@izrunfroe: After years of trying to figure out what fueling works best, this is a rough outline of what I follow. For my bike rides, I can fuel closer to 90g of carbs/ hour because my stomach isn’t being jostled around 🫠 I try to keep carbs easy and not be too strict during workouts. If I’m 25 minutes into a 60 minute run and I feel low, I’ll grab the gel. I’d rather finish my workouts feeling strong over depleted. I fuel based on feeling in workouts since there’s fluctuation and my body might be needing more/less. For races, I try to fuel every 15-30 minutes. My stomach handles a little bit of food more often better. Sodium is interesting because my needs vary depending on the effort and weather. I don’t always have sodium for runs under an hour. If I’ve had a lot of sodium in my food that day, I usually just stick to water. I’m not a super salty sweater so 400-500mg is usually enough for me. However, when effort is high and it’s above 80 degrees, 750-1000 mg of sodium is a solid choice for me. I also included my fueling strategy from my last 70.3. I felt pretty strong and will probably have a very similar strategy for Chicago.

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