Dublin City half marathon March 2025

Morning PlaN

Below is the pre-race plan I’m looking to use. I’ll update this post after with what the outcome was. I’m reducing carb quantity a small amount to account for the fact that I’ll hopefully be finished in 90 minutes)

  • 05:00 - 05:30 Eat Breakfast

    • Bagel with honey and banana

    • 500ml with Maurten 320 drink mix

  • 06:10 - 06:30 Consume BiCarb (BiCarb effect/window will then be from 08:00 - 12:30, more than covering the half marathon)

  • 07:00 - 07:45 Bag Drop

  • 07:45 Walk to start line (15 minutes)

  • 08:10 Last pre-racenutrition

    • 2 x Panadal Extra (1g paracetamol and 130mg of caffeine for the two tablets). I’eve never done this before but quite intrigued with this for other events (if genuinely needed to be taken and very very carefully!).

    • 2 x Precision Hydration caffeine gel (60g carb and 200mg of caffeine for the two gels)

  • 08:30 Start Wave 1

    • Nutrition - maximum of 100g of carbs over the event

      • 1 SIS Beta Fuel gel (40g carb)

      • 1 x 30g caffeine (30g carb, 100mg caffeine))

      • 500ml bottle with Tailwind (30g)

  • 10:00 Finish (target time of 90 minutes for completion at 4:15-4:16minutes/kilometer)

Gear List

Neal McQuaidComment