Rotterdam Marathon

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12°C

Feels like 11°C

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Other fun topics

• Fueling with carbs

  • Optimal carbohydrate targets
  • Recommendations for carb intake during exercise
  • Carb mixes and benefits
  • Is more carbohydrate better during exercise? And how much is too much?
  • Not all carbs are equal
  • Spit or swallow? Carb mouth rinse and performance

• Hydration

  • Hydrating properties of various drinks

• Caffeine

  • Timing of caffeine intake in long races
  • Coffee versus caffeine
  • Do you need to refrain from coffee to get the maximal effect of caffeine?
  • How much caffeine is in coffee?

• Sweat rate

  • Estimate your sweat rate

• Recovery

  • Nutrition and acute recovery
  • Alcohol and recovery