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Are you getting ready for a long race or do you want to get the most out of a long weekend training session? If yes, then this post is for you. The tips I’m sharing here come from my years of personal experience as an athlete, scientific research and best practices used by top athletes and coaches. I’ll keep things simple and share practical examples. Of course, everyone is different, so take what works for you and adjust as needed. Why not eating enough energy slows your progress? Long workouts are a must for endurance sports. But many people miss one important thing – refueling properly during the workout. If you want to do your best in a marathon, long bike race, half-distance triathlon or any event that lasts over 1 hour and 15–20 minutes, it’s very important to train your body to take in extra energy during training, whether it’s from gels, drinks or bars. Sounds simple? In practice, it’s easy to underestimate how many carbs your body actually needs. For a long time, people thought 60 grams of carbs per hour was enough. But now top triathletes and cyclists are using 120–160 grams per hour! Your body needs...