How to Test Your Gels in Training

Test your gels in training so your plan for carbohydrate, fluid, and timing works when it matters.

• Race day should not be the first time you try a new gel.
• Start simple with one gel during a controlled training session and change only one thing at a time.
• Test timing, carbohydrate per hour, fluid, and practical handling while moving.
• Caffeinated gels should be tested separately and individually.
• Spend 3 to 4 weeks finding a gel plan that your stomach and training can accept.

When you train hard and for a long time, your plan for carbohydrate, fluid, and timing needs to work in practice. That also applies when your heart rate is high, your hands are cold, your mouth is dry, and the training feels demanding.

That is why it can be a good idea to test your gels in training before using them in competition. You should know the taste, consistency, timing, quantity, caffeine content, and how they work with fluid, so your energy plan suits you.

Why you should test gels before race day

Race day is not the day to experiment. It is the day to follow a plan you have already tried in training.

A classic mistake among runners, cyclists, and triathletes is trying a new gel for the first time in competition. Maybe it is ready at the aid station. Maybe you have heard that it works well for others. But your stomach and your preferences do not know it yet.

When you test gels in training, you can find out what works for you. Some endurance athletes prefer a gel without water. Others need small sips of water, a different consistency, or more time between each gel.

You should especially clarify:

If you want to start by testing several variants, you can see PurePower’s selection of energy gels for training and competition.

Start simple with one gel in one session

A simple gel test does not need to start with a full marathon plan. Start with few variables.

Choose an easy or moderate training session of 60 to 90 minutes. Choose a session where you have the capacity to pay attention to how you feel and where the intensity is controlled.

Take one gel after about 30 to 45 minutes. Continue at the same pace and notice how you experience the training over the next 15 to 30 minutes.

Ask yourself:

• Was the gel easy to open?
• Was it easy to get down?
• Did the flavor work, even though you were out of breath?
• Did it fit into your energy plan?
• Did your stomach respond calmly?
• Did you need water?

Change only one thing at a time. If you test a new gel, a higher pace, a new breakfast, and more coffee on the same day, it becomes difficult to assess what your body reacted to.

If you want to test several flavors without buying full boxes, an Energy Gel Sample Mix can be an easy way to find your favorites.

Timing and carbohydrate per hour

Energy planning is not only about how many gels you take. It is also about how much carbohydrate you get per hour, and whether your stomach can keep up.

As a general guideline, many endurance athletes aim for about 30 to 60 grams of carbohydrate per hour during longer training sessions. For very long or hard events, some gradually work with higher intakes, but this requires adaptation and should be tested step by step.

A simple starting model can look like this:

If a gel contains 25 grams of carbohydrate, two gels per hour provide about 50 grams of carbohydrate. For many, this can be a practical place to start before potentially adjusting the plan.

If you prefer to get part of your hourly carbohydrate from your bottle, energy powder for endurance sessions can be tested alongside your gel plan.

On long sessions, you should also test the practical aspects:

• Can you open the gel at speed?
• Can you take it with cold fingers?
• Can you consume it without losing your rhythm?
• Can you time it with water stations?
• Can you carry enough gels in a pocket, belt, or cycling jersey?

Your plan should not only make sense on paper. It also needs to be practical to follow while moving.

How to assess whether a gel suits you

A gel does not suit you only because it contains carbohydrate. It also needs to be practical to use when training becomes demanding.

What tastes good at home in the kitchen can feel different after 25 kilometers, on a hot bike ride, or in the final part of an interval session.

After each test session, you can note:

• Time of intake
• Duration of the training session
• Intensity or heart rate
• Flavor and sweetness
• Consistency
• Whether the gel was easy to swallow
• Whether you drank water with it
• Your experience after 15 to 30 minutes
• Any stomach issues such as nausea, bloating, or discomfort

Test the same gel several times before you decide. Sleep, heat, breakfast, pace, and daily form can affect the experience.

A simple logbook makes it easier to find patterns. Then you can adjust your plan before it matters.

If you want to compare several variants in practice, an Energy Gels mix pack is ideal for a structured test period.

Test gels with caffeine separately

Caffeinated gels can be relevant for some endurance athletes, but caffeine intake should be planned and tested individually.

Start with one gel with caffeine during a training session where the intensity is controlled. Not during your hardest session. Not for the first time on race day.

Pay attention to:

• Your experience during the training session
• Stomach
• Heart rate sensation
• Restlessness in the body
• Sleep later in the day
• Total caffeine intake from coffee, energy drink, or other products

A good strategy is to test regular gels first. Once you know what your stomach accepts, you can test the caffeinated variant afterwards.

If you are sensitive to caffeine, have cardiovascular issues, diabetes, gastrointestinal conditions, are pregnant, breastfeeding, or taking medication, you should be extra cautious and seek healthcare advice if in doubt.

Combine gels with fluid

Gels are concentrated carbohydrate products. That is why fluid often plays an important role in the overall plan.

Some prefer to take a gel without water. Others find that small sips of water make the gel easier to get down and more comfortable for the stomach. This can be especially relevant on hot days, at high intensity, or if the gel feels very sweet.

As a starting point, you can test the gel together with 200 to 250 ml of water and then adjust as needed. The most important thing is that you find a rhythm you can repeat in competition.

On long and hot sessions, electrolytes can also be relevant in your fluid strategy. They do not replace carbohydrate, but can be part of an overall plan for energy, fluid, and salts. See the selection of electrolytes for long training sessions if you want to test fluid and salts together with your gel plan.

Use chews as variation or an alternative

Gels work well in many situations. They are compact and easy to plan with. But they do not have to stand alone.

If you get tired of gels, or if you prefer energy in smaller bites, chews can be a relevant supplement. They can be dosed continuously and provide variation in both flavor and consistency.

This can be especially relevant on long sessions where you want more variation in your energy plan.

You can read more about the difference between chews and gels or see the selection of energy chews as an alternative to gels.

Create your own gel test plan

A good energy plan is a plan you have tested in training.

Spend 3 to 4 weeks testing your gels before you use them in competition. That gives you time to adjust, change flavor, change timing, and find out what your stomach accepts.

A simple test process can look like this:

When you reach race day, the plan should be simple:

• Which gels will you take?
• When will you take them?
• How much water will you drink with them?
• Will you use caffeine?
• What will you do if your stomach says no?

The fewer surprises, the easier the plan is to follow.

Gels are not a quick fix, and more gels are not always better. But when you test them systematically, they can become a practical part of your energy planning.

Then you can work with a more structured plan for carbohydrate, fluid, and timing toward your next goal.