Maurten | Package for Marathon | Incl. Caffeine

This is the basic NutritionMaurten's plan for a marathon.

Marathon

1. Preloading (The day before)

   • Use: 1 x Drink Mix 320

2. Pre-Race (1–4 hours before the race)

   • Use: 1 x Drink Mix 160

3. During the warm-up (15 minutes before the race)

   • Use: 1 x Gel 100 Caf 100

4. During the race

   • Use: 6 gels in total, take 1 gel every 6 km.
     • 4 x Gel 100
     • 2 x Gel 100 Caf 100
       

Based on seven (GEL100) gels in total – or 175g carbohydrates:

• Sub 2:30 = 3:33 min/km = 70-80 g/hour = 1x every 20 min
• Sub 3:00 = 4:16 min/km = 58-67 g/hour = 1x every 25 min
• Sub 3:30 = 4:59 min/km = 50-57 g/hour = 1x every 30 min
• Sub 4:00 = 5:40 min/km = 44-50 g/hour = 1x every 35 min
• Sub 4:30 = 6:24 min/km = 39-44 g/hour = 1x every 40 min