​Scklm 2016 Pacing, Fueling & Racing Strategies 

What’s Your Race Strategy For Sunday?

Now, with the race only a few days away, it is time to lockdown a race strategy in order to determine :-

1. Your running PACE throughout the entire route – when to maintain, accelerate or slow down your pace. The elite runners may strive for a negative split whereby they will increase their running speed in the second-half of the race. In contrast, most community runners will run faster in the first half to give themselves more time to complete the second part of the race because they expect fatigue to set-in in the later stages. Running Coach Mark Williams advises runners to maintain a consistent pace throughout 42km if they cannot achieve a negative split. Psychologically, it feels more satisfying when you have saved enough energy to be able to speed-up on the home stretch. 

   

2. Your FUELING strategy – what, how much and when should you eat and drink on race eve, morning and during the run itself. Your choices should consist enough low glycemic index carbohydrates, nutrition and water pre-race, as well as during the race itself. To replace depleted electrolytes, runners carry with them sachets of electrolytes or hydration salts to be mixed and drank at various predetermined water stations. After 3-4 hours of running, you will need to top-up your energy levels too. I recommend that you carry along your own energy source like energy gels, so that you need not worry if the official stock runs out, plus you can consume yours whenever you feel a need of an energy boost. Plus stop briefly at every water station to keep hydrated.

What will I be carrying on Race Day?

Being the last Scklm 2016 7-hour pacer, I will be carrying with me more than the usual Full Marathon requirements :-

1. A whistle in case I want to summon a marshal or medic.

2. A mini torch to light-up at any dark stretches.

3. 1 sachet of N8 Electrolytes which contains sodium, potassium, creatine, amino acids, etc.

4. 3 packs of Accel Gel (Rapid Energy Gel) which contains 20g of carb,13g of sugar, and 5g of protein per pack. I have chosen flavours of Citrus Orange, Vanilla and the Raspberry Cream flavour also contains 40mg of caffeine.

5. 1 pack of 2nd SURGE Ultra Energy Gel which contains 115mg of sodium,18g of carbohydrate, 13g of sugars, 3g of protein, etc.

6. 500ml Mineral Water

7. Handphone

8. Emergency Cash

SPECIAL THANKS To EGO Nutrition for their invaluable support and for providing my favourite N8 Electrolytes, Accel Gel and SURGE Gel.

About The Author

Gus is the Founder of Running Toons and a HIIT Fitness Coach. As a freelance writer, he has contributed numerous insightful articles to The Star newspaper, Running Malaysia magazine, Cycling Malaysia magazine, Cycling Evolution magazine, Swim Bike Run magazine and more. LIKE Happy Runner, and

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