The SIMPLE Strategy Comrades Runners Must MANIFEST

Up - A Comrades Marathon Podcast

In this podcast, Lindsey Parry and Brad Nadauld emphasized the significance of gradually increasing training mileage tailored to different finishing goals for the Comrades Marathon and the necessity of experimenting with and finalizing a nutrition and hydration strategy well in advance. They also shared personal insights on handling refreshment stations and our preferred race-day foods, underscoring the importance of variety and personal preference to maintain energy levels and avoid gastrointestinal distress.

Links mentioned in this podcast:
Free Strength Training Plan
Comrades Marathon Training Roadmap

IMPORTANT: Grab your 2024 Comrades Pace Band here: http://coachparry.com/pace & our 2024 Comrades Marathon finish time calculator here: https://coachparry.com/time

Here are five key points we cover in the podcast:

1. Mileage and Training Intensity: We delve into the specifics of training mileage as we approach the peak training period for the Comrades Marathon, breaking down the expected weekly kilometers for runners aiming for different finishing times. We emphasize the importance of gradually increasing mileage and not panicking if you're slightly behind, highlighting the build-up towards key training weeks in April.
2. Nutrition Strategy and Experimentation: We discuss the critical role of nutrition in preparing for Comrades, stressing the need to experiment with different types and textures of food and gels during long training runs. We encourage runners to practice their race day nutrition strategy well in advance, considering the variety and frequency of intake to avoid gastrointestinal distress and maintain energy levels throughout the race.
3. Hydration Strategy: We touch on the importance of a well-thought-out hydration strategy, noting the risks associated with both under and over-hydration. We advise runners to adjust their fluid intake based on weather conditions and personal sweat rates, suggesting a consumption rate of 200-300ml per hour as a general guideline, but to always listen to their bodies and adjust accordingly.
4. Navigating Comrades' Unique Water Stations: We offer practical advice on handling the water sachets provided at Comrades' numerous refreshment stations, ensuring runners know how to open them efficiently without risking dental mishaps. This unique aspect of the race requires some getting used to, especially for international runners unfamiliar with sachet water.
5. Personal Nutrition Preferences and Strategies: We share our personal nutrition strategies for race day, including preferences for gels, solid foods, and specific items like ham and cheese rolls, baby potatoes, and bananas. We highlight the importance of finding what works best for each individual runner and stress the value of incorporating a variety of foods to maintain energy and prevent palate fatigue during the race.