water on your head if it is hot. For Olympic, hydrate in advance, rehydrate on the bike between 20-35K. Don't worry about drinking on the run. It will just slow you down as blood rushes to your gut to digest. Easiest way to get stomach cramps at 180 bpm :-). If you have to drink get any drinking over with 20-30 min before the finish, otherwise it won't do you any good.


TriGav

Mar 18, 04 9:26

Post #6 of 6 (182 views)
Re: 10k question [devashish paul] [In reply to] Can't Post
Yeah, no need for any hydration in stand-alone, but I do think that you need to hydrate well on bike prior to run. Don't do gel in T2, but get all nutrition and fluid in bike, leaving 5-10minutes @ end of ride to settle. Then go and blast it - if it is hot just pour the water on head/ neck to keep temp. down. IMHO (<33min 10k stand alone, 35 for oly)
"That which we achieve too easily, we esteem too lightly "Thomas Paine