Marathon Fuelling · Greggo's Tri Chat

Marathon Fuelling

Hi Guys,

Looking for some advice/others experience around nutrition and fuelling strategies in the lead up to Brisbane Mara.

I tend to get a stitch after running 1.5 hours or so, typically just after punching my 3rd or 4th gel. I’ll usually space out the gels 25-30 mins apart and a few mouthfuls of water or carb mix in between.

Any suggestions on types of gels/carb mix and when to be fuelling?
How many carbs should I be aiming for per hour when it’s just a straight run?
How far from the end of a run should you be fuelling for it to be beneficial for the actual run?

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