docs: Mamba chew cadence in 30K plan — eat on every 15-min buzz

Co-Authored-By: Claude Fable 5 <noreply@anthropic.com>

RaceLogistics.md

@@ -50,13 +50,18 @@ Targets: **75–80 g carb/h · 500–750 ml fluid/h · ~500–700 mg sodium/h**
 
 - **Bladder: 6 scoops Tailwind in 2 L** → 150 g carb, ~1,860 mg sodium.
   ~500 ml/h = 37 g carb + 465 mg sodium per hour; lasts exactly 4 h.
-- **2 Hammer gels/h (on :00 and :30)** = +40 g → **≈78 g/h total**.
-  Strong + stomach solid after hour 1 → 3rd gel in hours 2–3.
-  Struggling → skip a gel, keep sipping. Never go to zero carbs.
+- **Every 15-min watch buzz = eat + sip**:
+  **:00 gel · :15 Mamba chew · :30 gel · :45 Mamba chew** —
+  40 g (gels) + ~7.5 g (2 chews @ ~3.7 g) + 37 g (Tailwind) ≈ **85 g/h**.
+  Mamba chews (glucose syrup + sugar + fruit juice, trace fat) double as the
+  stomach-settler — proven in training.
+- Stomach turns → **drop the :30 gel, keep the chews** (≈65 g/h floor).
+  Never go to zero carbs. Don't add a 3rd gel on top of this — the glucose
+  pathway is already at its ~60 g/h ceiling.
 - **Endurolytes**: carry 4; 1/h from hour 2 only if hot / salty sweater /
   cramp twinges. Tailwind covers baseline sodium.
-- **Carry**: 8 gels + 2 spare · mixed bladder · 4 caps · 2 spare scoops in a
-  baggie for refill points.
+- **Carry**: 8 gels + 2 spare · ~10 Mamba chews · mixed bladder · 4 caps ·
+  2 spare scoops in a baggie for refill points.
 - **Pre**: 120–150 g carbs 2.5–3 h before · ~500 ml in the last hour ·
   1 gel 10 min pre-gun.