Make the supplies match the schedule
List what you will carry, what the course supplies and when you can access each. A gel that is still in the belt at the finish did not contribute to the race. Organise the plan by checkpoints you can recognise, while allowing for aid-station congestion and a missed handoff.
A calculation worth rehearsing
At a hypothetical practiced intake of 60 grams per hour for four hours, the total is 240 grams. Eight 25-gram gels supply 200; two servings of drink at 20 grams each supply the other 40. Verify the labels of your products rather than copying these values. The calculation checks the plan; rehearsal checks whether you can carry and tolerate it.
Fuel and fluid are connected but separate
A sports drink contributes both carbohydrate and fluid. Account for each rather than assuming a bottle automatically meets both needs. Use a representative sweat-rate test to understand fluid loss, and discuss individual hydration choices where necessary. Do not try to replace every gram of lost body mass indiscriminately.
Keep race week familiar
Resolve product, carrying and timing questions during training. Race week is the time to pack the combination you know and confirm the course’s supplies. If you need a personalised nutrition strategy or have persistent gastrointestinal problems, involve a qualified sports dietitian.
Rehearse the first hour
Lay out the products you will carry and write down when each becomes available. Use labels to add the carbohydrate, then test the belt or pockets while running. At the end, compare the planned intake with what you actually consumed. If food stayed in the belt, find out whether access, taste or stomach comfort caused it.
Common questions
How much does a three-and-a-half-hour plan total?
At a practiced 60 grams per hour, the arithmetic is 210 grams. That example does not prescribe your intake or account for any carbohydrate you consume before the start.
How do I avoid double-counting drinks?
Use the actual label and the volume you expect to consume. A bottle’s carbohydrate belongs in the total alongside gels.
What should the written schedule show?
Product, approximate timing, carbohydrate amount and where water is available. Make it usable when concentration is limited late in the race.
What if the aid-station product changes?
Check the current runner guide and revise the plan before race day. Do not assume last year’s drink is this year’s supply.
PUT IT INTO PRACTICE
Take the next step.
Sources & author
References and further reading. Research findings, practical examples and coaching interpretation are different kinds of evidence.