Sunshine Coast Marathon Fuel & Hydration Guide

The start line hums with anticipation, the ocean breeze is rolling in off Alexandra headland. Flat roads, blue skies, and a finish line just steps from the surf, this is the Sunshine Coast Marathon. Whether it’s your first time on this stunning coastline or it’s your regular Sunday long run, make sure you’ve got your fuelling dialled in as you chase your goals along the foreshore. Here is your guide to the ins and outs of the course on August 3rd.

Race Start

6am Alexandra Parade, Alexandra Headland

2 Hours Before:

Fuel → Eat a light meal 2-3 hours before the race, such as toast with Nutella OR a bagel with maple syrup and peanut butter.

Hydration → Sip on 500-700ml of water with electrolytes such as UnTapped Mapleaid Hydration.

20 mins Before the Race:

Have a gel, 3x small chews, or a stroopwafel around 5.40am. It takes about 20 minutes for carbohydrates to hit your bloodstream, so timing it right means you'll get that energy boost right as the race begins.

During the Race:

Fuel → Aim for 60-120grams of carbs per hour to keep your energy up. If you're new to this, start closer to 60g. This can be achieved through a combination of energy gels, bars, and carb-rich drinks.

Energy gels have 20-50g of carbs, so check the nutrition label.
Consider using a caffeinated gel in the final stretch of the race for an extra kick, but only if you know caffeine sits well with you.
The on course carb mix is Infinit Premium Fuel
→ 1 cup from the aid stations = 20-36g of carbohydrates
(Variation depends on how full the cup is and how well you manage to drink without spilling).