4Endurance nutrition plan for Istria300
Now that you know which products will be available on course, it’s time to build your race-day fueling strategy.
The examples below are designed for riders aiming to consume around 90 g of carbohydrates per hour using products available at the official Istria300 feed stations.
Use these plans as a starting point and adjust them based on your body weight, race intensity, weather conditions, and—most importantly—what you’ve successfully practiced in training.
Don't experiment on race day. The best nutrition plan is the one you've already tested.
Istria135
Based on a 5-hour finish time
Recommended intake per hour
1 bottle 2:1 Drink
1 2:1 Gel
1 2:1 Bar
=
90 g carbohydrates/hour
300 mg sodium/hour
Total nutrition (5-hour example)
5 bottles 2:1 Drink
5 × 2:1 Gels
5 × 2:1 Bars
If temperatures are high, consider adding additional sodium through 4Endurance Electrolytes or Salt Caps, together with an extra 500–750 ml of water per hour. This is especially important for heavy sweaters.
Istria209
Based on a 8-hour finish time
Recommended intake per hour
1 bottle 2:1 Drink
1 2:1 Gel
1 2:1 Bar
=
90 g carbohydrates/hour
Total nutrition (8-hour example)
8 bottles 2:1 Drink
8 × 2:1 Gels
8 × 2:1 Bars
If temperatures are high, consider adding additional sodium through 4Endurance Electrolytes, Ultra Sodium+, or Salt Caps, together with an extra 500–750 ml of water per hour. This is especially important for heavy sweaters.
Istria300
Assuming 10 hours riding with the main goal of reducing chewing later in the race.
First 6 hours
Recommended intake per hour
1 bottle 2:1 Drink
1 2:1 Gel
1 2:1 Bar
=
90 g carbohydrates/hour
After 6 hours
As fatigue increases, many riders find it easier to rely more on liquid and gel-based nutrition.
Recommended intake per hour
1 bottle 2:1 Drink
2 × 2:1 Gels
or
2 bottles × 2:1 Drink
1 × 2:1 Gel
=
90 g carbohydrates/hour with less solid food
If temperatures are high, consider adding additional sodium through 4Endurance Electrolytes or Salt Caps, together with an extra 500–750 ml of water per hour. This is especially important for heavy sweaters.
Example nutrition plan (12-hour ride)
First 6 hours
6 bottles 2:1 Drink
6 2:1 Gel
6 2:1 Bar
Second 6 hours
6 bottles 2:1 Drink
12 × 2:1 Gels
Total
12 bottles 2:1 Drink
18 2:1 Gel
6 2:1 Bar
If temperatures are high, consider adding additional sodium through 4Endurance Electrolytes, Ultra Sodium+, or Salt Caps, together with an extra 500–750 ml of water per hour. This is especially important for heavy sweaters.
Additional tips
Don’t experiment on race day and test every product during training.
Caffeine should be used strategically if you tolerate it well: one Jelly+ with caffeine after 3 hours, another after 2 hours.
Feed stations are well stocked, but always carry one extra gel in your pocket as a safety buffer until the next aid station.
