It takes planning and experimentation to master fueling during exercise. The guideline below will give you some ideas on where to start. There are an almost endless number of options for what you can eat or drink – my recommendation is to start simple and start early, in the 0ff-season, six to nine months before your event. Don’t be the person who waits until the last minute and fumbles nutrition. Long workouts and races are competitions in fueling and pacing. If you don’t get fueling right, the rest may not matter. The mistake many new distance athletes make is to think that because they can get through each individual workout without taking in many (and perhaps no) calories or fluids, that they can “survive” their race without them. Their first race (and sometimes an entire season of races), likely 1.5 to 3 times longer than their longest training session, becomes a casualty and they wonder why it did not go well.