Use our carb intake guide to make sure you are properly fuelled. No extra carbs are needed for exercise sessions less than one hour unless they are very high intensity.

For sessions 1-2 hours you'll need 30-60 grams of carbs per hour, so as an example 1 gel and 1 serve of chews will provide around 50 grams.

For endurance sessions over 2 hours you may need up to 90 grams and it's important to mix your carb sources. Use your long training sessions to trial your race day nutrition options.