I started making my own gels and hydration/fuel. I have better control over what goes in them, I can balance electrolytes for weather conditions, use higher quality ingredients (highly branched cyclic dextrin rather than maltodextrin for ease on gut), balance HBCD/Fructose ratios for my particular metabolism and stage of the race, make it clean (no food dyes, sucralose, etc.), and portion them out for certain points in the race. And it saves a ton of money. With brand name stuff, I spend around $16.55 for a 3-hour run. With my stuff, it's about $6.24 with HBCD and around $3.27 if I use maltodextrin. I can make gels for around $0.31. This way, I can afford to use gels/fuel on training runs much more to train my gut to handle 90g+ of carbs per hour.
I’ve listened to the Audible version of your book around 10 times so far. That plus these videos are a running pot of gold. Brilliant and highly valuable insights and actionable tips. Thank you!
Just wanted to say thanks for all you do! I’ve been running for just a little over a year and I’ve been learning from scratch. Somewhere along the way I came across your videos. I resonated with your approach so I’ve been using your book to train for my first marathon. I wanted to do something “big” and I got into the Tokyo Marathon. Only 9 weeks to go! I’d be lost without the triphasic model! Thanks!
Having read your book from front to back a few times, I implemented all of your recommendations (except Kenny Moore's approach--I'm old😆) for my most recent marathon, CIM. Although I slowed down a teeny bit in the last few miles, I felt so much better than last year at the same race, ran 10 minutes faster than the year before, and, BQ'd. I am a believer! Thx
This is so interesting - especially about the long long run. I have followed McMillan plans and he emphasizes this (eg 22-24) and it just makes sense to me yet it’s soooo controversial in the running and coaching space due to the risk of injury/diminishing returns. I appreciate you discussing it here!
Love the content and editing! I started making running and lifting based content a month ago, I was wondering how you did your editing so well? Its currently the part I dread the most haha
Thanks! Send me an email on this, or IG. As it’s not on topic to talk that in this thread. We can talk off TH-cam on that. I check IG only rarely so may take me a bit to get back to you there
Very good video. I especially like the simplification and thorough insight to various training protocals with what some call a "fat adaptive" process. As for Lumen, well, it was good until it went to a subscription model. However, (someone correct me if I'm wrong) I do believe it will give you a reading without a subscription but you can't access any insight as to how to use the information... or, something like that. No matter, I do believe IF you have the money it may be better to wait until VO2 Master's new device comes out with a VCO2 filter. Then, you will be able to use it in REAL TIME to determine not only many metabolic efficiencies/flexibility such as Fat vs. Carbohydrate usage (i.e., RER) but also know your RMR and other equally important ventilory thresholds such at VO2 max. But, with those advantages come a cost that is about 10x the cost of the LUMEN with no ongoing subscription.
I’m a consistent runner, I do all my “amateur” runs (intervals, recovery and long) using water only. 3 hrs on water I’ll cramp a bit but can keep going if I like. I usually go out about 2 or 3 hrs after a small breakfast. About a month and half before race, I’ll introduce Gatorade and Honey Stingers to my routine. Do you think my approach is helping to be more fat adapted by training on water?
Are you sure that your insulin levels will go up if you take in carbs at the start of a race? My guess would be that because you are running - your muscles will suck up the carbs using a non-insulin requiring pathway.
You're right there. Taking carbs straight up before a race your muscles will use it. Taking carbs half an hour before a race insulin will have kicked in an leave you in a "valley" carbwise 😴
Hey how’s it going Run elite? I had question about long distance running and heavy upper body bench pressing lifting. Do you think heavy lifting bench press 5 sets 5 can slow down long distance runners and elevate heart rate? I notice when ever I cut out heavy lifting upper body I can run longer long runs 17-18 milers and keep same steady pace at lower heart rate without issues. But when ever I lift heavy bench press and squats I seem struggle with my heart rate during long runs and I run little slower with more elevated heart rate. Feels like it demands more oxygen when I lift heavy. What do you think? And I have had some of my worst half marathon performances when I include heavy bench press. What do you think ?
