Daily Carbohydrate Targets
For 2+ hour on-water sessions, target 8–10 g/kg/day. For high-intensity days above 2 hours, push to 10–12 g/kg. Recovery days sit at 5–6 g/kg.
Hydration Around Sessions
500ml water 2 hours pre-session, 150–250ml every 15 minutes during, and replacement to 150% of lost body mass post-session.
Pre-Race Meal Timing
3–4 hours before: high-carb, moderate protein, low fat, low fiber. 1 hour before: a small 20–30g carb top-up (banana, sports drink).