How much energy do you need during the Lidingöloppet?
Plan in grams of carbohydrates per hour . Add up what you get from gels, sports drinks and other energy. The weight or number of milliliters of the product is something different from the amount of carbohydrates.
| Runners and approximate time | Amount to start training at | Practical focus |
|---|---|---|
| The first Lidingö race 3.5–5 hours | Approximately 45–60 g carbohydrates/hour | Find a regular routine that works even when you're hiking. |
| Experienced exerciser 2.5–3.5 hours | Approximately 60–75 g carbohydrates/hour | Practice the total amount from gels and any sports drink. |
| Elite exerciser 2–2.5 hours | Approximately 45–60 g carbohydrates/hour | Easily accessible energy that works at your intended competition intensity. |
The time groups are our planning examples. They are not official classes or measured average times. Choose your level based on duration, intensity, and what your stomach can handle. If you are not used to energy while running, start training slowly and build up your routine.
AIS specifies 30–60 g of carbohydrates per hour when working for about 1–2.5 hours and up to 90 g per hour when working for more than about 2.5–3 hours. Our plans are practical starting points to try. A higher intake may also suit the exerciser when well trained. Read AIS guidelines for carbohydrates during training and competition.
For intakes above approximately 60 g per hour, products with multiple carbohydrate sources, such as glucose or maltodextrin combined with fructose, are often a suitable choice. Try the total amount at your intended running intensity.
Before Lidingöloppet – carbohydrate loading and breakfast
The last 1–2 days
Let carbohydrate-rich foods such as rice, pasta, potatoes and bread take up a lot of space when the amount of exercise decreases. Spread the food over several meals and snacks. Choose foods you recognize and adjust the amount of fiber if you tend to get stomach upset.
Sports drinks or carboloaders can supplement your meals if you are having trouble eating enough. You don't have to use all of the products – choose the one that suits your usual loading schedule.
- Umara U Loader – an alternative for carbohydrate loading.
- Maurten Drink Mix 320 – a carbohydrate-rich drink to try in your recovery.
- Enervit Pre Sport Cranberry – an alternative for replenishment closer to the start.
See more products for carbohydrate loading and the time before the start.
Eat according to your own starting time
Plan a familiar meal about 2–4 hours before starting , in an amount that worked before a long session. If you start later in the day, a small snack may also be needed after breakfast.
A gel near the start may be included if you have already tried that routine. Count it separately from the gels during the race. Taking one gel out of your pack before the start will leave you with one less gel left for the race.
First Lidingöloppet – approximately 3.5–5 hours
For those of you who are about to complete your first 30km run, a sustainable routine is valuable. Use around 45–60g of carbohydrates per hour as a starting point to practice on. Keep up the energy even when you switch between running and walking.
Example: 4 hours at 60 g per hour
8 gels with 30g of carbohydrates each give a total of 240g. Take one gel after about 15 minutes and then about every 30 minutes. The last one will be after 3 hours and 45 minutes.
Example: 4 hours at 45 g per hour
6 gels of 30 g each give a total of 180 g. A possible distribution is after 20, 60, 100, 140, 180 and 220 minutes. This corresponds to one gel approximately every 40 minutes.
The examples use water as the beverage. If you also drink a sports drink, its carbohydrates should be included. Pack reserve energy for about an extra 30–60 minutes and continue with your tried and tested routine if the race takes longer.
Experienced exerciser – approximately 2.5–3.5 hours
For those who are used to longer runs , 60–75 g of carbohydrates per hour may be a level to try. Start with a simple basic plan and only increase the amount when it works on hilly runs.
Example: 3 hours at 60 g per hour
6 gels with 30g of carbohydrates each give 180g. Distribute them after approximately 15, 45, 75, 105, 135 and 165 minutes. Drink water as needed and follow the gel instructions.
How to calculate 75 g per hour
Two 30g gels give 60g. An additional 15g from a sports drink gives 60 + 15 = 75g per hour . If the drink contains 6g of carbohydrates per 100ml, this corresponds to 250ml of sports drink.
250 ml is just a calculation volume for energy. Plan your total fluid intake according to your needs, with additional water if necessary. Recalculate if you drink more sports drink or use a different mixture.
Elite exerciser – approximately 2–2.5 hours
For a run of around 2–2.5 hours , 45–60g of carbohydrates per hour is a practical plan to try within the usual guidelines for this duration. Practice getting your energy in when your breathing is labored and your pace is high.
Example: 2.5 hours with 50 or 60 g per hour
- 5 Maurten Gel 100 x 25 g = 125 g total, or 50 g per hour.
- 5 gels of 30 g = 150 g total, or 60 g per hour.
- In both cases, the gels can be distributed after 15, 45, 75, 105 and 135 minutes.
