04. November notes
New She Trails Podcast episodes out, carb loading breakdown by Lily, gift ideas and more
Hi all, below I am sharing some work, ideas, things to watch and insights. As always, I’d love to hear from you, so don’t hesitate to hit reply and share your thoughts. If you’re enjoying this journey, please spread the word far and wide to anyone who might love reading and listening along with us.
With love,
Julia
Looking forward to watch
I won’t be at Kendal Mountain Festival sadly, but here are some films I would sign up to go see If I was, and I that hope to watch later too (should we organise a movie night?!)
It’s all downhill from here following Gloria and her friend Trina on their mountain adventures in the Italian Alps. I love how Gloria creates space for these topics, that she cares about, such as movement, connection, representation and aging.
Across Armenia so happy to see this project come to life for Katya and her dream team! After our discussion, I remember feeling so uplifted, with a renewed energy for my passion projects - not only because of her FKT achievement but also because of her believing in this project and this dream, and doing so much to make it happen!
Unfiltered this is a film about Renee McGregor’s journey, whose work I love and admire. Her words on instagram summing up the why of this film well: “This film is about more than just my journey—it’s for anyone who has ever felt like they don’t measure up, aren’t fast enough, or feel like an outsider. I want people to know you have a place in running.” Very excited for it!
Podcast news
Thank you for being here and for the patience while I got all the new episodes ready. I hope listening to those conversations bring you some joy, light, energy and inspo! Two new episodes are now live and more to come:
Sarah Kelly is an adventurer, scientist and an amazing endurance athlete and has such a joyful presence. We talk about her completing the Frog Graham Round this summer, described as the UK’s ultimate swim/run challenge! More than this, we talk about healing, community, nature, and friendships.
Sabrina Verjee is well known for her impressive performances in endurance races in the UK and abroad. After setting the course record in 2022, she raced Tor Des Geants again this year and finished second female. We discuss the race, what it’s all about for her, and much more!
Gift list ideas trail running edition
Festive season is coming soon.. what if we could think of some gifts that are meaningful, useful, and lasts a long time ? Here are some I have in mind, for the trail runner in your life—or if planning your own wish list!
The cosy ones— Staying warm, a blanket for adventures or at home, or maybe a Winter running hat, I love the one I have from Vaga.
The race related ones - Gifting a race entry can also be a good idea for 2025 adventures, Maverick races are my favourite for their friendly vibe and beautiful trails. Other ideas: a First aid kit that fits in the race pack, and a new flask that’s always going to be useful!
The mindful ones:
A donation to support the Green Runners campaign, helping them take their impactful work even further.
A voucher for a sport massage!
Mindfulness and running in one book
a repair kit to give well-loved gear a second life.
Eating: A breakdown of carb loading by Lily
What is Carb Loading?
Carb loading involves eating extra carbohydrates in the days leading up to a race to maximise your muscle glycogen stores. Glycogen is another word for stored carbohydrates. Your body keeps a store in your muscles to ensure your muscles have energy ready when you need it.
More glycogen = more energy to fuel your race!
What happens if I don't carb load?
When you run at high intensity (above 60% of your VO2 max), your body relies heavily on carbohydrates for fuel. If your glycogen stores run low, you risk hitting "the wall" or if running a marathon, the dreaded 30km slump. A combination of carb loading and topping up with intra-event carbs helps prevent this from happening.
How to carb load effectively:
The typical protocol for a carbohydrate load involves tapering your exercise while increasing carbohydrate intake, 2 -3 days before the event.
1. How much should you eat?
Depending on your gender, age, size etc this may vary, however as a guide aim to consume 7-12 grams of carbs per kilogram of body weight, for two days before your race.
2. What to Eat?
Focus on low fat, low fibre foods to speed up digestion (think pasta, rice, bread, and low-fibre fruits & veggies).
Choose lower volume foods. For example drink your carbs: smoothies, juices, and sports drinks can help you take in more carbs without feeling too full.
Break meals into smaller, more frequent meals throughout the day - this is much easier than trying to finish off a huge portion in one sitting.
Stick to familiar foods close to your usual diet to avoid digestive issues. Don't risk it.
3. Test in Training:
Pick a day (e.g long run day) to practice carb loading. Find what foods and amounts work best for your body. Experiment with snacks, smoothies, and juices to boost hydration and carbs without overloading your stomach.
Feel free to reach out if you'd like to discuss this further: @lilymknutrition or lilymknutrition@gmail.com