It's important to go into any long race well hydrated and with your energy stores topped off, that's why we recommend sipping on a Hydration Drink Tab and eating an Energy Gel 15 minutes before you start. This plan recommends a mixture of water and Roctane Energy Drink, which is packed with calories to keep you from bonking and BCAAs to minimize muscle damage and mental focus. If you just want to rely on plain water for your fluids, make sure to add more Roctane Energy Gels and Stroopwafels to hit the recommended key nutrients - calories, electrolytes, and BCAAs. For an added boost of energy before hills or towards the end, look to carry flavors with caffeine.
How To Customize
This Nutrition Plan is a guideline designed to help you create your own plan. There’s no one-size-fits all solution to fueling, which is why we recommend mixing and matching products, flavors, and forms to meet your taste and preferences. Remember that intensity, weather, and elevation can all affect how you respond to a nutrition plan, so always test and refine your plan during training. Use the recommended ranges at the top of the page to make sure you’re giving your body enough.
“Early and often”–that’s what we like to tell athletes who ask when to eat and drink. A successful nutrition spreads your nutritional intake across your entire activity. If you wait until you’re hungry or thirsty, it might be too late to get the nutrients you need.