Calculate how many energy gels you need for your race based on your target finish time and carb tolerance. Use this to plan your fueling strategy and avoid hitting the wall.
Your Strategy:
Take one gel every 30 minutes during the race to maintain steady energy levels.
📍 When to Start
For races over 90 minutes, begin fueling at 45 minutes in.
💧 Hydration
Consume 400-800ml of fluid per hour, adjusting for sweat rate and temperature.
🧪 Test First
Never try new gels or nutrition on race day. Practice your strategy in training.
⚡ General Targets