How To Create a Race Plan Ep-27 - a podcast by Eat Clean, Run Dirty Podcast

Creating a Race Plan is just as important as planning your training for a race. A good race plan could enable you to perform at your fullest potential. Not having a race plan could result in lots of extra time at aid stations, a huge bonk, or even the dreaded DNF.  This information should help any runner create a race plan for their next marathon or 50k.
In this episode we discuss setting goals, determining pace, course research, and calculating nutritional needs. There are a few different calculators and equations I refer to. All of them are linked below along with my actual race plan calculations for the 2016 Fool’s 50k trail race. Hopefully the examples will help you with your own race planning.
There is a simple pace calculator I like at runningforfitness.org
Example: My goal pace is 11:00 minutes per mile.
To calculate how many calories per mile you burn use this equation-
Body Weight x 0.63 = Calories Per Mile

Example: 125lbs X 0.63 = 78.75 Calories per mile.

To find your MPH use this calculator at runningforfitness.org

Example: 11:00 minute miles equates to 5.5 MPH.

To find how many calories per hour you will burn use this equation –

Calories Burned Per Mile X MPH = Calories Per Hour

Example: 78.75 calories per mile X 5.5 MPH = 433.125 Calories per hour.

To determine how many calories you should consume during the race use this equation-

0.3 X Calories Per Hour = Calories Needed For Fuel Per Hour


Example: 0.3 X 433.125 = 129.9375 or about 130 calories per hour. 


Here is my actual list of aid stations and when I plan to take in fuel or salt.

Example:



* Happy Days 1 – 4.75 Miles
* Mile 5- 1st Gel + 2 Salt Tabs
* Happy Days 2 – 8 Miles
* Mile 10- 2nd Gel + 2 Salt Tabs
* Kendall Lake Shelter 1 – 11.5 Miles
* Mile 15- 3rd Gel + 2 Salt Tabs
* Pine Hollow – 15.5 Miles
* Mile 20- Picky Bar + 2 Salt Tabs
* Happy Days 3 – 20.25 Miles
* Happy Days 4 – 23.5 Miles
* Mile 25- 4th Gel + 2 Salt Tabs
* Kendall Lake Shelter 2 – 27.5 Miles
* Mile 27.5- 5th Gel
* Finish: 5:41:00




Having a plan set in place for a marathon or 50k will completely elevate your experience and your performance. I hope you found this information useful. Good luck on planning your next race!


Photo Credit: Joe Jurczyk

The song featured at the end of this podcast is Lips Like Sugar by Echo & The Bunnymen. To download your own copy click HERE.

I WANT TO HEAR FROM YOU!
Tell me about your training, races, nutrition or just send cool trail pics!  Use #sugarstride on Instagram & Twitter or leave a message on the Sugarstride Facebook page or at Sugarstride.com. 
To listen to the full library of the Sugarstride Podcast or to read my blog posts on gear reviews, recipes, and more great runner info visit Sugarstride.com
Cheers!
Jessica

Further episodes of Eat Clean, Run Dirty Podcast

Further podcasts by Eat Clean, Run Dirty Podcast

Website of Eat Clean, Run Dirty Podcast