Know your carbs

In endurance training, carbs are king. This is because they're the body's preferred source of fuel for quick energy.

But if you train for extended periods of time you'll need to refuel because there's not enough storage in the muscles for the long training. So if you go out for 90 minutes or more you'll need to do some refueling.

Finish your race strong by properly fueling

Here's a guideline:

• Consume 30-60grams per hour for exercise lasting 1.5 - 2.5 hours. Examples of this are large piece of fruit, a 20oz sports drink or 8.4oz energy drink.
  
• Consume up to 90grams per hour for exercise lasting more than 2.5 hours. Consider the fact that many of your training sessions may not be this long, but your race could be. Plan accordingly for race day.

You can refuel through liquids, solids or gels. Gels are designed to be taken with water, at least 12oz. Many people plan to take their gels at the water stations during their race. 

Remember that you're going to want to practice this during training and not wait until race day. Training the digestive system is part of your training plan and should be taken just as seriously as everything else. Inproper fueling will most definitely keep you from performing your best. Proper fueling, on the other hand, will ensure you're body is fueled and ready to do what you ask of it. Happy training!