A: It depends on your fuelling target. One GEL X per hour gives 45g carbs per hour. One every 30 minutes gives 90g carbs per hour. Practise this in training before using it on race day.

Carbohydrate Targets

• 1 GELX Every 1 hour = 45g Carb /hour + 200mg Sodium
• 1 GELX Every 30 Mins = 90g Carb /hour +400mg Sodium
• 1 GELX Every 23 Mins = 120g Carb /hour +800mg Sodium