Fuel Guides

Gut training 101: teach your stomach to take fuel
Your gut is trainable, just like your legs. A few weeks of deliberate practice can double how much carb you tolerate at race pace. Read more...
How many carbs per hour, by race distance
There is no single magic number. Your carb target scales with intensity and duration - here is a simple framework by distance. Read more...
Find your sweat sodium - and why it matters
Two athletes can lose wildly different amounts of sodium in the same race. Knowing your number is the difference between cramping and cruising. Read more...
How to fuel a marathon without hitting the wall
The wall is a fuelling problem, not a willpower problem. Here is how to plan your carbs from the start line so you never meet it. Read more...