Why Fueling Matters
Your body can store enough glycogen for about 90 minutes of hard effort. Beyond that, you need external carbohydrates to maintain performance. Proper fueling:
- Maintains blood glucose levels for sustained energy
- Spares muscle glycogen for when you need it most
- Prevents bonking and mental fatigue
- Supports recovery and adaptation
By Distance & Duration
Under 60 Minutes (5K, 10K)
Strategy: Glycogen stores are sufficient. Focus on pre-race carbohydrate loading 2-3 hours before.
Gels needed: 0-1 (To restore depleted glycogen)
60-150 Minutes (Half Marathon, Olympic Tri)
Strategy:30-60g carbs/hour. Start fueling 15-20 minutes in.
Gels needed:1-2 per hour (Flow + optional Focus for performance benefits)
150+ Minutes (Marathon, Ultra, Ironman)
Strategy:60-90g carbs/hour. Consistent intake every 20-30 minutes.
Gels needed:2-3 per hour (Mix of Flow for steady energy, Focus for performance benefits, Recover for easy days and post-session refuelling)
Hydration & Electrolytes
Gels provide carbs and some electrolytes, but you still need water:
- Drink 400-800ml per hour depending on sweat rate and conditions
- Sève gels contain 190mg sodium—sufficient for moderate conditions
- For hot/humid races or heavy sweaters, supplement with additional electrolytes
How to Use Sève Gels
Each Sève gel serves a specific purpose. Here's how to use Flow, Focus, and Recover strategically:
Flow — Your Base Gel
When: Use during steady-state efforts, easy long runs, and throughout most of your race.
Why: 26g dual-pathway carbs, 190mg sodium, no caffeine—clean energy without overstimulation.
Example: During a marathon, take Flow every 6-7 kilometers to maintain consistent energy from start to finish.
Focus — Mental Clarity Boost
When: Use when you need mental sharpness—tough climbs, late-race kilometers, or when fatigue sets in.
Why: Same as Flow plus 70mg natural caffeine for enhanced focus and reduced perceived effort.
Example: Take Focus at kilometer 30 of a marathon when mental fatigue hits, or before a challenging hill section in an ultra.
Recover — Recovery Support & Refuel
When: During recovery runs, easy sessions, and back-to-back training days.
Why: 50mg magnesium malate (vs. 7mg in Flow/Focus) to support your recovery routine during low-intensity efforts.
Example: Take during an easy recovery run, on the second day of a back-to-back block, or through the easy closing kilometers of a long session.
Real-World Fueling Plans
Here's how to combine Sève gels for specific scenarios:
Half Marathon (90-120 min)
Total gels: 3-4
- Kilometer 8: Flow
- Kilometer 15: Focus (mental boost for final kilometers)
- Cooldown kilometers: Recover
Marathon (3-4 hours)
Total gels: 6-8
- Kilometers 8, 15, 22, 29: Flow
- Kilometer 32: Focus (when the wall approaches)
- Kilometer 38: Focus (final push)
- Cooldown kilometers: Recover
50K Ultra (4-6 hours)
Total gels: 8-12
- Every 45-60 min: Flow (base fueling)
- Before climbs or technical sections: Focus
- Final 10K: Alternate Flow and Focus
- Final easy kilometers: Recover
Long Training Run (2-3 hours)
Total gels: 4-6
- Every 30-40 min: Flow (train your gut at race pace)
- Optional: 1 Focus if practicing race-day caffeine timing
- Closing easy kilometers: Recover (especially before back-to-back days)
Recovery Run or Easy Day (45-90 min)
Total gels: 1-2
- Mid-run on easy days: Recover (supports your recovery routine)
- Optional second Recover if running back-to-back days
Recovery runs don't always need fuel, but Recover can support your recovery routine when you're training on consecutive days.
Pro Tip: Caffeine Strategy
Don't overdo caffeine. Each Focus gel contains 70mg—roughly one cup of coffee. For a marathon, 2-3 Focus gels (140-210mg total) is ideal. Save Focus for:
- The final third of your race when mental fatigue sets in
- Challenging terrain that requires concentration
- Early morning races when you need an extra alertness boost