We have designed a race pack for the Two Oceans Marathon (TOM) with the most optimal combination of Maurten products to help you get the the finish line. It works on the basis of +/-53g of Carbohydrates on average per 7km covered which totals 430g of carbs for the duration of your run, 120g of carbs as breakfast. We included another Drink Mix 320 so that the race pack can offer a wider range of options. Pre-fueling is suggested for the day before Two Oceans, made up of one Drink Mix 160 or one Drink Mix 320 consumed during the day. As a pre-race breakfast we recommend a Solid 160 and Drink Mix 320 supplying 120g carbs. A second Solid 160 is included for you to carry with during your run, or to enjoy at the finish as a post race meal supplying 40g carbs.
Tips
- You can premix Drink Mixes and split into smaller bottles for on course aid
- You can combine Drink Mix 320 and Drink Mix 160 into 1 litre mixture and split in to smaller bottles
- Solid 160 is pre-cut into two 20g portions inside the wrapper
- Attach your Gels to the bottles your supporters give you on the route
- Take in nutrition consistently
The following two tips are suggestions. Discuss with your coach for more detailed advice.
For optimum race week preparations, we advise that you hydrate frequently in the week of the race, with an electrolyte drink. Ensuring that you arrive on race day with elevated/optimum levels of electrolytes is going to do you better than trying to maintain your electrolytes on the day of TOM. On the morning of the race you will consume a serving of your preferred electrolyte drink, and this should be enough to carry you through the day. Running within your ability will ensure that you don’t exert muscles, beyond their capacity. Over exertion can lead to muscle cramps or spasms, due to physiological or energy deficits. Fueling early will ensure that your muscle glycogen isn’t used to power your running. Maurten allows a higher and faster uptake of carbohydrates during exercise, meaning that the fuel you put in, can be used, as you are consuming it, thereby saving the muscle glycogen, and reducing the risk of muscle cramp and spasm. Knowing how much fuel to put in per hour is key to ensuring you are keeping your carbohydrate intake at the correct gram per hour. During your training long runs, you would have worked out this key element of fueling. If you are aiming to take in 70gram per hour, then you would ideally be consuming 70grams per hour in your training runs. Your training runs are as much about endurance and speed as they are about getting used to the carbohydrate intake. The day before TOM, it’s advisable to increase your carbohydrate intake to between 10g – 12g per kg of body weight. If you are 70kg, you would multiply your weight by 10g, Eg 70 x 10g = 700g of carbohydrates. Soft fruits and starchy vegetables will make hitting these higher carb numbers easier. You can supplement your carbohydrate intake with drink mix, which will also tick off the hydration box.
Our race plan for TOM is based on using Maurten for the entire day, with only small deviations when you feel you need something ‘different’. Drink water to thirst. Consume salted potatoes and/or bananas as you would normally. Our plan includes caffeine gels which we advise as a way to help keep your feelings of fatigue at bay. There are two strategies for taking in caffeine to aid ultra distance endurance events, starting early, and alternating a non caffeine gel with a caffeine gel every feed, or starting halfway and maintaining caffeine to the end, or alternating.
This is the plan for TOM 2025
As the course becomes more challenging so your carbohydrate in take should meet the demands on your body. Gradually your carbs increase as the race continues.
Visit Maurten at the TOM Marathon Expo during registration period to secure your Race Pack while stocks last.