19C is not bad, but considering you've been training in colder, it could be a bit of a shock. Starting Thursday, I'd add salt to your chips, assuming you don't now. The idea is to "bank" additional salt shortly before the event. Do it too far out and your body adapts to it. My other suggestions are best tested beforehand to see how you fare. Remember it's not just about sodium (despite my recommendation for your chips). Look at High5 and Nuun and OTE, all UK brands as I recall (I liked Nuun and I really like OTE gels and bars), Precision Hydration (US, my current electrolyte go-to), or 226er (Spanish, I like the gels but too much of the gel packet labeling comes off with my teeth), for example. There are plenty of other options, of course. Start with the effervescent tablets. In the two (or three) days before the event, carry around (and nurse) a bottle with half of a 1000 tablet (if using Precision Hydration), with a second bottle later with the other half of the tablet (or use 2 x 500 tablets). The idea is to space out the consumption. It's too late to see if a bicarb solution, such as from Maurten, will work for you (or hurt you). But the electrolyte loading is important, also because it'll help you get and stay hydrated. Too many will be sucking down the water in the days before, but you need some of the electrolytes you'll be flushing out. The morning of the race, I recommend carrying a bottle (one that you'll bin, not a keeper) to drink from as you get to and stand in the staging area.
Also, if you'll be carrying your own gels, at least gels to supplement the fuel you'll get on the course, see what, if any, electrolytes they have. You should have already experimented to see if the gel requires a drink of water or can be consumed without it. If the former, be sure to time the gel before you hit the aid station.
Don't overdo it on the salt, however. This is more of a warning for race day. You'll get bloated and the liquids won't drain and get into your bloodstream. This is the main reason I haven't suggested electrolyte pills or that you carry a bottle with fuel and electrolytes. Carrying fuel is fine, though I recommend you just carry some gels and save the weight of a water bottle since aid stations are plentiful on the course. Carrying additional dedicated electrolytes (i.e., salt pills) without knowledges of your requirements and how you perform in these conditions is risky. Besides, it's really not going to be that warm.
Last bit of advice: when you spot that London Marathon swag before the race, get it, but don't wear it. You don't want to risk that they run out of that item in your size and you don't want to jinx your completion!
This is very comprehensive and helpful - thank you! I’m using Maurten gels and was planning to nurse some Lucozade Sport at the start line (and some on course since they have stations).
Aren't you fancy! I love Maurten, both the 320 packs and the 100 gels, and totally rely on them. They ain't cheap, though. But they work for me, physically and, at this point, psychologically. I find the 160 gel is too much for me during an event or during training. I can have it before, but not during. Maurten has virtually no electrolytes (ok, a tiny amount). Be careful with the Lucozade on the course. Yes, it's an iso, but pay attention that you'll be taking in more energy with it along with your gels. At the start line, I suggest a gel (perhaps a 160, you'll be starting off slowly, after all, the start won't allow for much speed) and a specific electrolyte drink (i.e., not energy drink with electrolytes).
At the aid stations, make sure to get water. Don't be sucking down energy drink the whole time. Water and energy drink are not the same thing. It's ok to get a sip of one. Even taking a sip and swishing it in your mouth for a few seconds can have a beneficial effect.
Again, don't do the lucuzade at the start. You'll get enough on the course and if you need the carbs at the start, get it through a gel. Oh, and be sure to eat breakfast at least two hours before race start. That's not hard because London starts so late, so maybe that advice should be read "don't worry that you'll be eating breakfast 3hrs before." You want your breakfast getting out of the stomach and stocking your energy stores. And, carbo loading should be done two nights before, no food babies the night before, especially since you're unlikely to sleep well the night before due to nerves. And, lastly, focus on great sleep in the days before knowing the night before doesn't matter.
