There is only a month left to go before race day, you're training with your legs, brain and heart…so together we plan the energy fuel for running.
The supplementation strategy to follow during the race must be studied and planned before the race week, as to test the supplements that will be used and the time intervals that will pass between gels.
About 15 minutes before departure the advice is to take a Prestart shot: 40 ml of energetic and muscular activation, alone or with a glass of water immediately after drinking it.
The right time for its use is close to the start, therefore the tolerance test can be done both before an exit from 15 km, and before a training from 10 km.
During the race there will be refreshments with water every 5 km, it will depend a lot on the temperatures, but a sip of water at each refreshment will avoid risks of dehydration, especially for the fact that the departure is evening and at the end of June the temperatures will be typically of summertime (hopefully).
The integration strategy is definitely individual, but we suggest three options to follow:
- Carbosprint ultrarace at 12 km. it is an isotonic gel, so you can take it without water and away from the refreshment
- Carbosprint extreme at 15° km with a sip of water closely to the refreshment
- Carbosprint gel at 10° and at 15° km with a sip of water closely to the refreshment
Testing everything in training means trying one gel at a time, even before leaving from 10 km run, just to assess the tolerance and the effect on your body.
Enjoy your races!
