Maurten Fuel Guides outline fueling strategies for common training sessions and race formats — practice before arriving at the start line and build your personal fueling plan. With each training session, your body adapts and your stomach gets used to your fuel.

Running

Marathon

Based on five (GEL160) to seven (GEL100) GELs in total - or 175-200g of carbohydrate:

Sub2:30 = 3:33 min/km = 70-80 g/h = 1x every 20 min
Sub3:00 = 4:16 min/km = 58-67 g/h = 1x every 25 min
Sub3:30 = 4:59 min/km = 50-57 g/h = 1x every 30 min
Sub4:00 = 5:40 min/km = 44-50 g/h = 1x every 35 min
Sub4:30 = 6:24 min/km = 39-44 g/h = 1x every 40 min 

Recommended strategy

Preloading
The day before

1 x Drink Mix 320 and
1 x Solid 160

Pre-race
1–4 hours before

1 x Drink Mix 160 and
1 x Solid 160

During warm-up
15 min before

1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100

During the race
Six Gels, one every 6k

Different options.

6 x Gel 100 or
2 x Gel 100 Caf 100 and 4 x Gel 100 or
4 x Gel 160
Half Marathon

Based on two (2x Gel160) to three (3x Gel100) gels in total, equivalent to 75-80g of carbohydrates total:​

Sub75 min = 3:33 min/km = 60-64 g/h​

Sub90 min = 4:16 min/km = 50-53 g/h​

Sub105 min = 4:59 min/km = 43-46 g/h​

Sub120 min = 5:40 min/km = 38-40 g/h​

Sub135 min = 6:24 min/km = 33-36 g/h

Recommended strategy

Preloading
The day before

Nothing

Pre-race
1-4 hours before

1 x Drink Mix 160 or
1 x Solid C 160

During warm-up
15-45 min before

1 x Gel 100 Caf 100 or
1 x Gel 100 or
1 x Gel 160

During the race

2 x Gel 100 or
1 x Gel 160
5k-10k

3:00 min/km = 15 min or 30 min​

3:30 min/km = 17:30 min or 35 min​

4:00 min/km = 20 min or 40 min​

4:30 min/km = 22:30 min or 45 min​

5:00 min/km = 25 min or 50 min​

6:00 min/km = 30 min or 60 min

Recommended strategy

Preloading
The day before

Nothing

Pre-race
1-4 hours before

1 x Drink Mix 160 or
1 x Solid 160

During warm-up
15-45 min before

1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100

During the race

Nothing
Long Run

40-120 min for track runners
70-160 min for long-distance runners

What is a long run?
Low intensity running that’s slower than marathon pace, but not necessarily constant for the whole session. More commonly used for marathon training plans.

Recommended strategy

Pre-exercise
1-4 hours before

1 x Solid 160 or
1 x Solid C 160

Warm-up
10-30min

Nothing

Main set
40-160min

Per hour:

1 x Gel 160 or
1 x Gel 100 Caf 100 or
1x Gel 100

Cool down
10-30 min

Nothing
Fartlek

An unstructured run of varying pace — a mix of fast and slow. 
The pacing variations are determined in-the-moment by the athlete’s feelings, rhythms, and the terrain.

What is a Fartlek training session?

Recommended strategy

Pre-exercise
1-4 hours before

1 x Solid 160 or
1 x Solid C 160

Warm-up
10-30min

1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100

Main set
30-60min

Nothing

Cool down
10-30 min

Nothing
VO2 Max Intervals

Intervals of 2-4 min in duration at 3-10k pace ​ with 2-3 min recovery periods in between. ​Typical sessions are :4-8 x 800m or two sets of 6 x 400m with 30-60s ​and 2-3 min recovery in between intervals and sets. ​This method is more specific for track runners ​than marathoners.


What is VO2 Max?

Source: Haugen et al., 2022

Recommended strategy

Pre-exercise
1-4 hours before

1 x Solid 160 or
1 x Solid C 160

Warm-up
10-30min

1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100

Main set
20-70min

1 x Drink Mix 160 or
1 x Drink Mix 320 or
1 x Drink Mix 320 Caf 100

Cool down
10-30 min

Nothing
Sprints

What is a sprint session?

Repeat 5-15s runs with near maximum effort and full recoveries. ​
These can also be performed as strides, progressive runs, hill sprints or flying sprints. ​
The main aim of the session is to develop or maintain ​maximal sprinting speed without producing high levels of lactate.

Do I need to fuel every training session with sports nutrition? 

Source: Haugen et al., 2022

Recommended strategy

Pre-exercise
1-4 hours before

Nothing

Warm-up
10-30min

Nothing

Main set
30-70min

Nothing

Cool down
10-30 min

Nothing
Ultra distance

Pre-exercise
1-4 hours before

Nothing

Warm-up
10-30min

1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100

Main set
60min

1 x Drink Mix 160 or
1 x Drink Mix 320 or
1 x Drink Mix 320 Caf 100

Cool down
10-30 min

Nothing

Cycling

Long Ride

Recommended strategy

Preloading
The day before

Nothing

Pre-race 
1–4 hours before​

Nothing

During the race

Aim for 30-60g of carbohydrates per hour.

