Tools
Fuel calculator
Your weight, your session, your gut. Out comes the carb target, the maple to carry, and what the same carbs would cost you in gels.
270 g
Carbs for the session (90 g/hr)
10.3 oz
Maple syrup (3 × 5 oz flasks)
11
Gels to match it
$25.91
Saved vs gels ($7.09 vs $33.00)
Race-eve carb load
At 160 lb, the 8 to 10 g per kilogram day-before load is 580 to 726 g of carbs. Keep fat and fiber low, nothing new on race week.
Assumptions: pure maple syrup at about $22 per 32 oz jug (roughly 0.885 g of carbs per mL), gels at about $3.00 per 25 g of carbs. Fueling rates follow published sports-nutrition ranges; work up gradually and train your gut. Not medical advice.
The system behind the numbers: the maple syrup fueling system.