Ben Shephard has outlined his fueling strategy and mental preparation as he participates in the London Marathon this Sunday. At 51, Shephard is eager to enjoy the exhilarating experience of the race while also aiming to break the four-hour mark.
Ben Shephard’s Marathon Fuel Strategy
Runners face a significant risk of hitting the wall in the race’s second half if they do not consume enough carbohydrates. Shephard understands this and is determined to avoid that scenario. His approach involves consuming a specific amount of carbohydrates at timed intervals.
Carbohydrate Intake Plan
- 30g of carbs every 20 minutes: Shephard plans to consume this amount during the race.
- Initial gel consumption: For the first hour, he will take a gel every 30 minutes, totaling around 90g of carbs.
- Recommended carb intake: Research suggests marathon runners typically need between 60 and 120g of carbs per hour, depending on their speed.
In preparation for the marathon, Shephard emphasizes carb-loading in the days leading up to the race and having a high-carb breakfast on the morning of the event. He recognizes the importance of topping up glycogen stores closer to the starting time as well.
Despite a busy schedule, including working the night before the marathon, Shephard intends to wake up early to prepare for the race. “Breakfast will be really high carb,” he notes, indicating his focus on adequate nutrition.
The Mental Approach to Marathon Running
Ben Shephard realizes the challenges marathons present. However, his experience in endurance events equips him with mental strategies to confront tough moments during the race. When facing difficulties, he recalls a significant phrase: “The end is inevitable.”
Coping Mechanisms in the Race
- Reassuring thoughts: Shephard repeats the idea that the discomfort will eventually pass, helping him stay focused.
- Music as motivation: When struggling, he listens to uplifting tracks to distract himself and maintain momentum.
Through a combination of strategic fueling and mental fortitude, Ben Shephard aims to navigate the challenges of the London Marathon successfully. His goal is not just to compete but also to truly enjoy the experience. With a solid plan in place, he seems poised to tackle the iconic race ahead.
