Kenny Kivikas: How to get the most out of a long weekend workout?

3. July 2025
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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 practice to handle that much energy, so plan and train your stomach too.

For example, even if you train at a low pace (zone 2, before you start gasping for air), you’ll still have a small energy deficit if you only take in 120 grams of carbs per hour. It’s small, but it adds up.

How and when to eat during your workout

Don’t wait too long for your first energy boost. Take your first gel or sip of sports drink around 15–20 minutes in. If your workout or race is longer than 1 hour and 15 minutes, taking in extra energy:

  • helps your body recover faster afterward
  • leaves you with more energy for the rest of your day: mow the lawn, play with your kids, don’t fall asleep at the theater! 😉

2 golden rules:

  • Don’t eat when you’re going all-out. Digestion slows down at high intensity (above your anaerobic threshold). Slow down for 10–20 seconds if needed.
  • Never do something in a race that you haven’t tested in training! This includes gels right before the start. For some people, a last-minute gel can cause problems. Take it 15–20 minutes after the start instead.

What to use? (Examples using SiS products)

Beta Fuel range: Great if you need lots of carbs in a small volume.

  • Drink powder (82g carbs): Mild taste, easy to drink, high energy. Mix it step by step in your bottle.
  • Gel (60ml): Thicker than normal gels but easy to use, even while running.

Practical examples

Running
Running shakes your stomach with every step, so taking gels is harder than on the bike. That’s why runners often struggle with energy deficit.

  • Aim for ~80g carbs per hour.
  • Gels work best at an easy pace.
  • Bars are only good at a low pace or with a short break.

Example for a 2-hour run (~160–200g carbs):

Cycling
Cycling is longer but less bumpy, so it’s easier to mix different products.

  • Aim for 100–120g carbs per hour.
  • Liquids work best at high intensity.
  • Bars, cookies, etc. are fine at a lower pace.

Example for a 3-hour bike ride (~300g carbs):

Bottom line: Eating = part of your training

If it feels like your whole workout is just eating and drinking, that’s partly true! Top athletes focus on this a lot because it boosts performance and recovery.

Start with small steps:

  • 60g carbs per hour is a good start.
  • Try different products and timings in training, not on race day.
  • Take in extra energy at the same effort level you plan to race at.

Happy training and good luck testing things out!

Kenny Kivikas
Coach, elite athlete, endurance sports fan