Hybrid athlete Fergus Crawley conquered a 250-kilometer ultramarathon in March 2024 and now wants to run a sub-three-hour marathon.
On July 8, 2024, Crawley shared a video on his YouTube channel detailing the three pillars of performance nutrition for fueling long runs. He completed a 30-kilometer low-intensity steady state (LISS) training run at an average heart rate of 140-145 beats per minute (BPM).
3 Essential “Nutrition Pillars” for Endurance Athletes
- Carbohydrates
- Fluids
- Sodium
Check out the video below:
Crawley’s fueling strategy is cereal, banana, and protein milk before embarking on a 30-kilometer training session.
For a long run, saturate glycogen stores with a big meal.
[Related: How Does Running Change Your Body? An Expert Weighs In]
Carbohydrates
Crawley prioritizes intra-workout nutrition if endurance training workouts last longer than 90 minutes.
Hit 60 to 90 grams of carbs per hour during a long run to sustain performance.
During his 30-kilometer run, he fuels his body with a banana, energy gels, and 1.5 liters of water mixed with carbon electrolyte powder, totaling 187 grams of carbohydrates. This sports drink concoction ensures Crawley hits his carbs, fluids, and sodium goals.
During this marathon prep, Crawley maintains a daily carbohydrate intake of 270 grams. With a goal finishing time of sub-three hours, he aims to consume 90 grams of carbohydrates per hour during the race.
Fluids
The Scottish hybrid athlete suggests consuming 500 to 750 milliliters of fluids per hour but emphasizes adjusting the amount based on individual sweat rates and weather conditions.
It’s important to note that I say fluids rather than water.
Crawley uses a pedometer in his smartwatch reminders to ensure consistent hydration throughout the run. He aims for three to four sips of fluid every 15 minutes and some food every half hour. He also consumes a banana or energy gel every 30 minutes.
Sodium
Crawley combines sodium with fluids and carbohydrates for optimal performance. He suggests a baseline intake of 400 to 600 milligrams of sodium per hour while acknowledging that individual sweat composition may necessitate adjustments.
There are two components to sweat — volume and composition.
Volume refers to the amount of sweat produced. Composition denotes the concentration of electrolytes lost during the run.
Crawley’s recommendations should serve as a foundation, encouraging individuals to experiment and personalize their nutrition strategies based on their unique needs and responses. He recommends experimenting with various fueling strategies during training runs to ensure a personalized and effective approach on race day.
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Featured image: @ferguscrawley on Instagram
