ATHLETE TOOLS

MARATHON FUELING PLANNER

When to take each gel for a goal finish time.

Goal finish time (h:mm:ss)

Carbs per hour (g)

Carbs per gel (g)

First gel at (minutes)

Fluid per hour (ml)

PLAN

9 gels · every 25 min

About 225 g of carbs from gels and roughly 2000 ml of fluid over the race. The last gel is placed at least 10 minutes before the finish.

GEL

AT (H:MM)

CARBS SO FAR

1

0:30

25 g

2

0:55

50 g

3

1:20

75 g

4

1:45

100 g

5

2:10

125 g

6

2:35

150 g

7

3:00

175 g

8

3:25

200 g

9

3:50

225 g

Guidelines often cite roughly 30–90 g of carbs per hour for long events, depending on duration and how well your gut is trained. Practise your plan in training. This is general guidance, not medical or dietitian advice.

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QUICK ANSWERS

QUESTIONS & ANSWERS

How many gels do I need for a marathon?

It depends on your carbs per hour and the gel size. Multiply hours by your carb target and divide by the carbs per gel; the planner does this and spaces them evenly.

How many carbs per hour should I take?

Guidelines often cite roughly 30–90 g per hour for long events, depending on duration and gut training. Practise in training and treat the planner as general guidance, not dietitian advice.