From 875a54f0db7722ae921613705b0867fa768f5920 Mon Sep 17 00:00:00 2001 From: noisedestroyers Date: Fri, 12 Jun 2026 09:53:46 -0400 Subject: [PATCH] =?UTF-8?q?docs:=20Mamba=20chew=20cadence=20in=2030K=20pla?= =?UTF-8?q?n=20=E2=80=94=20eat=20on=20every=2015-min=20buzz?= MIME-Version: 1.0 Content-Type: text/plain; charset=UTF-8 Content-Transfer-Encoding: 8bit Co-Authored-By: Claude Fable 5 --- RaceLogistics.md | 15 ++++++++++----- 1 file changed, 10 insertions(+), 5 deletions(-) diff --git a/RaceLogistics.md b/RaceLogistics.md index 9a76a043..4286289b 100644 --- a/RaceLogistics.md +++ b/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.