Question 1

How many carbs per hour should I consume during a race?

Accepted Answer

It depends on race duration and intensity. For events lasting 1-2.5 hours, 30-60g/h of carbohydrates is recommended. For events over 2.5 hours, aim for 60-90g/h using a glucose:fructose mix (Jeukendrup, 2014). Elite athletes in ultra events may consume up to 100-120g/h. Always train your gut to handle high carb intake — start low and build up gradually over several weeks.

Question 2

What is the bonk and how do I avoid it?

Accepted Answer

The 'bonk' (or 'hitting the wall') occurs when your muscle glycogen stores are nearly depleted, typically after 90-120 minutes of intense exercise. Symptoms include sudden fatigue, dizziness, confusion, and inability to maintain pace. To avoid it: start fueling early (within the first 30 minutes), consume carbohydrates consistently every 15-20 minutes, and never skip a fueling window. This planner's glycogen model shows exactly when you're at risk.

Question 3

How much water should I drink during a race?

Accepted Answer

The American College of Sports Medicine (ACSM, Sawka et al., 2007) recommends drinking to thirst as the primary guideline, typically 400-800ml per hour depending on sweat rate, body size, and conditions. In hot weather, needs can increase by 30-60%. Overdrinking can cause hyponatremia (dangerously low blood sodium), which is as dangerous as dehydration. Weigh yourself before and after training to estimate your personal sweat rate.

Question 4

Should I use gels, drink mix, or solid food?

Accepted Answer

It depends on intensity and duration. For high-intensity races (running, short triathlons), gels and liquid carbs are preferred because they're easier to digest at high heart rates. For longer events (Ironman, ultras), solid foods like bars and rice cakes can complement gels and reduce flavor fatigue. Cycling allows solid food more easily than running due to lower GI stress. A mix of sources (60% gels/liquid + 40% solids) works well for most athletes in events over 4 hours.

Question 5

Why is sodium important during endurance events?

Accepted Answer

Sodium is the primary electrolyte lost in sweat (Baker, 2017). Average sweat sodium concentration ranges from 200-1,600 mg/L. During long events, sodium loss can impair muscle function, cause cramping, and contribute to hyponatremia if you only replace water without electrolytes. Heavy sweaters and athletes in hot conditions need 500-1,500 mg of sodium per hour. Salt tablets, electrolyte drinks, and salty foods all help maintain sodium balance.

Question 6

Can I train my gut to absorb more carbs?

Accepted Answer

Yes! The gut is highly trainable (Cox et al., 2010). Regular practice with high carbohydrate intake during training increases intestinal absorption capacity and reduces GI distress. Start with 30-40g/h and increase by 10g/h every 1-2 weeks. Within 4-6 weeks, most athletes can comfortably absorb 80-90g/h. Using a 2:1 or 1:0.8 glucose:fructose ratio maximizes absorption by using multiple intestinal transporters (SGLT1 for glucose, GLUT5 for fructose).

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