Warm-up: Gel 100 Caf 100 or Gel 160 or Gel 100
Why should I use sports nutrition with Caffeine?
What’s the difference between Maurten Gel 100 and Gel 160?
Marathon
Based on five (GEL160) to seven (GEL100) GELs in total - or 175-200g of carbohydrate:
Sub2:30 = 3:33 min/km = 70-80 g/h = 1x every 20 min
Sub3:00 = 4:16 min/km = 58-67 g/h = 1x every 25 min
Sub3:30 = 4:59 min/km = 50-57 g/h = 1x every 30 min
Sub4:00 = 5:40 min/km = 44-50 g/h = 1x every 35 min
Sub4:30 = 6:24 min/km = 39-44 g/h = 1x every 40 min
Timing splits with fueling
How to fuel
Download the guide
Preloading
The day before
1 x Drink Mix 320 or
1 x Solid 225
Pre-race
1–4 hours before
1 x Drink Mix 160 or
1 x Solid 225
Maurten recommends:
During warm-up
15 min before
1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100
Maurten recommends:
Either: 1 Gel 100 every 6k or 4 x GEL 160
Why should I use sports nutrition with caffeine?
What’s the difference between Maurten Gel 100 and Gel 160?
During the race
Six Gels, one every 6k
Different options.
6 x Gel 100 or
2 x Gel 100 Caf 100 and 4 x Gel 100 or
4 x Gel 160
How to fuel
The Fuel Guides are invaluable resources for athletes seeking to optimize their performance. Packed with scientific insights and practical recommendations, these guides empower athletes to fuel their bodies effectively and maximize their endurance during training and competition.
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