9:41

Fuel

S

Fuel

Valencia Half Marathon · 1h 45 · 16 °C

Race day

Race-day fuel

Race day

Carbs

45g/h

Fluid

892ml/h

Sodium

650mg/h

  1. Before 61–244 g carbs, 1–4h before start; 305–427 ml, 2–4h before
  2. During 3 gels (~25 g): one every 35 min from about minute 20, sip 220 ml every 15 min
  3. After 61–73 g/h for first 4h · ~18 g protein
  4. Caffeine 183mg single dose 30–60 min pre-start. Only if you've tried it in training

For 61 kg · ~18 °C

Full fuel plan

Saved fuel plans

Valencia Half · race day45 g/h · 3 gels
Long run rehearsal · W930 g/h · 2 gels