19 Comments

  1. Mark
    May 22, 2014 @ 6:14 pm

    Hi Coach, had a question about hydration. I drink a ton of water all day, its all I drink really, was wondering if water is the best thing to hydrate with when doing a long intense workout like MURPH or on a long hike or just in general. Ive never really bought into the sports drinks like Gatorade, mainly because I like water so much, but Ill give them a whirl if its better for me.

    Reply

    • Brad McLeod
      May 22, 2014 @ 8:06 pm

      Mark: Good question. Check out the information above. We suggest drinking water first but also using some electrolytes in a 50/50 mix. Most important is to find out what works best for your body. Thanks for posting your question.

      Reply

  2. Tyler M.
    May 22, 2014 @ 10:16 pm

    Yeah the 50/50 mix works well. I used it for a 3 hour endurance WOD one time. Drank plenty of water the day before too. No cramping and no symptoms of heat exhaustion.

    Reply

  3. Keith Schmidt
    August 11, 2014 @ 9:11 pm

    Coach I am wondering, what kind of snacks do you like having at hand? and what kind of pre and post WOD food do you go for?

    Reply

    • Brad McLeod
      August 14, 2014 @ 7:01 am

      I like to drink a protein shake (milk and protein powder) about 30 minutes before a workout. Post wod I try to drink a lot of water and get a good meal with greens and lean protein and carbs.

      Reply

  4. Brian
    February 4, 2015 @ 6:50 pm

    Brad,
    I am a Marine out of the service and currently in my last year of nursing school. I am currently getting the best mental workout I have so far in my life. But little time to work out physically, I do get a run in (5-10) miles 4-6 days a week at different times. Every day I have a black coffee and a scone then a peanut butter and honey sandwich and for dinner a large salad with oil and balsamic only and a piece of chicken, sausage or steak. I notice that I don’t have the endurance to go on long distance runs over 10 miles with out a lot of fatigue. I try to stay hydrated and rarely have a beer. Am I missing something? Oh yeah I am 46 years old
    Brian

    Reply

    • Brad McLeod
      February 4, 2015 @ 8:23 pm

      Check out the tips above Brian – you may want to add a few good carbs to your diet and an electrolyte during the run event
      let us know your results

      Reply

      • Brian Paoletti
        March 3, 2015 @ 12:17 am

        Thanks Brad ,
        Just ran a marathon yesterday and finished 3:50.00 but the end my lags were shit calves immediately cramped when I crossed and stopped running. I had cup of coffee and half a yogurt whole wheat bread with hazelnut butter before then at the hydrated every couple if miles Gatorade and water 50/50 at the half I started with a goo then at 16 some shot blocks (3squares total to finish) and continued with the 50/50 hydration every 2 miles at mile 25 had two Orange sliced then finished.
        When my calves started to stiffen I just focused on my quads doing the work and the feet will follow.
        One of my reasons WHY is because others can not I give to MARSOC and WWP because those who have been injured will there are people out there to help .
        Thanks for the help I have another marathon to run in 2 months and I have some work to do to get better and finish stronger any advice would be appreciated.
        Brian

        Reply

  5. Brett D
    April 2, 2015 @ 5:35 am

    Only 1 week to my 1st GoRuck. I’m stressing on pre-event, and during event nutrition. I’ve never done an event 5-6 hours long so I’m not interested in crashing somewhere along the line. I saw at the last GoRuck selection they kept food and water from them for a long time and it was playing havoc with some of the athletes. I’ve been digging into Ketosis strategy. Thoughts?

    Reply

    • Brad McLeod
      April 2, 2015 @ 11:13 am

      Brett – read the tips above. If you eat before the event (in moderation) you will have enough food for several hours. In the GR event that I did they allowed you to eat a bar at mid way point and they passed out some bananas.

      Reply

  6. Chad
    April 23, 2016 @ 11:38 am

    What is your recommendation for nutrition during Kokoro? Right now my plan is to bring almonds for the first 24 hours and clif bars for the remainder of the event. The idea is to fuel off of fat first then carbs/sugar on the back half. I don’t know how frequently MREs will be issued and will take advantage of them when I am able during the event.
    My diet is high fat/high protein and low carbs (not ketosis low).

    Does this plan make sense and if you were going to do Kokoro how would you plan for nutrition during the event?

    Thanks for taking the time to read this message. Any info is appreciated.

    Reply

    • Brad
      April 25, 2016 @ 2:13 pm

      They will have tons of fuel there for you to eat during kokoro. You will have more than enough fuel to get you through the event.

      Reply

  7. Bobby Blanco
    August 3, 2016 @ 5:13 pm

    Brad,

    Question: Any tips on heat acclimation. Working as a firefighter in triple digit temperatures and wearing gear, I am looking to enhance my heat tolerance. Any tips, workouts Or programs to share. Thank you for all your time and information

    Reply

    • Brad
      August 3, 2016 @ 9:47 pm

      i ride mtn bikes in north florida (95 degree heat with high humidity) and a guy on our local bomb squad rides with us just so he can get out of the air conditioned police station and get acclimated to extreme heat as he has to perform and train for his job with a full bomb suit.

      I would encourage you to also get out and hike, run, swim, bike and carry logs in the outdoors and push yourself.

      load up on electrolytes and salt tablets as needed and slowly build up your resistance.

      Reply

  8. Jean-Michel Fouard
    April 17, 2017 @ 2:04 pm

    Hot weather acclimating: I am running Desert Rats in Utah in June. Looking at temps in the 100’s. I am in the Pacific Northwest training in the 60’s (typ May temps, we are a bit colder than seasonal though). I want to do the acclimating part of my training in May before tapering for the event mid June. I plan to train with my raingear on for a few weeks, just maybe a couple of days a week, to help acclimating. Do you have any other heat acclimation suggestions?

    Reply

    • Brad
      February 20, 2018 @ 12:46 pm

      To train for the heat you need to be in an environment that is warm. We used to train BJJ in an upstairs gym – with maybe 20 guys in room. It was winter and we did not open windows and it got hot as hell in there. Find an environment like that to push yourself even when you are covered in sweat.

      Reply

  9. Jack McLean
    March 5, 2018 @ 6:12 pm

    I am currently training for the Spartan Ultra event, which is a 30 mile event. I was wondering if you had any nutrition tips for the day of the race. What types of food do you like to have for these long endurance events? Any insight is appreciated.

    Reply

    • Brad
      March 7, 2018 @ 9:31 am

      What Spartan events did you compete in before? What was your nutrition intake? When you train for over 1 hour what do you use for nutrition? Check out the tips on this page for insight but I would also not make radical changes before a big race.

      Reply

      • Jack McLean
        March 7, 2018 @ 2:21 pm

        The longest race I’ve done prior to this was a Beast last year (about 13 miles). I had a couple Clif Bars and some of the energy chews. I definitely plan to pack some of those. On some longer workouts, hikes, or bike rides I’ll bring some protein bars or peanut butter as well.

        Reply

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