5-10 km

3:00 min/km = 15 min or 30 min

3:30 min/km = 17:30 min or 35 min

4:00 min/km = 20 min or 40 min

4:30 min/km = 22:30 min or 45 min

5:00 min/km = 25 min or 50 min

6:00 min/km = 30 min or 60 min

Preloading
The day before

Nothing

Pre-race
1-4 hours before

1 x Drink Mix 160 or
1 x Solid 160

Maurten recommends:

During warm-up
15-45 min before

1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100

During the race

Nothing

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