Nothing is more frustrating than training well and then watching your race fall apart because your stomach turned on you. The fix isn’t a magical gel — it’s a plan you’ve rehearsed.

Know Your Carb Range

Most long-course athletes land well in the 60–90 grams of carbohydrate per hour range on the bike, then a bit less on the run. Smaller athletes or lower intensities may live toward the lower end; bigger builds or harder efforts push higher.

Practice In Training, Not Just On Paper

Your gut is trainable. Use key long rides and brick sessions to test:

Electrolytes Matter More Than You Think

Plain water alone can’t keep up during long, hot efforts. A baseline of 400–800 mg of sodium per hour is a reasonable starting point for many athletes, adjusted for sweat rate and conditions.

Race Week: No New Tricks

Race week is not the time to introduce a brand-new drink or a “super gel.” Whatever you’re using on race day should have been through at least a few dress rehearsals in training.

Perfect fueling doesn’t win a race by itself — but poor fueling can absolutely lose it. Get this part to “boringly solid,” and you’ll unlock a lot more of the fitness you already own.