Human Kinetics Running, Cycling, and Triathlon

Marathon race-day nutrition and hydration
This is an excerpt from Advanced Marathoning-4th Edition by Pete Pfitzinger, Scott Douglas.
So you’ve followed the advice in this chapter by eating properly and staying well hydrated throughout your months of preparation. Guess what? Your work isn’t done yet. Your strategies for taking calories and fluids on race day can have a strong influence on your marathon performance.
Let’s assume you’ve done a good job of glycogen loading during the previous several days and you’re well hydrated. Before the race, you want to take in between 300 and 500 calories of mostly carbohydrate to top off your glycogen stores. It’s best to ingest these calories 3 to 4 hours before the race. Read the entire excerpt so you're race-day ready! https://monkeylink.co/fc2bd9

- To perform the To the Sky Crunch, lie on your back with your knees flexed and your feet flat on the floor. Ensure that your arms are extended above you, pointing toward the ceiling, to engage your core effectively. As you lift your upper body off the ground, focus on bringing your hands toward the ceiling rather than your knees. This positioning prevents excessive strain on the neck and emphasizes ab activation. Perform the crunches at a controlled pace, ensuring that the descent is as slow as the ascent. This emphasis on tempo enhances time under tension and maximizes the muscle engagement in your core. For more exercises, check out 100 Best Physique Workouts.

- If you are working upper body pushing and pulling movements, pair the dumbbell incline fly with a two-dumbbell chest-supported row. Holding a dumbbell in each hand, lie face down on a bench inclined at 30-45 degrees. Keep your arms extended down toward the floor and pull the dumbbells up toward your lower chest. It is important to keep the elbows close to the body.

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- To perform the Turkish get-up, begin by lying on your back with a kettlebell or dumbbell in one hand and that arm extended straight up. Ensure your opposite arm is out at a 45-degree angle and pressed to the floor. Your foot on the same side as the weight is flat on the ground. This stable base is crucial for maintaining balance as you move through the get-up. As you transition from one position to the next, break the movement into clear, controlled segments. Keep your eyes on the weight throughout the exercise to enhance stability and ensure proper alignment. Focus on tightening your core muscles in every phase of the movement. A strong core not only supports your lower back but also helps facilitate smoother transitions and greater control throughout the exercise. Repeat the get-up with the weight in the other hand. For more exercises, check out 100 Best Physique Workouts.