Practice your race nutrition in training — race day is not the lab.
Hourly Targets
30–60g carbohydrates per hour for efforts over 75 minutes. Start fueling at 45 minutes.
Format
Gels, chews, or real food — whatever you've tested in long training runs without GI issues.
Hydration Stations
Alternate water and electrolyte drink at aid stations. Don't skip early stations.