Plan for water at the stations or in your own bottle. Test the placement of the gels in pockets, running belt or vest. If your expected running time is closer to three hours, you can start from the exerciser's plan and adjust according to your experiences.
When should you take gels during the Lidingöloppet?
Start early and spread the energy over the race. Here is a common example with 30g of carbohydrates per gel and water as a drink . Each time indicated means one gel.
| Time after start | Goal in 2.5 hours | Goal in 3 hours | Goal in 4 hours |
|---|---|---|---|
| 0:15 and 0:45 | 1 gel at any time | 1 gel at any time | 1 gel at any time |
| 1:15 and 1:45 | 1 gel at any time | 1 gel at any time | 1 gel at any time |
| 2:15 | 1 gel | 1 gel | 1 gel |
| 2:45 | Already at the finish line | 1 gel | 1 gel |
| 3:15 and 3:45 | Already at the finish line | Already at the finish line | 1 gel at any time |
| Total during the race | 5 gels = 150 g | 6 gels = 180 g | 8 gels = 240 g |
The times support the routine. Move the intake a few minutes to a distance where you can open the package and swallow in peace and quiet. A reminder on the watch can help when you get tired.
Different gels can contain different amounts of carbohydrates. Maurten Gel 100 provides 25 g, U Gel in Umara's Lidingöloppspaket provides 30 g and Enervit Carbo Gel C2:1PRO Orange provides 40 g. If you change products, you need to recalculate the amount and interval. Two gels of 40 g provide 80 g per hour, even before the sports drink is included.
How many gels do you need for the entire race?
Planned running time × carbohydrates per hour = planned intake during the race. Calculate the time from start to finish, including walking and short stops.
| Planned maturity | 45 g/hour | 60 g/hour | 75 g/hour |
|---|---|---|---|
| 2 hours | 90g | 120g | See levels 45–60 g/hour |
| 2.5 hours | 112.5g | 150g | See levels 45–60 g/hour |
| 3 hours | 135g | 180g | 225g |
| 3.5 hours | 157.5g | 210g | 262.5g |
| 4 hours | 180g | 240g | 300g |
| 5 hours | 225g | 300g | 375g |
The table shows the energy you plan to supply, not the energy consumption of the whole body. Carbohydrates from sports drinks and food at the hydration stations can replace some of the gels you bring.
Packing example for 3 hours: At 60 g per hour, this is 180 g. At 30 g per gel, this corresponds to 6 gels during the race. Add 1–2 reserve gels for an extra 30–60 minutes, as well as any gel before the start.
Energy packages from Maurten, Umara and Enervit
A ready-made package can be a good base for the Lidingöloppet. Choose products you like and check that the amount during the run itself is enough for your planned time.
| Package | Content according to product page | How to connect it to the plan |
|---|---|---|
| Umara Lidingö race package | 6 U Gel with 30 g carbohydrates per gel and 1 U Intend Shot. | The 180g of gels is equivalent to 60g/hour for 3 hours if all six are taken during the race. For 4 hours at 60g/hour, an additional 60g is needed, plus a reserve. |
| Maurten Lidingö flea package | 5 Gel 100, 2 Solid 160, 1 Drink Mix 160 and 1 Drink Mix 320. | 125g of gels corresponds to 50g/hour for 2.5 hours. Decide separately when to use the drink and the bars. |
| Enervit C2:1PRO Performance Kit | A try-out kit with sports drink, gels, chews, jelly and bars. | Use different formats during training and then choose what works during the run. Check the carbohydrates and caffeine per serving. |
Umara's U Intend Shot contains 250 mg of caffeine and is an optional supplement. It is not included in our gel energy calculations. Read more about planning your caffeine below.
Contents and flavors are subject to change. Check the current product page and packaging. Count products before the start, during the run and after the finish separately.
See all energy packs and sample packs , or build your own combination of energy gels and sports drink .
Plan for the slopes and hydration stations
Lidingöloppet's 30 km course includes paths, gravel roads and steep slopes. The organizer states that there is water, Enervits sports drink and some food along the course. See the current course profile and race information for Lidingöloppet 30 km .
- Manage your energy by time. A kilometer on hilly terrain can take longer than a flat kilometer. Continue the routine even if your speed drops.
- Choose a calmer route for the intake. It is advisable to take the gel where the surface is easy to follow and you can handle the packaging. Slow down if necessary.
- Check the location and selection of stations. Plan where you will get water and what you will need to carry yourself.
- Count what you actually drink. A small mug of sports drink can provide significantly less carbohydrates than a gel.
- Take your trash with you. Put empty packaging in a pocket until you reach a trash can.
As a rough guide, 100 ml of sports drink with 6 g of carbohydrates per 100 ml only provides 6 g of carbohydrates. This is not a statement about this year's cup size or the organizer's mix. Base your plan on known amounts and products you have tried.
