Race Day Gel & Nutrition Timeline

At my sub 1:50 attempt, I skipped my second gel because I "felt fine". That was a mistake. By KM 16, my pace dropped from 5:10 to 5:35. I lost 25 seconds per kilometer and never recovered.

The hard lesson: Don't wait until you're hungry or tired. By the time you feel it, your glycogen is already depleted. Take gels before you need them, not after.

Key Takeaway for Sub 1:50: Your body needs roughly 60-80g of carbs during a 1:50 effort. Two well-timed gels (25g each) at KM 8-9 and KM 14-15 covers this without overwhelming your stomach.

Stomach warning: If you're not used to taking gels in training, do NOT try them for the first time on race day. Practice in your long runs at least 2-3 times first.