Cork City Marathon 2018 - Hydration and Eating Advice
Cork City Marathon 2018 - Hydration and Eating Advice
Hydration and eating advice from Cork City Marathon's Medical Director, Dr. Jason Van der Velde
Wednesday May 30th 2018
Dr. Jason Van der Velde, Cork City Marathon's Medical Director speaking to some of the Marathon Medical Volunteers
It's still a bit far out to firm up on the weather, but long-term forecasts suggest temperatures in the high teens by Marathon start time, 8:30am, and rising during the day. However the Marathon's Medical Director, Dr. Jason Van der Velde warns that the danger comes from humidity, causing a lot of sweat loss. His advice for the day is to sip your drinks - do NOT 'Guzzle' every drop of water you can get. Your priority is to maintain a healthy electrolyte balance. Eating or drinking something with some salt in it will help. Crisps are ideal - now there's a novel suggestion, a crisp station every few miles!
On Sports drinks, Dr. Van der Velde said "When you're low on salt, the last thing you want is a low-salt diet"..."Stay away from them!"
After you cross the finish line, Dr. Van der Velde recommends that you continue moving. When you stop suddenly, your body has no time to react - your adreneline is still pumping...but you've stopped, so blood pressure plummets ...and many faint/collapse. This is why the food, medal an water stations always seem so far from the finish line...You're meant to have to walk to reach them!
If you do collapse, or you need to assist someone who has collapsed, raise your/their legs. A common reaction is to sit up, when you really need to get the blood to the head...so sitting up isn't the best in that situation.
Dr. Van der Velde Advises on Hydrationpumping
Dr. Jason Van der Velde talks about Marathon Hydration & Eating from Webmaster - Cork Athletics on Vimeo.
Alex O'Shea
If you think you're too experienced to succumb to the heat, read Alex O'Shea's report from his experience, in temperatures of 30C, at last weekend's European 24 Hour Championship. Alex has massive experience, and has the admiration and respect of everyone in the running community, but still suffered.
Dr. Van der Velde was speaking this evening, Wednesday 30th May, at a briefing, in Cork's City Hall, for some of the 100+ medical volunteers who will be on duty around the course, and at the finish, on Sunday next.
Listening to Dr. Van der Velde and his colleagues presentations, and the interaction with the medical volunteers, I was struck by their focus on the task in hand. Whether we realise it or not, we rely heavily on these men and women. Most of the time that we notice them, there's little going on, but these guys are on the ball and know their stuff. Their plans are to have an ambulance at any point on the course within 6 minutes.
Help them to help you - take care on Sunday. If you see someone in trouble, flag it up to a steward, or first-aid on the course - they'll be alerted to that person coming along. ...ad do listen to the advice, please.
Weather Update
The weather forecast will be updated on this page will be updated every day, until Saturday evening
Saturday June 2nd, 6pm - Final Forecast (Early Rise Tomorrow!)
Weather: Looks pretty settled now - little change since this morning. Maybe a degree or two warmer. Met Eireann warning of Thunderstorms (That's all we need!), but, at this point in time, they don't appear to be hitting anywhere near Cork. There will be very high humidity early on. Light cloud cover. Temp between 12 and 18C. Little or no wind. UV index very high. Pollen Count high
It will be between 95% and 100% early on - like running through a carwash! Humidity will fall to 65%-70% by early afternoon.
The UV index is predicted to rise, from about 2 early on, to between 7 and 8 by 1pm - FAST BURNING TIME!!
Temp of 18C predicted.
Sun protection: wear sun-block & lip balm NB: Do *NOT* put sun-block on your forehead ...it'll run into your eyes! a light cap is advisable too, to protect the scalp
Sunday's 10am Forecast @ 6:00pm Saturday
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| Rain - 10am Sunday | Wind -10am Sunday | Temperature - 10am Sunday | Cloud cover/ Sun - 10am Sunday |
Sunday's 10am Forecast @ 08:00am Saturday
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| Rain - 10am Sunday | Wind -10am Sunday | Temperature - 10am Sunday | Cloud cover/ Sun - 10am Sunday |
Sunday's 10am Forecast @ 23:00pm Friday
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| Rain - 10am Sunday | Wind -10am Sunday | Temperature - 10am Sunday | Cloud cover/ Sun - 10am Sunday |
Sunday's 10am Forecast @ 09:00am Friday
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| Rain - 10am Sunday | Wind -10am Sunday | Temperature - 10am Sunday | Cloud cover/ Sun - 10am Sunday |
Sunday's 10am Forecast @ 17:00pm Thursday
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| Rain - 10am Sunday |
Wind -10am Sunday
| Temperature - 10am Sunday | Cloud cover/ Sun - 10am Sunday |
Course Measurer's Course Information
John Cashman (103FM) interviews Course Measurer John Quigley
Cork Athletics Webmaster's Marathon Advice:
Marathon Advice - The last Two Weeks
Marathon Advice - Afterwards - The Recovery Phase
The Last Two Weeks Before The Marathon:
Speedwork:
Cut down on intensity and/or volume.
Long Run & Speedwork
Long run two weeks before event: 15 max - EASY!!! pace.
DON'T be tempted to do any last minute long runs or strenuous speedwork in the last two weeks, but particularly in the final week. You CAN'T do too little....but you CAN do too much. The last two weeks are for tapering and building up glycogen stores in the body.
Do too much now and you'll blow your full potential!
Mon/Tues of last week before event: last speed work - light speed session, holding back or 2 miles med/hard but not all out.
Any heavy work in the last 10 days will do vou damage. Its hard to do too little but you can very easily do too much!!
Fluids
For the last 10 days(before the event) or so, get plenty of fluids on board. Drink WATER often, several times a day - more than normal. By Fri/Sat week, you need literally to have to get up during the night to get rid of excess.
Excuse the detail: your aim (no pun intended) is light-straw coloured urine at all times (this is the acid test) [not uric acid <grin>]. If you drink a lot in one go, it will become clear but will return to "normal" after some time (12-24 hours) Proper hydration will keep it clear all the time. Binge drinking water/fluids may flush out the electrolytes from your system, making fatigue and cramp more likely. Drink little and often - allow your system to find its natural equilibrium.
Drink:
Alcohol - will dehydrate you - go easy for the last 4 or 5 days, particularly last 2 days (too little
time to flush system & rehydrate fully).
Soft drinks - too much will deplete your potassium levels.
Apparently even a 2% deficit in hydration levels will have a HUGE detrimental effect on performance. Carbo Depletion/loading;
Depletion - cutting out/down on carbohydrate for 3-4 days - Probably not a good idea - tried it once. Current wisdom is against it.
Carbo Loading
Definitely a good idea. Will be less effective if you don't hydrate AND get plenty of vitamin C on board. For the last 4 days or so get PLENTY of carbohydrates in - substitute carbos for protein.
Protein
Burns dirty. Eat very little protein in last 24 to 36 hours, same goes for high fibre foods, otherwise you will probably need to stop for a (p)it stop in the first 10 miles or so.
Cork Athletics Race Calendar
Comprehensive Calendar of Registered Athletics Ireland events in Cork
