The Fuel Guides

How to fuel

Fuel Guides are written for specific sessions — to maximize the adaptations from carefully structured training. Single sessions often represent stepping stones and incremental progress on a longer journey towards a goal...

Instructions / FAQs

Knowing how to prepare and use your Maurten products is important. To optimize performance and palatability, the Hydrogel Technology should be prepared under precise conditions.

How to use the Bicarb System

The Maurten Bicarb System is an advanced fuel for high-intensity training and racing. It is designed to be consumed 1.5-2 hours before exercise — priming the body to cope better with rising muscle acidity during anaerobic efforts.

The following guidelines outline fueling strategies for common training sessions and race plans. A fuel guide is highly personal. Use this information as reference only to fuel your training and racing better.

Sports fuel is supported by science and works alongside real food — not as a replacement. Some Fuel Guides — longer or more intense — rely heavily on the specific composition of sports nutrition. Others less so.

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The Fuel Guides

How to fuel

Instructions / FAQs

How to use the Bicarb System

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Road

Ultra cycling

Long ride

Easy/Recovery

Flemish Classics

Ardennes Classics

Sprint specific

Long climb

Over/Under intervals

40/20s intervals

VO2 Max intervals

Sweetspot training

FTP test

Marathon

Ultra distance

5-10 km

Half marathon

Easy/Recovery

Long run

Tempo

Uphill

Fartlek

Progressive Long Run

Threshold or tempo intervals

VO2 Max

Lactate tolerance

Hill repeats

Time trials

Sprints

Long (140.6 mi)

Sprint distance

Olympic distance

Middle (70.3 mi)

Middle (100km)

Swimming Easy/Recovery

Swimming 60-90 min

Swimming >90 min