Raise the carbs you can take per hour, set your sodium, and turn a saved event plan into a timeline you can follow on race day.
Gut-training program
Your gut can learn to absorb more carbohydrate. Raise the amount you take in long sessions a step at a time, from what you tolerate now toward your race target.
What you take comfortably now
Your race target
Week 1
60g carbs/hr
In one long session this week. Start at a rate you already tolerate.
Week 2
65g carbs/hr
In one long session this week. Above 60g per hour, use products that combine glucose and fructose.
Week 3
70g carbs/hr
In 2 long sessions this week. Above 60g per hour, use products that combine glucose and fructose.
Week 4
75g carbs/hr
In 2 long sessions this week. Above 60g per hour, use products that combine glucose and fructose.
Week 5
80g carbs/hr
In 2 long sessions this week. Above 60g per hour, use products that combine glucose and fructose.
Week 6
85g carbs/hr
In 2 long sessions this week. Above 60g per hour, use products that combine glucose and fructose.
Week 7
90g carbs/hr
In 2 long sessions this week. Practice this rate at race intensity, with the products you plan to race with.
Only move up when the current week sits well. If you get stomach trouble, repeat the week or drop back a step. Everyone tolerates carbohydrate differently.
Sodium plan
How much sodium to take per hour, from your session and how you sweat. Based on the ranges in our sodium guide.
1150mgper hour
3,450mg in total
Range for 3 hours or more: 800-1500mg per hour. This is a starting point; a sweat test gives your own figure.
Race-day plan
Every saved event plan has a race-day card: when to take each gel, how much to drink and where the sodium comes from, with a printable version and a phone-friendly view.
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