Nutrition
Carb Gel Tolerance
Carb gel tolerance is trained weekly on long runs—raising grams per hour until race targets stay gut-stable at effort pace.
Carb gel tolerance is how many grams per hour of gels and drink mix your gut handles at race effort—built by increasing dose weekly on long runs, not by gut training only on rest days. Fructose-glucose blends often tolerate higher totals than glucose alone.
Nausea means step back one dose.
Common questions
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How long does gut training take?
Many need four to eight weekly long efforts to approach race targets. Jumping to ninety grams in one week usually causes nausea—add ten to fifteen grams per hour per week if tolerated.
Related terms
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