First marathon - what time to aim for?

[Edward4492]

85 miles? Damn!

[bonefixer]

The fluid requirement estimates here are way over the mark in my opinion. You need about 500ml per hour, and the first hour is free as long as you're well hydrated to start with. I would put 9g of salt in a mixture of 500ml water and 500ml orange juice and that'll be enough for the whole piece. Stop at 10K, 20K and 30K and neck a third of the bottle.

Thanks! What is the orange juice's job in that?

Sugar, potassium, mask the taste of the salt.

[Carl Watts]

Powerade, I use the powder and mix it at half strength.

I didn't stop, just gulp a few big mouthfuls on a regular basis.

Also using one 750ml Powerade about 1 to 2 hours before training, I find it makes a huge difference. Dehydration kills your performance and elevates your heartrate way over where it should be for a set piece.

Depends on how much you sweat, I can get a river running down the slide no problem, the floor requires two towels and there are hand towels at both ends of the slide. The CD for my training rows is done sitting on a hand towel or its a flood.

[Balkan boy]

I'm very pleased with this product for hydration:
http://ie.olimp-supplements.com/13/17,3 ... range,170/


I feel better when drinking 500ml of that then 1l of pure water during an 1h session.

[steveroedde]

The fluid requirement estimates here are way over the mark in my opinion. You need about 500ml per hour, and the first hour is free as long as you're well hydrated to start with. I would put 9g of salt in a mixture of 500ml water and 500ml orange juice and that'll be enough for the whole piece. Stop at 10K, 20K and 30K and neck a third of the bottle.

I'm basing this on some experiments I did before my 85 mile row earlier in the year, and the row itself. I measured my fluid requirements by weighing myself on some fairly accurate scales. Over-hydration, especially with just water, can be a problem and even dangerous.

I agree totally. In cool conditions one doesn't need a lot of fluids. One liberates several L just by consuming muscle glycogen. I totally agree with the salt! There is pretty sound evidence that this is what prevents the muscle cramping that plagues so many of us with hard efforts (both during and after the row).

I don't think I have ever consumed more than 1.5L in a marathon. Nearly all <3h, (5 in '15, 3 in '14, 1in '13 (plus a 100k), 2 in '12, 3 in '11).
I agree with others that your pace target is good (given your HM result).

On the issue of pace, have a look at your best times across distances. If you are way better than most others in the short stuff, you may be more of a fast twitch guy. If so, I strongly suggest negative splits. It is critical for fast twitcher's who row long.... to keep those fast twitch fibres asleep until you need them...with the resultant lactate/glycogen consumption. In theory even splits are better...but only for aerobes! As with others, I look forward to hearing how it goes!

[Edward4492]

For those of you new to the forum Steve was way to modest to brag about his accomplishments, the marathon World record being one of them (60-64 LWT). Steve holds WR's at multiple distances (I think seven? I lost count) from 500m up to 100k and has won several hammers at Boston. So...when he talks, you would do well to pay attention!

[bonefixer]

What about gloves? I tend to sweat a lot, so gloves might help on the grip?

I don't use gloves. I don't find grip a problem at all - I don't really grip the handle much - I use my hands more like a hook on the stroke, and grip quite lightly on the return. Gloves would make me sweat more. I tried them once for blister protection, but I found the best thing for blisters was to build up calluses.

[Carl Watts]

What about gloves? I tend to sweat a lot, so gloves might help on the grip?

I use fingerless gloves all the time, I sweat ALOT to the point it can be a river down the slide as it runs off the pool of it at the back of the seat.

For a CD I place a cotton flannel on the seat before I start and it saves a big mess.

If you sweat all over the place then gloves not only protect from blisters they absorb a lot of sweat and stop you slipping off the handle.

[jackarabit]

WOW!

[hjs]

Well done, don,t think I ever will do one.

[GJS]

Well, this ain't too shabby.
Magnificent, Remi!

[Anth_F]

WOW!

This^^

don,t think I ever will do one.

And this ^^

Awesome job on that FM, Remi. Massive congrats buddy!!!!!

[Edward4492]

Nice one Remi! Looks like you paced perfectly.

[DavidA]

FINALLY. 1,5 years after first announced, I managed to do a full marathon. And I can tell you right now, it's a long time to the next one, if ever.

Woo hoo!
Congratulations.

We'll see.....

David

[Dangerscouse]

Cracking time / splits they are Remi. Very impressive. Still not tempted to do another one???!!!