Fluids, electrolytes and caffeine
Adapt your drink to the weather and sweating
Start with thirst and experience from similar runs. Temperature, intensity and sweating affect how much you need to drink. Also test how drinking from a mug or bottle works when you run.
Don't force yourself to drink extra sports drinks to reach your carbohydrate goal. Use other energy when your fluid needs are lower. Follow the mixing instructions and check if the electrolyte drink you have chosen actually contains carbohydrates.
Sodium can help replace sweat losses. Count what you get from drinks, gels, and food before adding extra electrolytes. Salt does not make overdrinking safe.
Caffeine is optional
Caffeine-free gels serve as the base in all examples. If you use caffeine, add up the milligrams from coffee, gels, sports drinks, and shots. Experiment with both the amount and timing of your workout, and follow the package directions. Eliminate caffeine if you know you have a bad reaction to it.
Try the full energy plan during training
Race day should be based on a routine you are familiar with. Just because a product works for a training buddy doesn't mean your stomach will react. Test the taste, the amount, the liquid, and how you carry the products.
- Start several weeks before the race. Use an amount you can handle and increase gradually as it works.
- Train on hilly terrain. Include sections at your intended running intensity so that you test your energy under relevant load.
- Practice the entire preparation. Test breakfast, any gel before the start and the same products that you will have during the race.
- Make it practical. Run with the right pockets, belt or vest and check that the packages can be opened.
- Record how it went. Write down carbohydrates per hour, drinks, weather and your stomach's reaction. Change one thing at a time.
Training on energy intake can improve stomach tolerance. Read GSSI's review of training your stomach for endurance races. With a trial pack, you can compare products before deciding on a race plan.
After the Lidingöloppet – food and recovery
Pack something to eat and drink after finishing. Fill up on carbohydrates and protein when your stomach allows and follow up with a regular meal. Rice, pasta, potatoes or bread along with a protein source work well.
Around 20–40g of protein in a meal or snack is a practical starting point that can be adjusted according to body size and the rest of the day's food. Read ISSN's guidelines on protein and exercise. A recovery drink can be handy if your appetite is low or your meal is delayed.
- Umara U Recover – an option to have ready after finishing.
- Tailwind Rebuild Recovery – portion packs that are easy to take with you.
- All recovery products – compare contents and serving sizes.
Gradually replenish fluids, change into dry clothes, and give your body time to rest and sleep. Recovery continues with food and rest for the rest of the day.
Frequently asked questions about energy for Lidingöloppet
How much energy do I need during the Lidingöloppet 30 km?
The guide's starting points are 45–60 g of carbohydrates per hour for the first-time runner in 3.5–5 hours, 60–75 g for the experienced exerciser in 2.5–3.5 hours, and 45–60 g for the elite exerciser in 2–2.5 hours. Adjust according to duration, intensity, and stomach tolerance. Higher intakes during longer runs need to be trained in.
How many gels do I need if I run for three hours?
At 60g of carbohydrates per hour, you need to plan for 180g in total. This is equivalent to six gels of 30g each if you drink water. Add reserve energy and count any gel before the start separately. Sports drinks can replace some of the gels.
Can I use the same schedule with all gel brands?
Do the math first. Maurten Gel 100 contains 25 g of carbohydrates, U Gel in Umara's Lidingö flea package 30 g and Enervit Carbo Gel C2:1PRO Orange 40 g. The same number of gels can therefore provide different amounts of energy.
Is a Lidingö race package enough for the entire race?
It depends on the contents of the pack, your running time and the energy you plan to take at the stations. Calculate how much is intended for the run itself. Products used before the start or after the finish are not included in that amount.
Do I have to carry all the liquids myself?
There are hydration stations along the 30-kilometer course. Check this year's location and selection and decide if you need your own bottle between stations. Also try drinking from a mug while running.
Do I need caffeine during the Lidingöloppet?
No, all sets can be done with caffeine-free products. If you use caffeine, try it during training and add up the amount from coffee, gels, drinks and shots. U Intend Shot in Umara's package contains 250 mg of caffeine.
Why should I try the energy in training?
You need to know that both the products and the entire intake work when you run. Practice with the same amounts, combinations, fluids and equipment on similar terrain and intensity. Increase gradually and use a tested plan on race day.
Does the plan also apply to the Lidingöloppet 15 km?
This guide is for 30 km. For 15 km you need to calculate according to your expected running time and adjust the amount. Do not automatically bring the entire 30-kilometer plan to a shorter race.
Find your energy for Lidingöloppet
Tell us your planned duration, what products you use today and what usually works for your stomach. We at Outdoor Buddies will be happy to help you choose packages and supplements that you can try during your training for Lidingöloppet.
