JRF FM2026Race-week eating
Not a feast — a tilt to carbohydrate, Fri + Sat. A small scale rise is glycogen water, not fat.
- Thu dinner — tilt to carbohydrate: rice, noodles, bread up; oil and fibre down
- Fri — carbs at every meal. Reduce fibre deliberately — no beans, peel the fruit
- Sat — last substantial meal at lunch. Dinner early, small, boring
The common error is eating more, not eating differently. A heavy Saturday dinner before a 01:20 alarm is worse than being slightly under-loaded.
Breakfast
40–60 g familiar carbohydrates, 15 minutes after the alarm — 1¾ h or more before your gun. Low fibre, low fat. Nothing you have not eaten before a run. The gap is your toilet window.
| Works | Avoid |
|---|---|
| White bread + jam or honey | Anything wholegrain or high-fibre |
| Plain white rice | Fried food, coconut milk, heavy sauces |
| Banana | Large dairy servings |
| Plain biscuits | Anything not eaten before a run before |
Coffee only if it is your habit. Not the day to start it, not the day to stop it.
300–500 ml with breakfast, then stop — sips after that buy nothing but a toilet queue.
Gels — by kilometre
5 timed gels — one in the , four at stations. Clocks below are yours: they follow your target, and sliders.
| Gel | Where | Your clock | Why |
|---|---|---|---|
| 1 | start · T−15′ before your gun | 03:46:00 | your own — the first Strive station is not until km 14 |
| 2 | km 14 · Monas, west side — Medan Merdeka Barat | 05:29:11 | Strive station — the race's official gel |
| 3 | km 26 · Rasuna Said, with 11 | 06:44:47 | Strive station — the race's official gel |
| 4 | km 32 · Gatot Subroto by Semanggi, outbound | 07:23:35 | Strive station — the race's official gel |
| 5 | km 37 · Sudirman by Istora, beside 17 | 07:56:20 | Strive station — the race's official gel |
Take every gel at a station, with water. A gel is hyperosmolar — without water it pulls fluid into the gut. The nearest station wins over the exact kilometre.
Drinking
| # | km | your clock | note |
|---|---|---|---|
| 1 | 2.0 | 04:13:36 | hydration station |
| 2 | 5.0 | 04:32:30 | hydration station |
| 3 | 7.0 | 04:45:06 | hydration station |
| 4 | 10.0 | 05:04:00 | hydration station |
| 5 | 12.5 | 05:19:45 | hydration station |
| 6 | 15.0 | 05:35:29 | hydration station |
| 7 | 17.5 | 05:51:14 | hydration station |
| 8 | 20.0 | 06:06:59 | hydration station |
| 9 | 22.0 | 06:19:35 | hydration station |
| 10 | 24.5 | 06:35:20 | hydration station |
| 11 | 26.0 | 06:44:47 | hydration station · gel here |
| 12 | 28.0 | 06:57:23 | hydration station |
| 13 | 30.0 | 07:10:29 | hydration station |
| 14 | 32.0 | 07:23:35 | hydration station · gel here |
| 15 | 34.0 | 07:36:41 | hydration station |
| 16 | 36.0 | 07:49:47 | hydration station |
| 17 | 37.0 | 07:56:20 | hydration station · gel here |
| 18 | 39.5 | 08:12:42 | hydration station |
| 19 | 40.5 | 08:19:15 | hydration station · optional — 1.7 km out |
Drink at the stations — how much is yours to learn in training. Fluid needs vary too much between runners for Race Buddy to prescribe volumes. On a hot morning, slow down and take an extra cup.