Concept
Gut training
Repeated practice of planned fluid and carbohydrate intake during relevant training to improve tolerance and race-day execution.
Why practice matters
Running changes digestion, and products that feel comfortable at rest may not be tolerated at race intensity or duration.
How it progresses
Begin with a tolerable amount during selected long sessions, record the response, and increase only when necessary and well tolerated.
Why targets differ
Distance, duration, intensity, weather, product concentration, and individual tolerance all affect a useful intake plan.
Use the same products and timing intended for race day during selected training sessions, then revise from the evidence.
A very high carbohydrate target is not a universal minimum and should never be attempted for the first time during a race.