This video got a little longer than intended so here's a summary for you:

-Practice EXACT race day fueling during long runs, especially fast long runs.
-Most people can do ~200-300 calories per hour.
-Can be harder to digest foods during warm weather (or at high altitudes) so simple carbs are key.
-Follow product instructions. Gels are meant to be taken with fluids, normally ~10-12oz.
-Dehydration can lead to gut issues and can feel like bonking.
-Even if your electrolyte drink has 0 calories, practice using that too along with your calorie sources.
-For most people an electrolyte drink + salt tabs is too much.
-Fructose malabsorption: If you have trouble absorbing fructose in your small intestine.
-Think about how you want to use caffeine during the race.
-Don’t force calories if your stomach isn’t feeling right.
-May want to stick to simple carbs when effort level is very high.
- Don’t worry about carbo loading. Stick to your normal diet the week of the race and eat until satisfied.
-Pre race dinner should be a meal you’re used to and one you’ve tried the night before a long run. Have an early dinner.
-Breakfast ~2-3 hours before the race, I suggest 2.5-3 to be safe. If you’re used to having a big breakfast you may need to have a smaller breakfast than what you’re used to.
-Protein is not easily digestible.
-Don't stray from your plan until you’re confident it’s okay and/or you start to feel hungry.


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