Project 65 - now being advised by the science team at Lucozade!!

Matt Furber, a sports scientist who works for the Lucozade Sports Science Academy, offers some practical advice on how to run 65 miles.

Upon hearing about Project 65 I was so inspired by the challenge that you guys are taking on, I thought I would like to help in anyway possible! Some may say that running it would do that, but 65 miles is to0 far for me - I am a track runner and 800m is about the furthest distance I race. Therefore I am going to follow your journeys through this blog offering nuggets of advice on training and nutrition for the challenge itself. I will also be there on the day for any last minute advice/to wish you luck! Along the way if you have got any questions regarding the above, I will be more than happy to answer - just add your comments below each of my blogs!

For this first blog, I will start with 'An Ultra Endurance Run - Dietary Carbohydrate Consumption'.

Ultra endurance, now that is a challenge! In terms of general dietary consumption it is essential that you get enough calories into your body to be able to maintain your training status. If you are not eating enough, each training session will deplete you energy stores a little bit more until you are running on empty. This results in a greater chance of injury, illness and demotivation - clearly none of which are good. Carbohydrate is the main choice of fuel for you brain, muscles and central nervous system, and without which your body is unable to function efficiently, and so simply put, the consumption of enough carbohydrate is essential for your success.

You should look at eating Low Glycemic Index (slow release) carbohydrates throughout your daily diet and they will give you a slow constant release of energy throughout the day. Thing like Basmati rice, pulses (lentils), spaghetti, porridge are all good carbs to eat. Your diet wants to consist of 60-65% carbohydrate, 15% Protein and 20-25% Fat. Try and ensure that you are getting in enough fruit and veg each day at these provide the body with the vitamins, minerals and antioxidants which help remove free radicals (the bad by-products of exercise).
With the amount of training that you will be doing, it is important that you do not starve yourself. If you are hungry then make sure you eat!

I will upload more blogs in the coming weeks but once again, any questions, just ask!

In the meantime, keep up the outstanding work!

Matt