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You know your own body best but I’ve suffered no ill effects from 100g per hour of carbs when building up to IM70.3 and subsequently marathon last year, and never felt like I was red lining during training or racing at that level of carb intake. I found I recovered much quicker from big training days, and had no major muscle soreness or fatigue from the marathon by that afternoon.
Works for me so I follow that pattern, but I know some people can’t tolerate gels or drinks.
Colm89
Nef
Even just reading about this amount of fuelling makes me feel queasy. Fair play if it works for you!
For a standard 20km 1000m Lake District horseshoe, 2:15~
I’d take 500ml water, couple gels and a packet of shot bloks. One gel at around 10km, shot bloks to top up from 14km, then a final caffeinated gel once I need a final kick.
Need to be careful to not have too much caffeine as you only get a proper kick from it once.