Marathon and endurance preparation
From half marathon to triathlon: a race day rehearsed in long sessions.
In long races, one thing that decides the outcome is how much fuel you have left after kilometre 30. This service is designed to rehearse your race day in training months ahead.
In the first weeks of the build we set your daily plate routine according to weekly mileage. Then in-race fuelling trials begin on long-run days: which gel, which drink, at what interval? The stomach adapts with training too; we start at 30–60 grams of carbohydrate per hour and move towards what you can tolerate.
If you run in Antalya in summer, the fluid plan is a separate topic. Weighing before and after training gives your personal sweat rate, and we set how much and what kind of fluid you need. In race week we prepare loading days, race-morning breakfast and your race bag together.
Who is it for?
- Runners preparing for a half marathon, marathon or ultra
- Triathletes and long-distance cyclists
- Those who get stomach problems or "hit the wall" in races
- Endurance athletes training in the heat (Antalya summers)
What do we do?
- A carbohydrate plan that changes with weekly mileage
- Before-during-after fuel routine for long-run days
- In-race fuelling trials with gels, drinks and real food
- Fluid plan based on personal sweat rate and sodium needs
- Carbohydrate loading 36–48 hours before the race and race-morning breakfast
The process, step by step
- First consultation60 minRace calendar, weekly mileage, problems in past races.
- Base block4–6 weeksDaily plate routine; fuelling trials begin on long-run days.
- In-race trials4 weeksGels/drinks/food; starting at 30–60 g carbohydrate per hour and building tolerance.
- Sweat test1 sessionWeighing before and after for a personal fluid and sodium plan.
- Race week45 minLoading days, race morning, race bag, in-race plan.
- After the race30 minWhat worked and what did not; recovery week.
