Race Nutrition

Race Profile

Typical Duration: 0.75 hours

Average Intensity: 85% of VO2max

Estimated Energy Cost: 857 kcal

Hourly Targets

Carbohydrates: 35g per hour

Fluid: 280ml per hour

Sodium: 400mg per hour

Total Race Nutrition

Total Carbohydrates: 26g

Total Fluid: 210ml

Total Sodium: 300mg

Practical Tips

• Start fueling within the first 45 minutes

• Divide carbs into 2x 30g portions per hour

• Drink 70ml every 15 minutes

• Use a mix of gels, drinks, and solid foods for longer events

• Practice your nutrition strategy in training