Very respectable run Mike , especially.after a session on Thursfay and race saturday.
what an excellent weekend!
Solid mate. On the gel geeking: when in the race are you planning on using the caffeinated gel? I understand the diuretic effect causes you to lose electrolytes. I can get cramps in long races (which I put down to loss of electrolytes) so I'm thinking I might take one in the later stages. Then I get the boost without the salts having time to leech out.
My current thinking is three gels. 40 minutes, 80 minutes and 120 minutes. But need to do a bit more research first.
Just saying. What I've read (in recent writings about running, maybe Athletics Weekly) urges caution in long races because of the electrolyte loss. It does say that dehydration from caffeine use is much less likely than people used to think.
When combined with exercise I think you'll struggle to find any studies that have shown a diuretic effect with caffeine....
Oli the science geek... who would have thought?
Caffeine power bar gels are my weapon of choice. I took two - one at 14 and one about 19. Also took Lucozade at the aid stations. My reading (and experience) is that they don't have a diuretic effect but then I am maybe not the best person to talk to about in respect of excess caffeine consumption.