FUEL GUIDE MAURTEN
At Triathlon Store and Bicycle Store we know that in endurance sports , one of the main goals of training is to improve the athletes' physiological systems so that they can work at higher intensities. To achieve this, competitive athletes combine high volumes of training , including sessions whose intensity is equal to or greater than race pace.
The following guidelines outline fueling strategies for the most common training sessions and race plans . Please remember that a fueling guide is very personal and will vary based on individual diets and also specific training programs. The following information is provided for reference purposes only and can help you strengthen your training , by creating, refining and helping you execute your fueling strategy with Maurten products.
WHY EAT WELL, EVEN DURING TRAINING?
Using a prescribed carbohydrate fueling strategy as part of your training program will help you optimize your training effort and reduce performance slumps or early fatigue. Applying these fueling strategies in training and on race day will help reduce the risk of underperformance .
Caffeine has well-known athletic benefits : increased alertness, decreased perceived exertion and therefore reduced fatigue.
It takes time to reach effective levels in the body. Taking an appropriate dose of caffeine 60 minutes before training or racing can boost performance. You can also take smaller doses of caffeine during a race or intense training session, before fatigue sets in.
The combination of caffeine and carbohydrates can improve performance compared to taking either alone.
KIPCHOGE
MO FARAH
KILIAN JORNET
JAN FRODENO
RUNNING
It's essential to practice fueling during your training runs. Here's the runner's guide to fueling.
LONG INTERVALS
Build a strong aerobic engine. Intensity should be your fastest 10K pace or a 7-8/10 individual effort.
DURATION: 60 MIN
WARM-UP: 15 min
Prepare the body for activity.
MAIN RUN: 5 x 5 min
Rest 2 minutes between sets.
REDESCENT: 10 min
RECOMMENDED PRODUCTS
DRINK MIX 160
GEL 100 CAF 100
Replace CAF 100 with GEL 100 for a caffeine-free consumption plan.
SHORT INTERVALS
Get used to higher speeds and increase your V02-max. Intensity is your fastest 5km pace or 8-9/10 individual effort.
DURATION: 60 MIN
WARM-UP: 15 min
Prepare the body for activity.
MAIN RUN: 10 x 2 min
Rest 1 minute between sets.
REDESCENT: 10 min
RECOMMENDED PRODUCTS:
DRINK MIX 160
GEL 100 CAF 100
Replace CAF 100 with GEL 100 for a caffeine-free consumption plan.
TIME 1H
Build a strong foundation. Strengthen your body's ability to run faster and longer. Strengthen tendons, joints and ligaments. Intensity should be your fastest half marathon pace or 6-7/10 individual effort.
DURATION: 60 MIN
WARM-UP: 10 min
Prepare the body for activity.
MAIN RUN: 4 x 8 min
Rest 2 minutes between sets.
REDESCENT: 10 min
RECOMMENDED PRODUCTS:
DRINK MIX 160
GEL 100 CAF 100
Replace CAF 100 with GEL 100 for a caffeine-free consumption plan.
LONG OUTING 2H
Get used to the prolonged workload. Increase your endurance. The intensity should correspond to 4-5/10 of individual effort. This is also the perfect opportunity to practice your fueling strategy for a race.
DURATION > 2H
WARM UP: -
Prepare the body for activity.
MAIN RUN: -
Regular rhythm below threshold.
REDESCENT: -
RECOMMENDED PRODUCTS:
DRINK MIX 320
GEL 100 CAF 100
GEL 100
Replace CAF 100 with GEL 100 for a caffeine-free consumption plan.
ELITE HALF MARATHON
SUB 01:15:00
Today, many elite half marathoners use aggressive carbohydrate loading despite only a hard effort of 60-75 min.
CAF 100 is consumed with H2O at the beginning to reach high levels at the end of the race.
Most elite runners prepare their bottles with up to 150 ml of DRINK MIX 320.
You can also use the DRINK MIX 320 CAF100 in the hours before the half marathon. Take one CAF 100 gel at the start and one CAF 100 at 5 km. No more caffeine intake from 10 km.
RECOMMENDED PRODUCTS:
DRINK MIX 320
GEL 100 CAF 100
GEL 100
Replace CAF 100 with GEL 100 for a caffeine-free consumption plan.
If you choose caffeine, replace DRINK MIX 320 with DRINK MIX 320 CAF 100.
HALF MARATHLON SUB 2H15
SUB 02:15:00
During half marathons, carbohydrates are used at a much higher rate than they can be replaced.
Start eating early to prepare for the final push.
RECOMMENDED PRODUCTS:
DRINK MIX 160
GEL 100 CAF 100
GEL 100
Replace CAF 100 with GEL 100 for a caffeine-free consumption plan.
ELITE MARATHON
SUB 02:30:00
Elite marathoners have access to refreshment tables every 5 km, and they take advantage of every opportunity to refuel.
They drink early to stay strong from 30 km.
Most elite runners prepare their bottles with up to 150ml of Drink Mix 320.
You can also use DRINK MIX 320 CAF 100 in the first half of the marathon, between a CAF 100 gel at the start and a CAF 100 gel halfway through.
