| Basic Information | ||
|---|---|---|
| Estimated Maximal Oxygen Uptake (VO2max) (in mL oxygen per kg body mass per minute): | 0 | |
| Total Energy Required to Run a Marathon (in kcal or food calories): | 0 |
| Conservative Best Marathon Performance (Normal Glycogen Levels) | |
|---|---|
| Time: | 0:00:00 |
| Mile Pace: | 0:00 |
| Kilometer Pace: | 0:00 |
| Carbohydrate Loading Required (kcal): | 0 |
| Aggressive Best Marathon Performance (Maximal Glycogen Levels) | |
|---|---|
| Time: | 0:00:00 |
| Mile Pace: | 0:00 |
| Kilometer Pace: | 0:00 |
| Carbohydrate Loading Required (kcal): | 0 |
| Target Marathon Performance | |
|---|---|
| Time: | 0:00:00 |
| Mile Pace: | 0:00 |
| Kilometer Pace: | 0:00 |
| Carbohydrate Loading Required Prerace (kcal): | 0 |
| Minimal Fueling Required During Race (kcal): | 0 |
Interpreting Your Calculator Output
Carbohydrate loading should be conducted in the days preceding a race (approximately 12-36 hours beforehand) and should be completed by approximately 12 hours before a race, in order to enable time for glycogen uptake into the muscles. The number of calories of carbohydrate indicated by the calculator for a particular target pace represents the total minimum excess, over and above normal caloric requirements, that should be consumed as carbohydrate (neither fat nor protein can be substituted for carbohydrate in carbohydrate loading) during the loading period. During that loading period, the entire diet should consist primarily of carbohydrates. The form of the carbohydrate is not critically important, though moderate- or high-glycemic-index foods consumed immediately after exercise of the target muscles (the leg muscles in runners) will be most effective in loading those muscles. The Conservative and Aggressive figures refer to the calories of carbohydrate required to sustain the corresponding speeds.
The calculator generates `Conservative' and `Aggressive' estimates. The Conservative time reflects the best time a runner at a given level of aerobic fitness could hope to run without hitting the wall, assuming he or she runs with everyday carbohydrate stores; that is, not having carbohydrate loaded and without fueling during the race. By contrast, the Aggressive time reflects the fastest pace that same runner could theoretically sustain without hitting the wall, assuming the runner is maximally carbohydrate loaded and that his or her performance is limited by the ability to store carbohydrates. The calculator can predict quite fast Aggressive times, especially for runners with high maximal oxygen uptake (VO2max greater than approximately 65 milliliters of oxygen per kilogram of body mass per minute). Carbohydrate storage is not the main performance-limiting factor in those runners, who are the most aerobically fit, and so those runners should not set their target paces based on the Aggressive predictions; the calculator will generate a corresponding warning message for such runners.
Carbohydrate loading will not guarantee an increase in speed, but it can ensure that a runner will not hit the wall at his or her chosen speed.