The idea of Dual-Fuel is not to choose between fat or carbs — it is to use both to your advantage. You use fat/ketones as base fuel (cruising pace) and carbs as "nitro" (climbs, sprints, race finishes).
Intra-race cadence
Cadences are cumulative: from race start, the every 1h rhythm runs continuously; when you complete 3h, add the every 3h items; when you complete 6h, layer all three. Pre-start and finish rows are one-off events.
| Cadence | Ketone-IQ | Carbs | Electrolytes | Protein | HMB | Caffeine | NO booster |
|---|---|---|---|---|---|---|---|
| 2–3h before | — | 25-50g | — | 20–30g | — | — | — |
| 30 min pre-start | 1 shot | 20–30g | 1-2g | — | — | — | 3g |
| Every 1h base |
— | 30–50g | 1-2g | — | — | — | — |
| Every 3h boost |
1 shot | — | — | 15–30g | — | 50–100mg | — |
| Every 6h reassess |
— | — | — | 15-30g | 1g | — | 3g |
| h | — | — | — | — | — | — | — |
Tips and extra items during the race
- Pre-race (2–3h before): Bicarbonate 0.2g/kg in enteric capsules — only if previously tested in training; can cause explosive diarrhea if first time.
- NO booster (NitroVasc/SwissRX): 1 sachet 30 min pre-start for initial vasodilation + 1 sachet every 6h in long races (Nitrosigine has ~6h of sustained effect — replenishing maintains peripheral blood flow and O₂ delivery to muscles).
- Every 1h (base, continuous): Water as thirsty — don't force volume; extra salt capsule if heat >25°C or salty sweater.
- Every 3h (boost): Rotate gel/liquid flavors to avoid taste fatigue; assess focus and mood — early signs of central fatigue.
- Every 6h (reassess): Change socks if wet (prevents blisters); check feet (blisters, hot spots) and core temperature; reassess total Na if cramping.
- 12h+ (long ultras): Warm soup at night (sodium + warmth + taste reset); regular coffee to combat sleep; solid protein essential.
- Climbs / finish: Fast gel (malto+fructose 50–60 g/h); optional 50–100mg extra caffeine; bicarbonate powder (if already tolerated) for acidosis in the final kilometers.
Key principles
- Nothing new on race day. Everything tested in long runs.
- Salt capsules: a cada 30–60min em prova >3h. More frequent in heat.
- Drink as thirsty, not on fixed schedule. Hyponatremia kills more than mild dehydration.
- L-Carnitine e Beta-Alanine already saturated from previous months — don't need to be dosed on the day.
Strategic caffeine
- Pre-start (3 mg/kg): for 86kg ≈ 250mg. Peak in ~1h.
- Top-up every 90–120 min: 50–100mg via gel or capsule.
- Caution: high doses + fasted training can cause nausea.
The Key Insight
For an athlete with metabolic flexibility (low-carb adapted), you don't need the absurd doses de 90–120g/h de carboidrato that conventional athletes use. 30–60g/h is the sweet-spot — preserves the stomach, maintains pace, avoids excessive insulin spike.