Contributed By Admin | Published: Aug 23, 2008
During the race
Ideally, during the race you will need to start topping up carbohydrate
levels to ensure you don't run out. Start after about 30 minutes into the
race, aim for about 30-60g carbohydrate per hour and
continue at regular intervals. Try energy bars, gels, bananas, dried
fruit-bars or an isotonic sports drink.
Start to replace fluids early into exercise, don't wait to become
thirsty. It is easier to drink small amounts frequently to avoid gastric
upset. Start replacing fluids within the first 30 minutes of exercise,
aim for 150-350 mls of fluid every 15-20 ...
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