1 x Drink Mix 160 = 40g
1 x Gel 100 CAF 100 and 1 x Gel 100 = 50g
1 x Drink Mix 160 and 1 x Gel 100 = 65g
Easy/Recovery

Low-intensity cycling — slower than race pace.
Commonly used as supplementary to a main training session or as light recovery. 
The low intensity does not typically require sports nutrition for fueling. If a long period has passed since eating then a light snack or Gel 15-30 minutes before could be helpful.
In hot conditions it is advised that athletes sip water.

Do I need to fuel every training session with sports nutrition?

Recommended strategy

Pre-exercise
1-4 hours before

Nothing

Warm-up
10-30min

Nothing

Main set
30-70min

Nothing

Cool down
10-30 min

Nothing
FTP Test

In this session riders will test their FTP capacity, performed​ using a ramp test — gradually increase power ​until exhaustion to estimate FTP.

What is an FTP test?

Recommended strategy

Pre-exercise
1-4 hours before

1 x Drink Mix 160 or
1 x Solid C 160

Warm-up
10-30min

1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100

Main set
30-70min

Nothing

Cool down
10-30 min

Nothing
Over/Under Intervals

In this sessions riders will increase the ability to ​withstand accumulated levels of lactate. ​

​Main set includes:
4 x 5 min of 30/30 sec ​alternating efforts between 90-95% of FTP ​and 110-120% of FTP. Rest 10 min in between sets.

What are over-unders?
What is an FTP Test?

Source: Haugen et al., 2022

Pre-exercise
1-4 hours before

1 x Maurten Bicarb System

Warm-up
10-30min

1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100

Main set
60min

1 x Drink Mix 160 or
1 x Drink Mix 320 or
1 x Drink Mix 320 Caf 100

Cool down
10-30 min

Nothing
Sweetspot training

In this sessions riders will simulate a time trial (for triathletes) ​or a breakaway. ​

​Main set includes 3 x 15 min at 84-97% of FTP.​
Rest 5 min in between sets.

What is sweetspot training?

What is an FTP test?

Source: Haugen et al., 2022

Pre-exercise
1-4 hours before

Nothing

Warm-up
10-30min

1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100

Main set
60min

1 x Drink Mix 160 or
1 x Drink Mix 320 or
1 x Drink Mix 320 Caf 100

Cool down
10-30 min

Nothing

Triathlon

Sprint Distance

Recommended strategy

Pre-race
1-4 hours before

1 x Drink Mix 160 or
1 x Solid C 160

Swim 750m
Pre-swim intake

1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100

Bike 20km
During bike intake

1 x Gel 100 or
1 x Gel 100 Caf 100

Run 5km

Nothing
Olympic Distance

Recommended strategy

Pre-race
1-4 hours before

1 x Drink Mix 320 or
1 x Drink Mix 160 or
1 x Solid C 160

Swim 1500m
Pre-swim intake

1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100

Bike 40km
During bike intake

1 x Drink Mix 320 Caf 100
1 x Gel 100

Run 10km
During run intake

1 x Gel 100 or
1 x Gel 100 Caf 100
Middle Distance

Recommended strategy

Preloading

the day before

1 x Drink Mix 320 and
1 x Solid 160

Pre-race loading
1–4 hours before​

1 x Drink Mix 320 or
1 x Drink Mix 160 or
1 x Solid 160

Swim 1900 m
Pre-swim intake

1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100

Bike 90 km
During bike intake

Aim for 60-90g of carbohydrates per hour.

1 x Drink Mix 160 and 1 x Gel 100 = 65g
1 x Drink Mix 320 Caf 100 = 80g
1 x Drink Mix 160 and 1 x Gel 100 Caf 100 and 1 x Gel 100 = 90g

Run 21.1 km
During run intake

1 x Gel 100
1 x Gel 100 Caf 100
1 x Gel 100
Long Distance

Recommended strategy

Preloading
the day before

1 x Drink Mix 320 and
1 x Solid 160

Pre-race loading
1–4 hours before​

1 x Drink Mix 320 or
1 x Drink Mix 160 or
1 x Solid 160 C

Swim 3800 m
Pre-swim intake

1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100

Bike 180.2 km
During bike intake

Aim for 60-90g of carbohydrates per hour.

1 x Drink Mix 160 and 1 x Gel 100 = 65g
1 x Drink Mix 320 Caf 100 = 80g
1 x Drink Mix 160 and 1 x Gel 100 Caf 100 and 1 x Gel 100 = 90g

Run 42.2 km
During run intake

Different options.

6 x Gel 100 or
2 x Gel 100 Caf 100 and 4 x Gel 100 or
4 x Gel 160
Swimming 60-90mins

A 60-90 min swim session including a proper warm up, sets of varying intensities and efforts, and a cool down.

Keep Drink Mix within reach from the pool and take sips during rest intervals or between sets for consistent fueling and hydration.

Recommended strategy

Pre-training

1–4 hours before

1 x Solid 160

During swim

1 x Drink Mix 160
Swimming Easy/Recovery

Low intensity swim designed to facilitate muscle recovery, improve technique, and/or improve blood flow — not to push performance.

Recommended strategy

Pre-training

1–4 hours before

1 x Solid 160

During swim

Nothing

Drink water.
Swimming >90mins

An endurance swim of 90+ min including a proper warm up, sets of varying intensities and efforts, and a cool down.

Keep Drink Mix within reach from the pool and take sips during rest intervals or between sets for consistent fueling and hydration.

Recommended strategy

Pre-training

1–4 hours before

1 x Solid 160 or
1 x Drink Mix 160

During swim

1 x Drink Mix 320

Nothing

Drink water.