Challenge Almere-Amsterdam
Fueling strategy
Start time ~7.30 => Breakfast around 5.00 - 5.30
7.10 Gel 40 Caf (40g KH)
Bike
Transition to Bike Gel 40 (40g KH)
- 600g Race Carb X + 300ml Water (480g KH)
- around km 75-90 Intensity Bar (40g KH) (~2h 30min - 3h on the Bike)
- around km 160 - 175 Intensity Bar (40g KH) (~1h left on the Bike)
2x750ml Bottles (1 Water, 1 PH1500) (Target 5-6 Liters of Liquids, swap as soon as possible)
Total Bike 600g KH => ~100g KH per Hour
Run:
Transition to Run 1 Gel if I feel like it
every 4-5 (30min) 1 Gel => min 8 Gel 40
Total Run: 320g KH