Marathon Virgin
Fri, Feb 4, 2011 - By Michael Sinnott
Thanks to SkiPost.com for this article!
Question:
I am thinking of tackling my first 50k this weekend. I have done a handful of other races up to 25k and have some idea of how to pace myself and eat and drink for those races. If I was doing a 25k I would do the first half at ~165 bpm and the second half up around 175 and be totally spent at the end. Looking at 3-3 1/2 hours is my guess for a 50 I don't know really where to "start". It is unsupported so I need to carry my own water and fuel.......any ideas on how much I should haul?
Answer:
Pacing in a 50km race is actually easier than for a 25km, at least in my book. There is more time to fall into a rhythm, and adapt your pacing as the race proceeds. So don't stress too much, it seems to work out in the end.
At the start, be sure to keep your composure. A lot of people become excited and charge out, quickly wearing themselves down. Its better to start more mellow, and ski into the race. That doesn't mean take the first bit super easy, it just means don't overdo it.
It seems you know yourself pretty well for 25km races, so I'd use that as a base. Start out at a similar pace, ~165 bpm, but hold onto it longer. My guess is around the 40km marker or so you can start to ramp it up to ~175 bpm. It sounds like you can ski half a 25km race, or 12 km, at that pace before the lactic acid overloads your body. Keep that in mind. In a 50km, there will be more residual fatigue and build up of lactic acid, so you probably cant keep the higher pace for as long, hence the 10km kick. I think the more important factor is just to assess your body during the race and go from there.
The easiest way to pace, however, is to simply fall in line with a group of people. Marathons are much more fun, and actually faster, if you ski in a group of people. You can rotate the leader and keep a draft line going to reduce wind resistance, as well as keep you mentally focused through such a long race. Its great to stay with them for long periods of time, but don't be afraid to jump in a new group if you are overtaken, or you're becoming fatigued, or whatever. Just try to stay with at least one other person for as long as you can. The energy saved can be astounding!
Finally, there is the feeding conundrum. Certainly take something with you in an unsupported 50. I'd recommend a diluted sports drink and a couple gels. Even if you don't like to eat food in a race (myself), the gel can be a wonderful life saver if you hit the wall. Its better to be safe than sorry. As for the sports drink, you need the carbs and electrolytes in the sports drink, so its better than water. I prefer a dilute mixture because its less shocking to the system, and in the end you need to be able to replace the lost sweat, which is mostly water.
Finally, there is the question of how much to bring. If you are shooting for a 3-3.5 hour marathon, then ask yourself how much water you drink in a 3.5 hour ski? For the most part, you will drink less during a race, you'll need more, but you'll drink less. However, you never know until you do a race, and again, if you bonk...
To make it simple, I recommend one water bottle, and if you are a big drinker than take two. Try to keep them upside down in a water belt to keep them from freezing, or grab an insulated bottle. A frozen water bottle is a painful discovery.
I hope that is helpful. Remember that a 50km is a big undertaking, so be over-prepared. But also remember that there is lots of time in the race to adjust and attack and feel the flow of the race. Don't be afraid to go out of your comfort zones and really learn what your body can do. Fall in line with people, and most importantly, have fun!
Good luck,
Michael Sinnott
SVSEF -Salomon Complete
Boulder Mountain Tour Champion
2nd US Nationals Sprint 2011
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