The energy plan is built on th efact that you use sports drinks, gels, bars, and chews from the race's aid stations. In addition to the energy provided at the stations, use the gels in this package as outlined below. 

The package is suitable for:

• Utö 32.3km

• Göteborg 39.7km

• Cannes 41km

• Engadin 42.7km

• Rügen 43.6km

• Åland 49.7km

Contents

• 1 U Nitrate Shot 60ml

• 4 U Gel 30g Carbs

Usage

• 2-3h before start - U Nitrate Shot 60ml

• Start - U Gel 30g Carbs

• 10km - U Gel 30g Carbs

• 20km - U Gel 30g Carbs

• 30km - U Gel 30g Carbs

• 40km - U Gel 30g Carbs (Applies only to Åland)
  

If you consume the sports drink which is our U Sport Lemon mixed at 9% (90g carbohydrates per dl) at the 4-7 stations along the routes, you'll take in 60-100g carbohydrates. These 4 gels in the package provide an additional 120g carbohydrates. Total of 180-220g carbohydrates = about 60g per hour if you race around 4h. At 2-3 of the stations per race, there are also our gels, bars, and chews for extra energy. These provide 30g carbohydrates per unit and are a good supplement for higher intake, especially beneficial if you have a heavier build or are out longer than 4h.

If you are racing at Åland, you need to supplement your package with an extra 30g gel. Otherwise, you're good to go :)

If you want to get an Awesome U Softcup for sports drink/liquids at the stations and/or a U Soft bottle to hold your gel, you can find them here - https://umarasports.com/sv-SE/butik/flaskor-tillbehor

Good luck