I started making my own gels and hydration/fuel. I have better control over what goes in them, I can balance electrolytes for weather conditions, use higher quality ingredients (highly branched cyclic dextrin rather than maltodextrin for ease on gut), balance HBCD/Fructose ratios for my particular metabolism and stage of the race, make it clean (no food dyes, sucralose, etc.), and portion them out for certain points in the race. And it saves a ton of money. With brand name stuff, I spend around $16.55 for a 3-hour run. With my stuff, it's about $6.24 with HBCD and around $3.27 if I use maltodextrin. I can make gels for around $0.31. This way, I can afford to use gels/fuel on training runs much more to train my gut to handle 90g+ of carbs per hour.
Recipe? 😁
I’ve listened to the Audible version of your book around 10 times so far. That plus these videos are a running pot of gold. Brilliant and highly valuable insights and actionable tips. Thank you!
Great advice
Thank you i
Just wanted to say thanks for all you do! I’ve been running for just a little over a year and I’ve been learning from scratch. Somewhere along the way I came across your videos. I resonated with your approach so I’ve been using your book to train for my first marathon. I wanted to do something “big” and I got into the Tokyo Marathon. Only 9 weeks to go! I’d be lost without the triphasic model! Thanks!
Wow amazing! I’m so happy to hear that the Run Elite book has helped you so much. Good luck Brando!
Nice voice transition!!! You are really perfecting these videos - great job!
Thank you so much!
Being fat adapted, i am happy i can maintain my energy on a half marathon so far...maybe next year ill try to test in a full mara
eagerly waiting for your book on diet & nutrition
Having read your book from front to back a few times, I implemented all of your recommendations (except Kenny Moore's approach--I'm old😆) for my most recent marathon, CIM. Although I slowed down a teeny bit in the last few miles, I felt so much better than last year at the same race, ran 10 minutes faster than the year before, and, BQ'd. I am a believer! Thx
This is so interesting - especially about the long long run. I have followed McMillan plans and he emphasizes this (eg 22-24) and it just makes sense to me yet it’s soooo controversial in the running and coaching space due to the risk of injury/diminishing returns. I appreciate you discussing it here!
Love the content and editing! I started making running and lifting based content a month ago, I was wondering how you did your editing so well? Its currently the part I dread the most haha
Thanks! Send me an email on this, or IG. As it’s not on topic to talk that in this thread. We can talk off TH-cam on that. I check IG only rarely so may take me a bit to get back to you there
I have low thyroid function at times. Do you know how this might affect the way the body metobolises its fuel?
Very good video. I especially like the simplification and thorough insight to various training protocals with what some call a "fat adaptive" process. As for Lumen, well, it was good until it went to a subscription model. However, (someone correct me if I'm wrong) I do believe it will give you a reading without a subscription but you can't access any insight as to how to use the information... or, something like that. No matter, I do believe IF you have the money it may be better to wait until VO2 Master's new device comes out with a VCO2 filter. Then, you will be able to use it in REAL TIME to determine not only many metabolic efficiencies/flexibility such as Fat vs. Carbohydrate usage (i.e., RER) but also know your RMR and other equally important ventilory thresholds such at VO2 max. But, with those advantages come a cost that is about 10x the cost of the LUMEN with no ongoing subscription.
I’m a consistent runner, I do all my “amateur” runs (intervals, recovery and long) using water only. 3 hrs on water I’ll cramp a bit but can keep going if I like. I usually go out about 2 or 3 hrs after a small breakfast. About a month and half before race, I’ll introduce Gatorade and Honey Stingers to my routine. Do you think my approach is helping to be more fat adapted by training on water?
Are you sure that your insulin levels will go up if you take in carbs at the start of a race? My guess would be that because you are running - your muscles will suck up the carbs using a non-insulin requiring pathway.
You're right there. Taking carbs straight up before a race your muscles will use it. Taking carbs half an hour before a race insulin will have kicked in an leave you in a "valley" carbwise 😴
Hey how’s it going Run elite? I had question about long distance running and heavy upper body bench pressing lifting. Do you think heavy lifting bench press 5 sets 5 can slow down long distance runners and elevate heart rate? I notice when ever I cut out heavy lifting upper body I can run longer long runs 17-18 milers and keep same steady pace at lower heart rate without issues. But when ever I lift heavy bench press and squats I seem struggle with my heart rate during long runs and I run little slower with more elevated heart rate. Feels like it demands more oxygen when I lift heavy. What do you think? And I have had some of my worst half marathon performances when I include heavy bench press. What do you think ?
If I only knew you 3 years ago!😢😅