The energy plan is based on also consuming sports drinks from the race's hydration stations that serve sports drinks. In addition to the served sports drink, use the gels in this package as described below.

Contents:

• 1 U Nitrate Shot (Beetrootshot)

• 4 U Gels (30g Carbs each)

Usage (1:45-2h):

• 2-3h before start: U Nitrate

• 5 min before start: U Gel 30g Carbs

• 30 min: U Gel 30g Carbs

• 1h: U Gel 30g Carbs

• 1.5h: U Gel 30g Carbs

The recommended intake is for those running in approximately 1h 45min to 2h. For other times, we advise adding an extra gel for every additional 30 minutes you are running.

By consuming the sports drink at all stations, you will get 20-40g of carbohydrates (depending on how much you can drink from the cup), and these 4 gels provide an additional 120g, totaling 140-160g of carbohydrates, which is sufficient for about 2 hours of running. If you miss one or two stations, you will still manage fine.

Good luck!