Perfect your fuelling strategy
Going out for over two hours means eating on the move. And no, Percy Pigs aren’t optimal
Before you leave… pre-hydrate
The average person loses between 800ml and 1.4 litres of water an hour during exercise - more in the heat. Glug a bottle of water before you set off – and avoid booze the night before, since it impedes your body’s ability to produce the glucose your body needs for energy.
In the early going… take on custom chews
They’re favoured by the old school but jelly babies are full of simple sugars that release quickly, causing a rush of water to the gut and possible stomach upsets. Look for maltodextrin chews, which your enzymes take longer to deal with.
On the final stretch… drink as you eat
If you’re sweating and moving fast, your blood flow’s going to your skin and muscles, not your gut. Dehydration worsens the effect, ruining digestion and upping your chances of bacterial infection. If you feel nauseous, slow down and take on more fluid.
Remember: leave no trace
If you’re used to lobbing your wrappers, get out of the habit now. You’ll typically be DQed for littering – so get used to carrying your empties.