https://open.substack.com/pub/johnnogowski/p/hello-death-boston-marathon-1982?r=7pf7u&utm_medium=ios
Thanks for the shoutout! Any advice for marathon running in heat? The high looks like it’ll be 19 :/
19C is not bad, but considering you've been training in colder, it could be a bit of a shock. Starting Thursday, I'd add salt to your chips, assuming you don't now. The idea is to "bank" additional salt shortly before the event. Do it too far out and your body adapts to it. My other suggestions are best tested beforehand to see how you fare. Remember it's not just about sodium (despite my recommendation for your chips). Look at High5 and Nuun and OTE, all UK brands as I recall (I liked Nuun and I really like OTE gels and bars), Precision Hydration (US, my current electrolyte go-to), or 226er (Spanish, I like the gels but too much of the gel packet labeling comes off with my teeth), for example. There are plenty of other options, of course. Start with the effervescent tablets. In the two (or three) days before the event, carry around (and nurse) a bottle with half of a 1000 tablet (if using Precision Hydration), with a second bottle later with the other half of the tablet (or use 2 x 500 tablets). The idea is to space out the consumption. It's too late to see if a bicarb solution, such as from Maurten, will work for you (or hurt you). But the electrolyte loading is important, also because it'll help you get and stay hydrated. Too many will be sucking down the water in the days before, but you need some of the electrolytes you'll be flushing out. The morning of the race, I recommend carrying a bottle (one that you'll bin, not a keeper) to drink from as you get to and stand in the staging area.
Also, if you'll be carrying your own gels, at least gels to supplement the fuel you'll get on the course, see what, if any, electrolytes they have. You should have already experimented to see if the gel requires a drink of water or can be consumed without it. If the former, be sure to time the gel before you hit the aid station.
Don't overdo it on the salt, however. This is more of a warning for race day. You'll get bloated and the liquids won't drain and get into your bloodstream. This is the main reason I haven't suggested electrolyte pills or that you carry a bottle with fuel and electrolytes. Carrying fuel is fine, though I recommend you just carry some gels and save the weight of a water bottle since aid stations are plentiful on the course. Carrying additional dedicated electrolytes (i.e., salt pills) without knowledges of your requirements and how you perform in these conditions is risky. Besides, it's really not going to be that warm.
Last bit of advice: when you spot that London Marathon swag before the race, get it, but don't wear it. You don't want to risk that they run out of that item in your size and you don't want to jinx your completion!
You'll do great. Just remember to have fun.
This is very comprehensive and helpful - thank you! I’m using Maurten gels and was planning to nurse some Lucozade Sport at the start line (and some on course since they have stations).
Aren't you fancy! I love Maurten, both the 320 packs and the 100 gels, and totally rely on them. They ain't cheap, though. But they work for me, physically and, at this point, psychologically. I find the 160 gel is too much for me during an event or during training. I can have it before, but not during. Maurten has virtually no electrolytes (ok, a tiny amount). Be careful with the Lucozade on the course. Yes, it's an iso, but pay attention that you'll be taking in more energy with it along with your gels. At the start line, I suggest a gel (perhaps a 160, you'll be starting off slowly, after all, the start won't allow for much speed) and a specific electrolyte drink (i.e., not energy drink with electrolytes).
At the aid stations, make sure to get water. Don't be sucking down energy drink the whole time. Water and energy drink are not the same thing. It's ok to get a sip of one. Even taking a sip and swishing it in your mouth for a few seconds can have a beneficial effect.
Again, don't do the lucuzade at the start. You'll get enough on the course and if you need the carbs at the start, get it through a gel. Oh, and be sure to eat breakfast at least two hours before race start. That's not hard because London starts so late, so maybe that advice should be read "don't worry that you'll be eating breakfast 3hrs before." You want your breakfast getting out of the stomach and stocking your energy stores. And, carbo loading should be done two nights before, no food babies the night before, especially since you're unlikely to sleep well the night before due to nerves. And, lastly, focus on great sleep in the days before knowing the night before doesn't matter.