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The wall around 30-35 km is mostly glycogen running out.
- Carb-load for a day or two before, around 10-12 g/kg per day
- Take 60-90 g of carbohydrate per hour in the race
- Practise it in long runs, and don’t go out too fast
Longer read: hitting the wall: the real science of glycogen depletion. Loading protocol: carbohydrate loading.
How much can your stomach handle per hour?
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