- 1 x SIS Beta Fuel 80 Single Strawberry & Lime (80 g carbohydrates)
- 1 x SIS Beta Fuel 80 Single Red Berry (80 g carbohydrates)
- 1 x SIS Beta Fuel 80 Single Orange (80 g carbohydrates)
- 1 x SIS Beta Fuel Energy Gel Single Orange (40 g carbohydrates)
- 1 x SIS Beta Fuel Energy Gel Single Strawberry & Lime (40 g carbohydrates)
- 1 x SIS Beta Fuel Energy Gel + Nootropics Single Apple (40 g carbohydrates + 200 mg caffeine)
- 1 x SIS Go Isotonic Energy + Caffeine Gel Single Double Expresso (22 g carbohydrates + 150 mg caffeine)
- 1 x SIS Go Isotonic Energy + Caffeine Gel Single Cola (22 g carbohydrates + 75 mg caffeine)
- 1 x SIS Go Isotonic Energy + Electrolyte Gel Single Salted Caramel (22 g carbohydrates + 300 mg sodium)
- 1 x SIS Go Isotonic Energy + Electrolyte Gel Single Lemon & Mint (22 g carbohydrates + 300 mg sodium)
Nutritional Approach Adopted by Juho Ylinen in the 2024 Transgrancanaria Marathon.
Transgrancanaria Marathon is a 47km journey with a challenging 1900m climb and a thrilling 2900m descent. 🏃♂️⛰️
I anticipated finishing in about 3.5 hours, expecting the mercury to climb from a cool 10°C at dawn to a warm 25°C by the race's end. ☀️🌡️
For my pre-race meal, I opted for a hearty bowl of porridge with jam, consumed approximately 3.5 hours prior, followed by a banana 2 hours before kickoff. 🍚🍌 Just about fifteen minutes before setting off, I energized myself with a gel, packed with 22g of carbs. ⏱️🔋
At the 10km mark (59min in), having started with 0.5l of a carb-loaded sports drink (80g of carbs), I had finished it by the first aid station. 🥤 At the 45-minute mark, I boosted with another gel (40g carbs).
Reaching the 20.5km point (1h42), I topped my bottle with water, ensuring hydration until the next checkpoint, and had another gel (40g carbs) at the 1 hour 25-minute mark. 💦
By the 32.5km aid station (2h37), I refreshed my supplies with water and sports drink powder, consuming another carb-rich 80g mix, and introduced a caffeine kick with a gel (40g carbs + 200mg caffeine) at the 2 hour 30-minute mark for that extra boost. ☕🚀
Crossing the finish at 47km (3h38), I replenished with water and consumed approximately 4dl more, battling excessive thirst. My final energy boost came from a gel at the 3-hour mark (40g carbs). 🏁💧
Summary
- Fluid intake: 2.4l (0.7 dl/h) 🧃
- Sodium absortion: 150 mg (45 mg/h) 🧂
- Carbohydrate consumption: 320g (90 g/h) 🍬
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