RECOMMENDED PRODUCTS:
DRINK MIX 320
GEL 100 CAF 100
Replace CAF 100 with GEL 100 for a caffeine-free consumption plan.
If you choose caffeine, replace DRINK MIX 320 with DRINK MIX 320 CAF 100.
MARATHON SUB 4H30
SUB 04:30:00
The ambitious marathon runner must rely on carrying his own fuel.
Six gels are a compromise between practical application and scientific recommendation.
Eat early to stay strong after the 30km barrier.
RECOMMENDED PRODUCTS:
DRINK MIX 320
DRINK MIX 160
GEL 100 CAF 100
GEL 100
Replace CAF 100 with GEL 100 for a caffeine-free consumption plan.
5KM RACE
< 30 MIN
The body will be very dependent on carbohydrates during a 5K run.
Use Drink Mix 160 to hydrate and replenish energy reserves.
Use CAF 100 to stimulate the mind during warm-up.
RECOMMENDED PRODUCTS:
DRINK MIX 160
GEL 100 CAF 100
Replace CAF 100 with GEL 100 for a caffeine-free consumption plan.
10KM RACE
< 60 MIN
The body will be very dependent on carbohydrates during a 10km race.
Use Drink Mix 160 to hydrate and replenish energy reserves.
Use CAF 100 to stimulate the mind during warm-up.
RECOMMENDED PRODUCTS:
DRINK MIX 160
GEL 100 CAF 100
Replace CAF 100 with GEL 100 for a caffeine-free consumption plan.
EDUCATION FIRST
WOUT VAN AERT
JUMBO VISMA
ISRAEL START UP
CYCLING
Our recommendations for eating well and having enough energy, whatever the length of your hike.
FLEMISH COURSES 80MIN
The climbs of the Flemish classics are short and steep and are always ridden at full throttle. Lots of bends and crosswinds on narrow roads. An intensive race with punchy climbs.
DURATION: 80 MIN
WARM-UP: 20 min
5 minutes of progress towards threshold / FTP.
MAIN OUTPUT: 6 x 2 min
First attack of 30 seconds at 150% of FTP, then 1:30min at 120% of FTP, rest of 5 min.
RECOVERY: 20 minutes
RECOMMENDED PRODUCTS
DRINK MIX 160
GEL 100 CAF 100
Replace CAF 100 with GEL 100 for a caffeine-free consumption plan.
ARDENNES COURSE 90MIN
Here we are preparing for longer climbs, maintaining V02-max for longer periods.
DURATION: 90 MIN
WARM-UP: 20 min
5 minutes of progress towards threshold / FTP.
MAIN OUTPUT: 5 x 5 min
First 1:30 min @ 120% of FTP, then 3:30 min @ 105% of FTP, rest 5 min.
RECOVERY: 20 min.
RECOMMENDED PRODUCTS:
DRINK MIX 160
GEL 100 CAF 100
Replace CAF 100 with GEL 100 for a caffeine-free consumption plan.
100MIN SPRINT TRAINING
Road sprinters use a cadence of around 110 rpm when they start their sprint and accelerate up to 120 rpm. At other times in the session, keep a cadence of 85-100 rpm.
DURATION: 100 MIN
WARM-UP: 20 min
5 mins progression to threshold. FTP including a few 5 second sprints.
MAIN OUTPUT: 2 x (4 x 10 sec)
5 min between sprints, 20 min between sets.
RECOVERY: 20 minutes
RECOMMENDED PRODUCTS:
DRINK MIX 160
GEL 100 CAF 100
Replace CAF 100 with GEL 100 for a caffeine-free consumption plan.
LONG ASCENT 180MIN
This will prepare you for long hill climbs. Climb quickly with a change of pace and get ready to attack. This is also a great opportunity to practice your fueling strategy for a race.
DURATION: 180 MIN
WARM-UP: 60 min
10 minutes of progression to the threshold
MAIN SET: 3 x 15 min
(1 min @ 110% FTP + 4 min @ 95% FTP) x 3 = 1 set. 10 min rest between sets.
RECOVERY: 60 minutes
RECOMMENDED PRODUCTS:
DRINK MIX 320
DRINK MIX 160
GEL 100 CAF 100
GEL 100
Replace CAF 100 with GEL 100 for a caffeine-free consumption plan.
If you choose caffeine, replace DRINK MIX 320 with DRINK MIX 320 CAF 100.
HOME TRAINER 60MIN
Dehydration is another limiting factor in exercise. Fluid intake is therefore a top priority. Drink small amounts, but often: one sip every ten minutes, half a liter per hour at least.
The body will be very dependent on carbohydrates during a home trainer session.
Use Drink Mix 160 to hydrate and replenish energy stores while using CAF 100 to provide mental stimulation during warm-up.
DURATION: 60 MIN
WARM-UP: 10 min
MAIN SET: 70% of the FTP.
RECOVERY: 10 minutes
RECOMMENDED PRODUCTS:
DRINK MIX 160
GEL 100 CAF 100
Replace CAF 100 with GEL 100 for a caffeine-free consumption plan.