In reply to PanzerHanzler:
You can end up getting really complicated with this.
For years, I would train on long efforts with a lot of sugar intake; trying to match intake to output. For three hours this meant one or two small gel flasks of perpetuem (Hammer product - worth a look) paste to take with water, and five or six gels. It worked quite well, but was a lot of fuss, and I still found that I was prone to bonking quite hard, particularly if I didn't keep up with my intake.
Then I switched to training with very little intake, just electrolytes to taste, with a couple of gels in reserve for if I did feel things were running low. In three hours (warm weather) I would probably get through 2-3 Nuun tablets and 2-3 gels or a single flast of Perpetuem gunk. This formula worked well for me, and I found that in the end I could run for hours without needing calories as long as it was below marathon pace. At marathon pace I need to watch out and take on some sugar, which makes sense as marathon pace normally has a small anaerobic element, so overwhelms the adaptation to using lots of fat and metabolising sugar at a gentle, even rate. All of this made it possible for me to perform better, and also just to enjoy training without fuss.
I have always had caffeine gels with me, and find these very useful. I also normally have a coffee in the gap between food and running. I'm a junky though, and I suspect this is very personal. I also find that a strong coffee helps my recovery quite dramatically.
I always take on a small meal, whether a recovery shake or a piece of toast, about 2-3 hours in advance of exercise. I tend to get the runs if I eat any fibre before a run.
Anyway, my tips boil down to these:
- Experiment with training at easy pace without sugar intake to increase your range before bonking.
- Try electrolyte supplements - they seem to work well for lots of people
- Take on your sugar as gels where possible so that you can choose your sugar/water ratio on the fly according to feel
- Learn to 'feel' your body for thirst, for the 'redline' where you are burning sugar too fast to be comfortable for long periods, and for the early signs of a bonk
- Figure out how caffeine works for you
The last tip might be the real answer. You need to learn to 'feel' your way through runs, and to be finely tuned as to how changes in your effort and nutrition are affecting you.
Good luck!
Post edited at 21:46